Domain 2: Exercise Prescription And Implementation Flashcards

Question 1

Q

Which of the following is recommended to assess perceived exertion in children?

Answer

A

OMNI scale

Explanation:

The child-friendly OMNI scale is 0-10, and has illustrations to describe exertion levels.

Question 2

Q

Which muscles function to rotate the lumbar spine?

Answer

A

Internal and external obliques

Explanation:

The internal oblique (same side rotator) and external oblique (opposite side rotator) are agonists for lumbar spine rotation.

Question 3

Q

Which of the following is considered the prime mover for both shoulder flexion and shoulder horizontal adduction?

Answer

A

Pectoralis major

Explanation:

Examples of exercises that utilize the action of the pectoralis major are the chest fly, pec deck, cable crossover (horizontal adduction), incline bench press, and dumbbell front raise (flexion).

Question 4

Q

Which rotator cuff muscle internally rotates the shoulder joint?

Answer

A

Subscapularis

Explanation:

The subscapularis internally rotates the glenohumeral joint.

Question 5

Q

A client has a winging scapula at the end of the push phase of a push-up. Weakness in which of the following muscles is the MOST likely cause?

Answer

A

Serratus anterior

Explanation:

During the final push phase of a push-up, the serratus anterior must be strong to complete the movement and prevent the scapula from winging.

Question 6

Q

Using the estimate of HRmax method, what is the MOST appropriate heart rate range for an apparently healthy, 20-year-old client?

Answer

A

140 to 170 bpm

Explanation:

For apparently healthy individuals, the range is often narrowed to 70% to 85% of maximal heart rate.Therefore, for the 20-year-old, moderately active client, the target heart rate range will be 140 to 170 bpm.

Question 7

Q

The MOST important principle regarding core training is to:

Answer

A

Maintain cocontraction of the deep stabilizers.

Explanation:

Regardless of the stage of core training, it is critical for the client to maintain cocontraction of the deep stabilizers. When stabilization can no longer be maintained, the exercise should be stopped.

Question 8

Q

Your hypertensive client has been cleared to exercise by a physician. Which of the following is the MOST appropriate program?

Answer

A

Moderate cardiovascular and low-intensity resistance training

Explanation:

Resistance training is considered a supplement to aerobic exercise and should not be prescribed as the primary form of activity for clients with hypertension. When supplementing with resistance training, intensity should be kept at 60% to 80% 1 RM.

Question 9

Q

When exercising in the heat, which material works best to keep the body cool?

Answer

A

CoolMax

Explanation:

Clothing made from dry-wick fibers maximize evaporation and minimize sweat absoprtion (ACSM’s Primary Care Sports Medicine, 2007 p. 139).

Question 10

Q

The term metabolic rate is defined as:

Answer

A

The rate at which calories are expended.

Explanation:

The rate at which calories are expended is called the metabolic rate.

Question 11

Q

Which of the following is NOT a food group and yet provides essential nutrients?

Answer

A

Oils

Explanation:

Oils are not a food group, but they do provide essential nutrients and are therefore included in USDA recommendations for what to eat.

Question 12

Q

Which of the following activities relies primarily on the creatine phosphate energy system?

Answer

A

golf swing

Explanation:

Exercises that require explosive, short-duration movements such as a golf swing primarily utilize the creatine phosphate system.

Question 13

Q

How many days are required to become acclimated to the heat?

Answer

A

10

Explanation:

In general, exercise should be performed in the heat for 10 consecutive days to become acclimated.

Question 14

Q

Weight loss after exercise indicates less than optimal hydration. Athletes should consume ________ of fluid per pound of weight lost during activity.

Answer

A

1 pint (approximately 600 mL)

Explanation:

Within 2 hours of exercise, people should drink at least 20 oz (600 mL or 1 pint) of fluid per pound of body weight that was lost during the exercise session.

Question 15

Q

Deborah recently went through menopause and is finding that maintaining her weight isn’t as easy as it used to be and she would like to lose weight. Her husband is not supportive of exercise, and Deborah is not motivated without his support. What is the best exercise self-regulation strategy for helping Deborah begin a successful exercise program?

Answer

A

Revisit Deborah’s motivations for exercise, and encourage her to replace her weight-loss goals with goals related to meeting new people, relieving stress, and feeling good.

Explanation:

Deborah’s self-esteem and poor body image may be discouraging her from exercise. Use the strategy for exercise self-regulation: revisit Deborah’s motivations for exercise and encourage her to replace her weight-loss goals with goals related to meeting new people, relieving stress, and feeling good.

Question 16

Q

Your client has set a goal of running 3 times per week for 2 months to increase his fitness level and lose weight. What is the BEST way to measure this goal?

Answer

A

Track the duration and intensity of each workout in a daily log.

Explanation:

It is important for clients to track their specific short-term goals relative to their long-term goal;in this case, the client needs to track duration and frequency daily.

Question 17

Q

To stretch the latissimus dorsi, the position of the arm should be placed in maximal ________ in the frontal plane with slight trunk lateral flexion to the opposite side.

Answer

A

Abduction

Explanation:

The latissimus dorsi is stretched when elongated in a position that is opposite to the muscle action. Since the latissimus dorsi mainly extends and adducts the shoulder joint, a stretch would occur when the shoulder is placed in maximal abduction with lateral flexion to the contralateral side.

Question 18

Q

Which of the following muscles is BEST suited to prevent scapular winging?

Answer

A

Serratus anterior

Explanation:

Winging of the scapula results from weakness or dysfunction of the serratus anterior.

Question 19

Q

Overweight or obese clients who are seeking to lose weight should perform a minimum of ________ minutes of moderate-intensity exercise each week.

Answer

A

240

Explanation:

For obese clients, weight loss and enhanced prevention of regaining weight will likely require approximately 250 to 300 minutes or 2,000 kcal of moderate-intensity physical activity per week.

Question 20

Q

What does a partial squat create when done prior to a vertical jump?

Answer

A

Prestretch

Explanation:

Individuals can perform a jump reach test for vertical height. Performing a partial squat position prior to a vertical jump causes a prestretch of the jumping muscles.

Question 21

Q

Which of the following concepts, if applied, makes resistance training easier to perform?

Answer

A

F = ma

Explanation:

The law of acceleration (F = ma) is Newton’s second law of motion and states that force is proportional to the product of an object’s mass multiplied by its acceleration.

Question 22

Q

Which muscles act as agonist muscles during a lateral cable leg lift?

Answer

A

Gluteus medius and minimus

Explanation:

The gluteus medius and minimus lie deep to the gluteus maximus and are abductors and medial rotators of the hip.

Question 23

Q

Increased mitochondrial density is a result of:

Answer

A

Chronic cardiorespiratory activity.

Explanation:

The mitochondria is the powerhouse of the cell; therefore, increased mitochondrial density is a result of chronic cardiorespiratory activity.

Question 24

Q

Which type of movement of the lumbar spine creates the MOST harmful stress?

Answer

A

Rotation

Explanation:

The anatomical design of the articulations of the spine is well suited for compressive forces, whereas rotational movements create potentially harmful stresses to these same structures.

Question 25

Q

Which of the following would MOST likely lead to impingement syndrome?

Answer

A

Over-developed anterior deltoid

Explanation:

The anterior deltoid is often more developed than the posterior deltoid in most individuals, which may lead to postural abnormalities (shoulder forward and internally rotated) and may be related to impingement.

Question 26

Q

Which of the following muscles exerts an upward pull on the posterior surfaces of the pelvis resulting in a neutral pelvic position?

Answer

A

Erector spinae

Explanation:

The erector spinae are agonists in spinal extension. When strong, these muscles will also exert an upward pull of the posterior surface to counteract an anteverted pelvis, resulting in a neutral spine.

Question 27

Q

Which of the following cardiac variables will increase as a result of regular aerobic training at a submaximal effort?

Answer

A

Arteriovenous oxygen difference

Explanation:

In response to training, the amount of oxygen extracted by the active muscles increases. This reflects the difference between the oxygen content of arterial blood and the oxygen content of venous blood.

Question 28

Q

During an outdoor training session, your client begins to complain about fatigue and muscle cramping. You should:

Answer

A

Stop the exercise, and have the client rest in a cool place.

Explanation:

The exercises should be stopped immediately if the client complains of pain or the EP-C suspects that the client is in pain. The last thing the EP-C wants to do is induce or aggravate an injury.

Question 29

Q

What is the third phase in a traditional linear periodization program?

Answer

A

Peaking

Explanation:

The four phases of traditional linear periodization are hypertrophy, strength/power, peaking, and recovery.

Question 30

Q

Which of the following activities relies predominantly on anaerobic glycolysis for energy?

Answer

A

400-m run

Explanation:

A 400-m run relies predominantly on anaerobic glycolysis.

Question 31

Q

Fat intake should be no more than ________ of total daily calories.

Answer

A

30%

Explanation:

The generally accepted healthy limit for fat intake is no more than 30% of total daily calories.

Question 32

Q

Which of the following assessments is contraindicated for an unconditioned client?

Answer

A

1.5-mile test

Explanation:

The 1.5-mile test is contraindicated for unconditioned beginners, individuals with symptoms of heart disease, and those with known heart disease or risk factors for heart disease. Clients should be able to jog for 15 minutes continuously to complete this test and obtain a reasonable prediction of their aerobic capacity.

Question 33

Q

The BEST cardiovascular training routine for someone with diabetes is:

Answer

A

Daily for 20 to 60 minutes.

Explanation:

Consistency in a daily routine is the major pillar in diabetes care.

Question 34

Q

Your 38-year-old female client wants to lose weight, but is concerned that resistance training will make her “bulk up.” You should:

Answer

A

Explain how resistance training can gain lean body mass and raise resting metabolism.

Explanation:

Educate the client about the meaning of “toning up” and the importance of increasing lean body mass, while also promoting cardiorespiratory exercise as a way to burn large numbers of calories and reduce excessive body fat.

Question 35

Q

There is some evidence to suggest that static stretching may contribute to a decrease in:

Answer

A

Muscular strength.

Explanation:

There is some evidence to suggest that static stretching may contribute to decreased muscular strength.

Question 36

Q

What would be a good target heart rate range for a deconditioned 50-year-old male?

Answer

A

77 to 96 bpm

Explanation:

For individuals with lower fitness, intensity levels as low as 45% VO2max or below may provide sufficient challenge to increase VO2max.

Question 37

Q

What does the 1 RM bench press assess?

Answer

A

Strength of the muscles involved in arm extension

Explanation:

The 1 RM bench press measures the strength of the muscles involved in arm extension. Research has shown that the single best weightlifting test for predicting total dynamic strength is the 1 RM bench press.

Question 38

Q

The EP-C determines that a desired small gain would require too much time for a client to achieve. Which of the following is MOST appropriate?

Answer

A

Capping the training session.

Explanation:

A concept called capping may need to be applied to various training situations when small gains will require very large amounts of time to achieve, yet are not necessary for overall success.

Question 39

Q

A female client is taking a multivitamin supplement and she has no specific nutrient deficiencies. What should the supplement provide?

Answer

A

A maximum of 100% of recommended daily allowances

Explanation:

People wishing to take nutrient supplements without a nutrient deficiency diagnosis should limit intake to multivitamin and multimineral supplements that provide no more than 100% of recommended daily allowances.

Question 40

Q

Which of the following terms refers to muscle contraction force created by the sliding-filament theory?

Answer

A

Tension

Explanation:

Active force or tension refers to the muscular contraction created by the sliding-filament theory.

Question 41

Q

The muscles that abduct the shoulder joint are the:

Answer

A

Medial deltoid and supraspinatus.

Explanation:

The supraspinatus primarily initiates the abduction. The medial deltoid continues the abduction in concert with via a force couple.

Question 42

Q

When using variable-resistance devices, what are the three types of strength curves?

Answer

A

Ascending, descending, and bell-shaped

Explanation:

There are three major types of strength curves with variable-resistance devices: ascending, descending, and bell-shaped.

Question 43

Q

Which of the following best summarizes the effect of regular exercise on dyslipidemia?

Answer

A

Regular exercise can increase HDL-C levels.

Explanation:

Regular exercise improves cholesterol profile by increasing HDL-C levels.

Question 44

Q

Compared to nonathletes, the protein requirement for physically active people is:

Answer

A

Approximately double.

Explanation:

The protein requirement for physically active people is about double that of nonathletes.

Question 45

Q

Which of the following activities relies predominantly on anaerobic glycolysis for energy?

Answer

A

400-m run

Explanation:

A 400-m run relies predominantly on anaerobic glycolysis.

Question 46

Q

Which type of stretch would be MOST appropriate to warm up for soccer?

Answer

A

Dynamic

Explanation:

Dynamic warm-up stretches and exercise are most appropriate for sports-specific training. Static stretching prior to sports training has been shown to decrease performance.

Question 47

Q

How many repetitions per exercise should be performed for enhanced muscular strength?

Answer

A

8 to 12

Explanation:

Per ACSM’s FITT principle for resistance training, 8 to 12 repetitions are recommended to improve muscular strength.

Question 48

Q

What is the ideal repetition range for an apparently healthy adult who wants to gain muscle hypertrophy?

Answer

A

8 to 12

Explanation:

Approximately 8 to 12 repetitions is recommended to increase muscular hypertrophy.

Question 49

Q

What is the recommended duration and frequency of resistance exercise for individuals 6-17 years of age?

Answer

A

60 minutes per day, at least 3 days per week

Explanation:

Children should participate in at least 60 minutes per day of moderate- to vigorous-intensity physical activity, and include resistance exercise and bone-loading activity at least 3 days per week.

Question 50

Q

Which of the following BEST describes the Small Changes Model of behavior change?

Answer

A

Gradual and cumulative behavior change is achieved relative to baseline activity.

Explanation:

The small changes model focuses on gradual change that is cumulative and increases self-efficacy to further behavior change.

Question 51

Q

The most common mineral deficiency the EP-C is likely to encounter is:

Answer

A

Iron.

Explanation:

Iron and zinc are critically important for energy metabolism but are among the nutrients of which people may not be consuming enough. The most common nutrient deficiency in most industrialized countries is iron.

Question 52

Q

Which of the following durations for the plank exercise is MOST appropriate for a beginner client?

Answer

A

15 seconds

Explanation:

Many clients find it challenging to maintain the position for even 30 to 60 seconds while keeping the scapulae depressed.

Question 53

Q

Which statement would be BEST when describing why an older adult client needs a balance exercise?

Answer

A

“Dynamic balance is essential to decrease your risk for falling. It is really simple; just walk on the floor as if you are on a tightrope.”

Explanation:

A dynamic balance exercise involves transferring body weight from one foot to the other; for example, pretending to walk along a tightrope, or a line on the floor without falling off.

Question 54

Q

Which of the following is MOST important when working with special needs clients?

Answer

A

Implementing the appropriate levels of training intensity

Explanation:

Implementing the appropriate levels of training intensity is critical as more people with special needs seek to work with Certified Exercise Physiologists.

Question 55

Q

Adduction

Answer

A

Movement of a limb toward the midline of the body or toward another part

Question 56

Q

Abduction

Answer

A

The movement of a limb away from the midline of the body or from another part

Question 57

Q

What is the third phase in a traditional linear periodization program?

Answer

A

Peaking

Explanation:

The four phases of traditional linear periodization are hypertrophy, strength/power, peaking, and recovery.

Question 58

Q

A client comes to you wishing to train for a half marathon. By prescribing running to your client, you are adhering to which of the following principles?

Answer

A

Specificity of training

Explanation:

Specificity of training states that specific exercises elicit specific demands based on training adaptations.

Question 59

Q

It has been estimated that a total of ________ liters of fluid per day would be required to maintain normal hydration in athletes who are exercising at high altitude.

Answer

A

3 to 4

Explanation:

It has been estimated that a total of 3 to 4 liters of fluid per day would be required to maintain normal hydration in athletes who are exercising at high altitude.

Question 60

Q

Target exercise intensity for clients with cardiovascular disease should fall ________ below a heart rate that has previously elicited abnormal clinical symptoms.

Answer

A

10 to 15 bpm

Explanation:

Target exercise intensity should fall 10 and 15 bpm below a heart rate that has previously elicited abnormal clinical symptoms (e.g., chest pain or other angina symptoms).

Question 61

Q

Protein consumed beyond ________ is either stored as fat or metabolized as an energy source.

Answer

A

1.5 grams per kg of body weight

Explanation:

Humans are incapable of using protein for anabolic purposes above 1.5 grams protein per kg of body weight.

Question 62

Q

Greater amounts of physical activity are likely to be needed to achieve weight loss and prevent weight regain in adults, thus requiring ________ minutes of moderate physical activity per week.

Answer

A

200 to 300

Explanation:

Greater amounts of physical activity (greater than 250 min/week) have been associated with clinically significant weight loss.

Question 63

Q

What is the recommended minimum duration of weekly, moderate-intensity exercise for weight maintenance after weight loss?

Answer

A

250 minutes

Explanation:

For weight loss or maintaining weight loss, the recommended duration of exercise is 50 to 60 minutes per day most days of the week, or 250 to 300 minutes per week.

Question 64

Q

What would be the BEST progression for a balance training exercise with an older adult?

Answer

A

Seated closed eyes, seated arms crossed, seated on a physioball, standing on the floor single leg, standing on a BOSU ball

Explanation:

The best progression is seated closed eyes, seated arms crossed, seated on a physioball, standing on the floor single leg, standing on a BOSU ball. It is important to progress the exercise from the least physiologically demanding to the most.

Answer 65

A

Functional isometrics.

Explanation:

Functional isometrics (ISOM) can include lifting a barbell in a power rack a few inches until it is pressed or pulled against the rack’s pins. The client continues to push and pull maximally for approximately 2 to 6 seconds with a high rate of force development.

Answer 66

A

Weak point

Explanation:

Functional isometrics (ISOM) can be performed in multiple areas of the range of motion (ROM), but are most effective when performed near the sticking point (or weak point) of the exercise.

Answer 67

A

It increases intrathoracic pressure, which results in decreased stroke volume.

Explanation:

The Valsalva maneuver results in a decreased stroke volume due to forceful air expiration against a closed glottis.

Answer 68

A

Increased capillary density.

Explanation:

Increased capillary density increases blood supply to active muscles thereby increasing muscular endurance.

Answer 69

A

Activity of the heart and circulatory system.

Explanation:

Cardiorespiratory fitness is a function of enhancing both the central oxygen delivery (i.e., heart and circulatory) processes and the peripheral oxygen uptake mechanisms of the working muscles.

Answer 70

A

Stabilize the humerus during motion

Explanation:

The rotator cuff’s primary role is to stabilize the shoulder joint. When these muscles have good muscular strength and endurance, they help center the head of the humerus in the center of the glenoid fossa, which aids with positional control during movement.

Answer 71

A

Rotate her trunk toward the right during concentric motion

Explanation:

The internal oblique (same side rotator) and external oblique (opposite side rotator) are agonists for lumbar spine rotation.

Answer 72

A

A straight-line increase in the intensity that trades off between intensity and volume.

Explanation:

Linear periodized training is characterized by a gradual linear increase in the intensity of the program, with a tradeoff in repetition and volume.

Answer 73

A

300-yard shuttle run

Explanation:

Anaerobic capacity can be assessed with the 300-yard shuttle run and the line drill.

Answer 74

A

8 to 12 reps, for 1 to 2 sets, 2 to 3 times per week.

Explanation:

It is important to start a healthy adult who is just beginning an exercise program with 8 to 12 reps, for 1 to 2 sets, 2 to 3 times per week so she sees improvement in strength gains without creating delayed onset muscle soreness (DOMS).

Answer 75

A

External shoulder rotators; internal shoulder rotators

Explanation:

Strengthening and improving the function of the external rotators and stretching the internal rotators may help restore muscle balance and minimize impingement symptoms.

Answer 76

A

Increase loads for upper-body exercises by 2-5 pounds per week.

Explanation:

Loads should be increased slowly as the client adapts.

Answer 77

A

The preceding eccentric muscle action.

Explanation:

This type of muscle action in plyometric training provides a physiological advantage because the muscle force generated during the concentric muscle action is potentiated by the preceding eccentric muscle action.

Answer 78

A

OMNI scale

Explanation:

The child-friendly OMNI scale is 0-10, and has illustrations to describe exertion levels.

Answer 79

A

Balance

Explanation:

Individuals at risk for osteoporosis benefit from weight-bearing aerobics, resistance, core control, balance, and postural exercises.

Answer 80

A

55% HRR

Explanation:

The ideal intensity for individuals with cardiac disease is 40% to 80% of HRR.

Answer 81

A

Bagel

Explanation:

Bagels have a high glycemic index.

Answer 82

A

Changes in blood sugar levels impact insulin production, increasing fat stores.

Explanation:

Skipping meals is one of the biggest reasons people have high body fat levels, as skipping a meal will cause you to produce excess insulin at the next meal, making more fat than if you ate more frequently.

Answer 83

A

Waist-to-hip ratio

Explanation:

Waist-to-hip ratio assesses and compares the ratio of the circumference of the waist and hip as it relates to health risks.

Answer 84

A

Increase the load for all sets by 5-10 pounds

Explanation:

An overload must be introduced to provide the client with the opportunity to adapt to a new stimulus.

Answer 85

A

Postexercise hypotension

Explanation:

A proper 5- to 10-minute cool-down that allows for a gradual return toward baseline will help the client avoid postexercise hypotension (low blood pressure).

Answer 86

A

Scuba diving

Explanation:

Scuba diving and activities at elevations greater 6,000 ft are contraindicated.

Answer 87

A

Variable resistance equipment

Explanation:

Variable resistance equipment operates through a lever arm, cam, or pulley arrangement. Its purpose is to alter the resistance throughout the exercise’s range of motion in an attempt to match the increases and decreases in strength (i.e., strength curve).

Answer 88

A

Multifidus and erector spinae

Explanation:

The quadruped exercise strengthens the stabilizers of neck, scapulae, spine, and pelvis. This recruits the multifidus as well as the erector spinae muscles.

Answer 89

A

Abduction

Explanation:

The latissimus dorsi is stretched when elongated in a position that is opposite to the muscle action. Since the latissimus dorsi mainly extends and adducts the shoulder joint, a stretch would occur when the shoulder is placed in maximal abduction with lateral flexion to the contralateral side.

Answer 90

A

Teres major

Explanation:

The teres major is also known as the “little” lat and performs the same actions as the latissimus dorsi in shoulder joint adduction and extension.

Answer 91

A

Upper chest

Explanation:

During the lat pull-down, pull the bar down to the upper chest.

Answer 92

A

217 kcal ( look up calculation)

Explanation:

The calculation for this problem follows the example found on page 424 of ACSM’s Resources for the Personal Trainer, 4th ed. Philadelphia: Wolters Kluwer Health, 2014.

Answer 93

A

Sweat does not evaporate.

Explanation:

Dehydration risk is high in extremely hot and humid environments because it is difficult for sweat to evaporate into an environment that is already saturated with moisture. Thus, sweat becomes ineffective as a way of dissipating body heat, causing a greater volume of sweat to be produced in the body’s attempt to control body temperature.

Answer 94

A

RPE of 12 to 14

Explanation:

A pregnant woman should exercise at an intensity of 12 to 14 on the RPE scale of 6 - 20. Avoid using HRR or VO2max as an intensity guideline because heart rate fluctuates too much.

Answer 95

A

Increase in bone density

Explanation:

An evidence-based outcome from regular resistance training is an increase in bone density.

Answer 96

A

RPE scale of 6 - 20

Explanation:

Monitor exercise intensity with the rating of perceived exertion (RPE) scale whenever working with an older adult or special population because the heart rate formulas are not accurate and the talk test would not be as accurate and as measurable as the RPE scale.

Answer 97

A

2%

Explanation:

People who experience significant weight (i.e., water) loss during practice should learn how to drink more fluids to stabilize weight because a 2% body weight loss is associated with reduced performance.

Answer 98

A

Antioxidants.

Explanation:

The six classes of nutrients are carbohydrates, proteins, fats, vitamins, minerals, and water.

Answer 99

A

Fiber is found mainly in simple carbohydrates.

Explanation:

Dietary fiber is a carbohydrate that cannot be digested but is useful in the diet because it may lower fat and cholesterol absorption, improves blood sugar control, and may reduce the risk of colon cancer and heart disease.

Answer 100

A

Dumbbells and kettlebells.

Explanation:

The types of devices used for dynamic constant external resistance include dumbbells, barbells, kettlebells, weight machines, and medicine balls. They are generally devices that do not use pulleys or levers.

Answer 101

A

3 to 6

Explanation:

For advanced resistance training benefits, the client should perform 3 to 6 sets per exercise.

Answer 102

A

Teres minor and infraspinatus

Explanation:

The teres minor and infraspinatus are located on the posterior aspect of the scapula and function to externally rotate the shoulder joint.

Answer 103

A

Lifted tall

Explanation:

During the kneeling hip flexor stretch, shift the weight forward while keeping the upper body lifted.

Answer 104

A

Serratus anterior

Explanation:

Winging of the scapula results from serratus anterior dysfunction, which is possibly related to long thoracic nerve dysfunction.

Answer 105

A

Increased maximal oxygen consumption

Explanation:

Typical measurements used to determine improvements in cardiorespiratory fitness include increases in maximal oxygen consumption and decreases in heart rate or VO2 in response to a given submaximal workload.

Answer 106

A

Plyometric training

Explanation:

Plyometric actions encompass the stretch-shortening cycle (SSC) where the lengthening or prestretching of skeletal muscles under loading enables a more forceful concentric (CON) muscle action.

Answer 107

A

Transverse abdominis

Explanation:

The transverse abdominis is a local stabilizer which compresses or draws the abdominal wall toward the spine. It also helps maintain abdominal pressure.

Answer 108

A

Eccentric

Explanation:

The highest force produced in a resistance training exercise is during an eccentric action.

Answer 109

A

Thought traps.

Explanation:

One’s thoughts are very powerful at shaping feelings and behaviors. Kind, realizing thoughts promote confidence to make positive lifestyle changes; thought traps reduce the confidence needed to make changes.

Answer 110

A

The correlation between obesity and increased chronic disease risk.

Explanation:

Assessment of body composition is necessary for numerous reasons; as part of client screening, body composition can be an indicator of disease risk.

Answer 111

A

600-1000 grams

Explanation:

People should consume 6 to 10 grams of carbohydrates per kilogram of body weight per day.

Answer 112

A

Dynamic constant external

Explanation:

The term dynamic constant external resistance has been adopted to fit a more workable definition of an isotonic resistance training exercise in which the external resistance or weight does not change and both a lifting (concentric) phase and a lowering (eccentric) phase occur during each repetition. Thus, free-weight exercises and exercise machines that do not vary the resistance are isotonic in nature.

Answer 113

A

Chains

Explanation:

Chains come in different sizes and provide variable resistance for an individual performing a bench press.

Answer 114

A

Extension; 40-60 degrees

Explanation:

The posterior deltoid functions to extend the shoulder joint at approximately 40-60 degrees in most people.

Answer 115

A

Peroneus longus and brevis

Explanation:

The muscles that evert the ankle joint include the peroneus longus and brevis.

Answer 116

A

Erector spinae; multifidus

Explanation:

When contracted unilaterally, the erector spinae performs lateral flexion, and the multifidus performs axial rotation.

Answer 117

A

“Exhale when you push the weight up. You started out just fine, so slow down just a bit, and get your breathing in sync.”

Explanation:

Ensuring client safety is the most important aspect of spotting and cueing. Immediately correct any training errors first, then reinforce what the client did well.

Answer 118

A

149 to 161 bpm

Explanation:

Moderately trained individuals may find that 70% to 80% VO2max provides a sufficient training stimulus.

Answer 119

A

Consistent progressive training for a least 1 year

Explanation:

One may designate an advanced client as someone who has had at least 1 year of consistent progressive training and has experienced a substantial level of adaptation.

Answer 120

A

Racquet sports

Explanation:

Group D activities, which include racquet sports, should be used with caution for clients with low fitness levels and clients who are at high risk or symptomatic for disease, unless modifications to rules are implemented.

Answer 121

A

Switch to another exercise that does not elicit any symptoms.

Explanation:

The exercises should be stopped immediately if the client complains of pain or the EP-C suspects that the client is in pain. The last thing the EP-C wants to do is induce or aggravate an injury.

Answer 122

A

20 minutes.

Explanation:

All healthy adults ages 18 to 65 need 20 minutes of vigorous-intensity aerobic activity 5 days each week.

Answer 123

A

Lactate threshold.

Explanation:

During strenuous exercise, when energy demand is high and ventilation is at its peak, lactate accumulates, which contributes to fatigue and increases ventilation in a nonlinear fashion.

Answer 124

A

Amortization

Explanation:

The amount of time it takes to change direction from the eccentric to the concentric phase of the movement is a critical factor in plyometric training. This period is called the amortization phase, which should be as short as possible (less than 0.1 second) to maximize training adaptations.

Answer 125

A

Creatine phosphate

Explanation:

The most immediate source of ATP is in the creatine phosphate system, which provides energy for short bouts of exercise lasting no more than 10 seconds.

Answer 126

A

Dyspnea

Explanation:

Dyspnea (defined as an abnormally uncomfortable awareness of breathing) is one of the principal symptoms of cardiac and pulmonary disease.

Answer 127

A

Benefit; risk

Explanation:

The preparticipation health screening that takes place during initial client consultation yields valuable information on a client’s risk and health status. The EP-C must be committed to obtain as much information as possible about a client’s health status to maximize benefit and minimize risk.

Answer 128

A

Moderate muscular soreness

Explanation:

Reduce the intensity of the workout if the client reports too much muscle soreness, as this can lead to injury. If symptoms are extreme, tissue damage may be more serious, and delayed onset muscle soreness (DOMS) is likely to reduce training potential and have a deleterious effect on performance.

Answer 129

A

Plantar fascia

Explanation:

During the weight-bearing phase of gait, the plantar fascia acts like a spring to store mechanical energy that is then released during foot push-off.

Answer 130

A

Increased force requirements of the quadriceps

Explanation:

A board placed under the heels during a squat increases quadriceps work because a mechanical disadvantage is created.

Answer 131

A

Concentric training.

Explanation:

Concentric-only training appears to be less resistant to detraining.

Answer 132

A

143 to 154 bpm

Explanation:

Moderately trained individuals may find that 70% to 80% VO2max provides a sufficient training stimulus.

Answer 133

A

60%

Explanation:

30-60% 1-RM is recommended when training older adults to improve muscular power.

Answer 134

A

Valsalva maneuver

Explanation:

The Valsalva maneuver should be avoided during exercise as it increases intrathoracic pressure and may lead to hypertensive responses.

Answer 135

A

Eccentric training

Explanation:

Eccentric-only training is best for someone with tendonitis until she is free of pain.

Answer 136

A

7 to 8

Explanation:

By age 7 or 8, children should be physically and mentally mature enough to initiate a resistance training program.

Answer 137

A

ACE inhibitors

Explanation:

ACE (angiotensin converting enzyme) inhibitors lower blood pressure by preventing vasoconstriction without a significant change in heart rate.

Answer 138

A

Self-monitoring

Explanation:

Because research shows that self-monitoring is one of the key factors in behavior change, clients should monitor their own behaviors to assist with goal setting, problem solving, feedback, and self-reward.

Answer 139

A

Outcome expectations.

Explanation:

Social cognitive theory states that outcome expectations (what you think will happen as a result of your new behavior) and self-efficacy (situation-specific self-confidence) are the most important factors in behavior change.

Answer 140

A

Reassess and adjust her body fat percentage goal.

Explanation:

Help clients set realistic goals, modify goals as needed, and provide motivation for adherence to the program.

Answer 141

A

4- to 6-week training cycles, 1 or 2 times per year

Explanation:

Heavy eccentric training should be used with caution (4- to 6-week training cycles, 1 or 2 times per year) to reduce muscle damage and the risk of overtraining and injury.

Answer 142

A

Stretching the levator scapulae and sternocleidomastoids, and strengthening the rhomboids, neck extensors, upper trapezius, and middle trapezius

Explanation:

After ruling out fracture, dislocation, instability, and disc herniation, treatment of whiplash usually includes passive modalities, stretches, and strengthening exercises for the neck.

Answer 143

A

Serratus anterior and pectoralis minor

Explanation:

The serratus anterior and pectoralis minor function to protract the scapula.

Answer 144

A

Lower trapezius and pectoralis minor.

Explanation:

The lower trapezius and pectoralis minor function to depress the scapulothoracic joint.

Answer 145

A

Flexible nonlinear

Explanation:

In unplanned or flexible nonlinear periodization, a workout plan is set for the mesocycle, but choosing the optimal workout to be done on a given day is left to the EP-C, who will base it on the client’s fatigue level, psychological state, or fitness

Answer 146

A

Daily undulating

Explanation:

Daily undulating periodization, is highly adaptable to variations in schedules. A mesocycle is completed according to when a certain number of sessions is completed and not a set number of weeks.

Answer 147

A

Decrease frequency to 2 days per week, training the total body for at least 1 set

Explanation:

Single-set programs are effective for developing and maintaining a certain level of muscular strength and endurance.

Answer 148

A

3.5 mL/kg/min.

Explanation:

One MET is equal to an oxygen uptake of 3.5 mL/kg/min.

Answer 149

A

173 to 188 bpm

Explanation:

In contrast to moderately trained individuals, highly trained athletes may train at 95% VO2max or higher.

Answer 150

A

Express empathy through reflective listening.

Explanation:

The EP-C should demonstrate an understanding of the client’s needs and feelings and respond with constructive advice that will enhance the client’s understanding of the problem and solution.

Answer 151

A

essential

Explanation:

According to the most recent ACSM position stand, regular cardiorespiratory, resistance, flexibility, and neuromotor exercise training is considered essential for most adults.

Answer 152

A

Amortization

Explanation:

The ECC phase plus the length of the brief ISOM phase between ECC and CON actions (coupling time) is the amortization phase. Minimizing the length of the amortization phase maximizes the use of elastic energy making for a more powerful effort.

Answer 153

A

60 minutes per day, at least 3 days per week
Explanation:

Children should participate in at least 60 minutes per day of moderate- to vigorous-intensity physical activity, and include resistance exercise and bone-loading activity at least 3 days per week.

Answer 154

A

2%
Explanation:

People who experience significant weight (i.e., water) loss during practice should learn how to drink more fluids to stabilize weight because a 2% body weight loss is associated with reduced performance.

Answer 155

A

300 mg
Explanation:

To lower the risk of heart disease, limit cholesterol intake to less than 300 mg per day.

Answer 156

A

180 minutes
Explanation:

According to the ACSM, increasing activity levels above the baseline of 150 minutes per week of moderate-intensity exercise assists with weight loss or maintains weight loss.

Answer 157

A

Revisit Deborah’s motivations for exercise, and encourage her to replace her weight-loss goals with goals related to meeting new people, relieving stress, and feeling good.
Explanation:

Deborah’s self-esteem and poor body image may be discouraging her from exercise. Use the strategy for exercise self-regulation: revisit Deborah’s motivations for exercise and encourage her to replace her weight-loss goals with goals related to meeting new people, relieving stress, and feeling good.

Answer 158

A

Pull-up
Explanation:

A pull-up has more carryover as it mimics the shoulder extension movement throughout swimming.

Answer 159

A

Muscle hypertrophy
Explanation:

Clients will see a gain in muscle hypertrophy if they consistently weight train 2 to 3 times per week.

Answer 160

A

Transverse abdominis
Explanation:

The transverse abdominis is a local stabilizer which compresses or draws the abdominal wall toward the spine. It also helps maintain abdominal pressure.

Answer 161

A

Decreased LDL-cholesterol levels
Explanation:

Regular aerobic training will have a positive impact on lowering low-density lipoproteins.

Answer 162

A

Lean body mass is broken down, which reduces metabolic rate.
Explanation:

Consistently lowering total energy intake restricts the amount of energy available to sustain power output, and can reduce muscle mass, which reduces metabolic rate and impacts the body’s ability to use energy for activity.

Answer 163

A

169 lbs
Explanation:

Ideal body weight calculation: 180 lbs x 0.20 = 36 lbs fat; 180 lbs - 36 = 144 lbs lean body mass. Ideal Body Weight = 144/(1 - 0.15) = 144/0.85 = 169 lbs

Answer 164

A

4- to 6-week training cycles, 1 or 2 times per year
Explanation:

Heavy eccentric training should be used with caution (4- to 6-week training cycles, 1 or 2 times per year) to reduce muscle damage and the risk of overtraining and injury.

Answer 165

A

Extension; 40-60 degrees
Explanation:

The posterior deltoid functions to extend the shoulder joint at approximately 40-60 degrees in most people.

Answer 166

A

Erector spinae; multifidus
Explanation:

When contracted unilaterally, the erector spinae performs lateral flexion, and the multifidus performs axial rotation.

Answer 167

A

Endurance of the core musculature
Explanation:

Core muscles are thought to provide a stable base of support to allow for optimal performance of the spine and extremities, and help prevent injury. Also, endurance of core musculature is more critical to overall low back health than strength.

Answer 168

A

Activity of the heart and circulatory system.
Explanation:

Cardiorespiratory fitness is a function of enhancing both the central oxygen delivery (i.e., heart and circulatory) processes and the peripheral oxygen uptake mechanisms of the working muscles.

Answer 169

A

Express empathy through reflective listening.
Explanation:

The EP-C should demonstrate an understanding of the client’s needs and feelings and respond with constructive advice that will enhance the client’s understanding of the problem and solution.

Answer 170

A

Attitude.
Explanation:

The theory of planned behavior suggests that the intention to engage in a behavior will ultimately result in that behavior. A client’s level of intent is shaped by attitudes, subjective norms (social pressure), and perceived control (self-efficacy and controllability).

Answer 171

A

Long head of the biceps brachii
Explanation:

The long head of the biceps brachii crosses over the shoulder joint and thus assists in shoulder flexion. This occurs via reverse muscle action where the origin moves toward the insertion.

Answer 172

A

Serratus anterior
Explanation:

Winging of the scapula results from serratus anterior dysfunction, which is possibly related to long thoracic nerve dysfunction.

Answer 173

A

Vitamin B12
Explanation:

People over age 50 should consume vitamin B12 in its crystalline form, that is, from fortified foods (such as fortified breakfast cereals) or as a supplement.

Answer 174

A

Observe the client.
Explanation:

The key to determining optimal rest-period lengths is to observe the client. Symptoms of loss of force production in the beginning of the workout and clinical symptoms of nausea, dizziness, and fainting are clear signs of the inability to tolerate the workout. When such symptoms occur, the workout should be stopped and longer rest periods used in subsequent workouts.

Answer 175

A

Dyspnea
Explanation:

Dyspnea (defined as an abnormally uncomfortable awareness of breathing) is one of the principal symptoms of cardiac and pulmonary disease.

Answer 176

A

Increase her metabolism with aerobic activity and progressive strength training.
Explanation:

Resistance training programs are commonly treated as an adjunct to a regular aerobic exercise program and generally should not be used in lieu of an aerobic program for weight loss in obese clients.

Answer 177

A

85% to 90%
Explanation:

At rest, 15% to 20% of cardiac output is distributed to the skeletal muscles; the remainder goes to the visceral organs. However, during exercise, as much as 85% to 90% of cardiac output is selectively delivered to working muscles and shunted away from the skin and the internal organs.

Answer 178

A

Consistent progressive training for a least 1 year
Explanation:

One may designate an advanced client as someone who has had at least 1 year of consistent progressive training and has experienced a substantial level of adaptation.

Answer 179

A

Quadratus lumborum

Explanation:

The quadratus lumborum is a global stabilizer that laterally flexes the lumbar vertebral column and assists with lumbar extension.

Answer 180

A

Golgi tendon organ

Explanation:

The Golgi tendon organ (GTO) is responsible for allowing muscles and tendons to relax and elongate.

Answer 181

A

4- to 6-week training cycles, 1 or 2 times per year

Explanation:

Heavy eccentric training should be used with caution (4- to 6-week training cycles, 1 or 2 times per year) to reduce muscle damage and the risk of overtraining and injury.

Answer 182

A

Serratus anterior

Explanation:

The serratus anterior protracts the scapula and is active in reaching and pushing.

Answer 183

A

300-yard shuttle run

Explanation:

Anaerobic capacity can be assessed with the 300-yard shuttle run and the line drill.

Answer 184

A

Eccentric training

Explanation:

Eccentric-only training is best for someone with tendonitis until she is free of pain.

Answer 185

A

Supine knee to chest stretch

Explanation:

The supine knee to chest stretch opens up the low back and increases range of motion.

Answer 186

A

Flexible nonlinear

Explanation:

In unplanned or flexible nonlinear periodization, a workout plan is set for the mesocycle, but choosing the optimal workout to be done on a given day is left to the EP-C, who will base it on the client’s fatigue level, psychological state, or fitness.

Answer 187

A

Increase in fat-free mass

Explanation:

Many of the age-related declines in fat-free mass, strength, and motor performance are at least partially reversible with the onset of regular exercise. There is evidence that these benefits can be reaped even in sedentary older adults who initiate an exercise program late in life.

Answer 188

A

Self-monitoring

Explanation:

Because research shows that self-monitoring is one of the key factors in behavior change, clients should monitor their own behaviors to assist with goal setting, problem solving, feedback, and self-reward.

Answer 189

A

36%

Explanation:

Carbohydrates and protein each have 4 calories per gram. Fat has 9 calories per gram. Total calories is 296. Fat calories is 108. 108/296= 0.36

Answer 190

A

Activity of the heart and circulatory system.

Explanation:

Cardiorespiratory fitness is a function of enhancing both the central oxygen delivery (i.e., heart and circulatory) processes and the peripheral oxygen uptake mechanisms of the working muscles.

Answer 191

A

Dorsiflex

Explanation:

When a person places weight on the outside edge of his foot during gait, he most likely has a limited dorsiflexion range.

Answer 192

A

“Keep your head in line with your hips during the entire movement.”

Explanation:

It is important to main a neutral spine during a push-up to protect the body.

Answer 193

A

60%

Explanation:

30-60% 1-RM is recommended when training older adults to improve muscular power.

Answer 194

A

Self-selected by the client.

Explanation:

Research in goal setting theory has provided an understanding of the type of health goals that are most effective; individuals who develop self-selected goals are more likely to be successful than those who have goals determined from an outside source.

Answer 195

A

3

Explanation:

Carbohydrate recommendations range from 6 to 10 grams per kilogram body weight per day, with the amount dependent on the total daily calorie expenditure, gender, physical activity, and environmental conditions.

Answer 196

A

ACE inhibitors

Explanation:

ACE (angiotensin converting enzyme) inhibitors lower blood pressure by preventing vasoconstriction without a significant change in heart rate.

Answer 197

A

Engaging the stabilizers such as the transverse abdominis and multifidus.

Explanation:

Abdominal bracing involves learning to engage the small, deep stabilizing muscles that include the transverse abdominis and multifidus muscles, primarily in a supine position.

Answer 198

A

Eccentric

Explanation:

The highest force produced in a resistance training exercise is during an eccentric action.

Answer 199

A

“Every 2 hours at work, sit on the edge of the chair, and maintain a perfectly neutral spine for 60 seconds.”

Explanation:

The EP-C can help some clients improve posture by telling them to sit on the edge of a chair and maintain a perfectly neutral spine for 60 seconds.

Answer 200

A

Transverse abdominis

Explanation:

The transverse abdominis is a local stabilizer which compresses or draws the abdominal wall toward the spine. It also helps maintain abdominal pressure.

Answer 201

A

Right gluteus medius

Explanation:

Gluteus medius is an abductor and medial rotator of the hip joint. If this is weak, it will result in tilting below horizontal to the contralateral side.

Answer 202

A

Pectoralis major

Explanation:

Clients with hyperkyphosis are rounded through the upper back and usually have short, tight pectoralis major muscles.

Answer 203

A

Activities that involve major muscle groups and are continuous and rhythmic in nature.

Explanation:

Cardiorespiratory endurance training refers to the ability of an individual to perform large-muscle, repetitive, moderate- to high-intensity exercise for an extended period.

Answer 204

A

Endurance of the core musculature

Explanation:

Core muscles are thought to provide a stable base of support to allow for optimal performance of the spine and extremities, and help prevent injury. Also, endurance of core musculature is more critical to overall low back health than strength.

Answer 205

A

5 years.

Explanation:

Among overweight or obese adults who successfully lose 10% of their body weight, 33.5% regain the weight within the first year; within 5 years, approximately 95% of people regain their weight just below baseline.

Answer 206

A

4

Explanation:

A 1-RM should be obtained within four sets to avoid excessive fatigue.

Answer 207

A

Increased maximal oxygen consumption

Explanation:

Typical measurements used to determine improvements in cardiorespiratory fitness include increases in maximal oxygen consumption and decreases in heart rate or VO2 in response to a given submaximal workload.

Answer 208

A

History of previous injury
inadequate fitness or conditioning
body composition
bony alignment abnormalities
strength or ligamentous laxity
predisposing musculoskeletal disease

Answer 209

A

Excessive load on the body 
Type of movement 
Speed of movement 
Number of repetitions 
Footwear 
Surface 
Training errors
Excessive distances 
Fast progression
High intensity 
Running on hills
Poor technique 
Fatigue 
Adverse environmental conditions 
Air quality 
Wind 
Worn or faulty equipment

Answer 210

A

The arteries and arterioles carry oxygenated blood

Answer 211

A

The arterioles and arteries carry deoxygenated blood or blood that contains less oxygen than arterial blood

Answer 212

A

main components are the heart and vasculature
the heart is a 4 chambered muscular pump composed of the right and left atria ( umber chambers) and the right and left ventricles ( lower chambers)
the vasculature is arteries + arterioles + capillaries + venules + veins

Answer 213

A

Right atrium
Right ventricle
Pulmonary artery
Lungs
Pulmonary vein
Left atrium
Left ventricle
Aorta
Organs &amp; tissues
Vena cava 
* then it returns/repeats back to the right atrium

Answer 214

A

An energy bearing molecule composed of carbon, hydrogen, nitrogen, oxygen, and phosphorous atoms that are all found in living cells

The energy in the molecule allows nervous transmission, muscle contractions, formation of nucleic acids, and many other energy consuming reactions of metabolism

Answer 215

A

Creating phosphate (CP) - most immediate source of ATP, primary source in very short intense movements , such as discus throw + shot put + high jump and any maximal intensity exercise lasting less than approximately 10 seconds
Anaerobic glycolysis - 2nd most immediate energy source and consists of a metabolic pathway that breaks down carbs into pyruvate. Primary source of ATP during medium duration intense exercise such as 200m & 400m sprint or any exercise of an intensity that cannot be continued for more than approximately 90 seconds
The oxidative system: includes the Krebs cycle ( aerobic glycolysis) and then electron transport chain. Requires the presence of oxygen to produce ATP which takes place in the mitochondria where majority of ATP is generated as well as carbs + proteins + fats must be present.
the oxidative system is the primary source of ATP used during low to moderate intensity aerobic exercise lasting longer than 1 to 2 min all the way up to long distance endurance events
The anaerobic and aerobic energy systems work together to create ATP to fuel exercise

Answer 216

A

A period of inadequate oxygen consumption

Answer 217

A

After finishing a workout the remaining elevated VO2 was first called oxygen debt

Now this is referred to as excess post exercise oxygen consumption ( EPOC)

Answer 218

A

The fick equation

Vo2max = HRmax (X) SVmax (X) a-VO2 diff max

VO2 = oxygen consumption (ml *kg * min)
HR = heart rate (bpm)
SV = stroke volume ( mL *beat)
A-VO2 diff = arteriovenous oxygen difference

This equation demonstrates that VO2max is dictated by maximal cardiac output ( SVmax * HRmax) and maximal arteriovenous oxygen difference

Answer 219

A

it reflects the diff in oxygen content between the arterial and the venous blood.
it provides a measure of the amount of oxygen taken up by the working muscles from the arterial blood
resting oxygen content is approximately 20 ml *dl in arterial blood and 15ml dl in venous blood, yielding an a-VO2 of abt 5mldl
during exercise venous oxygen content decreases as a result of the increased consumption of oxygen by the working muscles, resulting in an increase in a-VO2 diff with increasing exercise intensity

Answer 220

A

Increases linearly with increasing workload until HR maximum is reached
maximal HR declines with age, trained athletes have lower resting HRs throughout the lifespan
training itself has little impact on HRmax ; however training can decrease an individuals HR at a given submaximal workload from pre-to post aerobic exercise training as a sign of increased fitness

Answer 221

A

is the volume of blood the heart ejects with each beat
increases with workload but only up to approximately 40–60% of VO2max in the general population
as SV increasing with training, resting HR tends to decrease, as ,more blood being pumped per beat allows the heart to beat less often at rest
Beyond 40-60% of VO2max…
- Sedentary individuals: SV decreases slightly
- Highly trained individuals: SV continues to increase

Answer 222

A

is the product of SV and HR
is a measure of blood pumped per minute
increases steadily during graded exercise because of the linear rise in HR and curvilinear rise in SV

Answer 223

A

is the volume of air inhaled and exhaled per minute
calculated by multiplying the frequency of breathing by the volume of air moved per breath ( tidal wave)
increases linearly with work rate until 50-80% of VO2max, then it’s reached ventilatory threshold and ventilation begins to increase exponentially
used as an indicator of performance and training intensity
trained individuals can reach higher workloads than untrained individuals before reaching their Ventilatory threshold

Answer 224

A

is proportional to the product of cardiac output and total peripheral resistance ( TPR)
- TPR: is the overall resistance trio blood flow by the blood vessels

Answer 225

A

is the pressure in the arteries during ventricular contraction , or systole, and is heavily influenced by changes in cardiac output
increases linearly with increasing workload just like cardiac output

Answer 226

A

is the pressure in the arteries when the heart is relaxed, or diastole
is heavily influenced by total peripheral resistance (TPR)
TPR may drop slightly during graded exercise due to large muscle vasodilation, resulting in increase in cardiac output and DBP remains relatively stable

Answer 227

A

is the average BP in the arterial system over one complete cardiac cycle (MAP = DBP + 0.33 [SBP-DBP])
is not a critical value to assess during regular exercise
instead is more commonly used in a clinical or diagnostic setting
SBP, DBP & MAP all reduce slightly at sub maximal workloads

Answer 228

A

1)HR
Pulmonary Ventilation 
A-VO2 difference
SV
Cardiac output 
SBP
Mean arterial BP

2) DBP remains stable or decreases slightly during aerobic type exercise
* these cardiovascular and pulmonary adaptations support greater oxygen uptake to allow for the increase in aerobic energy production required during exercise

Answer 229

A

if exercise is not contraindicated they can accumulate a minimum of 150min of moderate intensity exercise weekly
exerciser intensities of 60-70% of HRmax or 50-60% of VO2max
we want to ensure that their exercise prescription is low risk of injury and falls, they are properly hydrated and the exercise testing takes place in a thermoneutral environment
monitor them closely so the EPC does not miss any test termination signs or symptoms

Answer 230

A

Eccentric training

Explanation:

Eccentric-only training is best for someone with tendonitis until she is free of pain.

Answer 231

A

Biceps femoris

Explanation:

The biceps femoris externally rotates the hip joint, and is a prime mover for hip joint extension and knee joint flexion.

Answer 232

A

120 to 130 bpm

Explanation:

For a deconditioned client, a range of 40-50% HRR (Karvonen method) is more appropriate.

Answer 233

A

F= frequency 
I = intensity 
T= time or duration 
T= type or mode 
-
V = volume or amount of exercise ( it is the product of FIT, Frequency, intensity, time )
P = progression or advancement

provides the framework to establish an exercise prescription in healthy adults , may be customized to meet the unique goals and needs of the individual

Answer 234

A

moderate: 49-59% VO2R
vigorous: 60-84% VO2R
intensity methods: HRR, RPE, percentage VO2max, percentage rate of age predicted maximal HR

Answer 235

A

to improve CRF, the individual must exercise at a level greater than accustomed to induce adaptation
EPC can implement this principle by manipulating the frequency, intensity, or time of the exercise prescription. The overload principle is at the foundation of all exercise prescription
it’s important to understand that all variables should not be increased simultaneously, as small incremental progression allows the body to adapt which is key to reducing the risk of overuse injuries

Answer 236

A

is viewed as the opposite of the overload principle , commonly referred to as the “use it or lose it” principle
it dictates that once cardiorespiratory training is decreased or stopped for a significant period ( 2-4 weeks) , previous improvements will reverse and decrease and the body will readjust to the demands of the reduced physiological stimuli

Answer 237

A

this principles other name is SAID principle
SAID = specific adaptations to impose demands
dependent on the type and mode of exercise
states that specific exercise elicits specific adaptations , creating specific training effects

Answer 238

A

Type A: endurance exercises requiring minimal skill or physical fitness to perform, such as walking or water aerobics
Type B: vigorous intensity endurance exercises requiring minimal skill, such as running or spinning
Type C: endurance activities requiring skill to perform, such as cross country skiing or inline skating
Type D: recreational sports, such as tennis or basketball

** an additional method of classifying exercises is by weight bearing or non weight bearing activities

Answer 239

A

cause muscles and bones to work against gravity

* such as jogging or aerobic dance

Answer 240

A

is when the stress in the bones , joints and muscles is lessened
such as cycling or swimming
low impact physical activity has a third or less of the injury risk of higher impact activities

Answer 241

A

broadly defined as when a period of intense activity is interspersed with a period of low to moderate activity
HIIT = high intensity interval training or SIT = sprint interval training
HIIT is performed at an intensity that is greater than the anaerobic threshold and is often performed at an intensity close to that which elicits greater or equal to 80-100% peak heart rate
SIT is characterized by an all out , supramaximal effort equal to or greater than the pace that elicits >100% VO2peak
LVIT = low volume interval training
the EPC can manipulate at least 9 diff variables that could impact the desire metabolic, cardiopulmonary, or neuromuscular responses
- the primary factors of interest concern ,1) the intensity and duration of the exercise & recovery interval , 2) the total number of intervals performed

Answer 242

A

known as the karvonen method, helps determine exercise intensity
requires EPC to determine the resting HR and maximum HR of the client. The HRR is the diff between maximum and resting HR
resting HR is optimally measured in the morning while the client is in bed before rising
maximum HR is best measured during a progressive maximal exercise test but can also be estimated via age predicted formulas
target HR will be determined by considering the habitual physical activity, exercise level, and goals of the client. To assign a target HR use formula

target HR = [(maximum HR - resting HR) X % intensity desired] + resting HR

Ex. [(200-60) X 65%] + 60 = target HR of 151bpm
       [(200-60) X 75%] + 60 = target HR of 165bpm The HR range would be 151-165bpm

Maximum HR: 200bpm
Resting HR: 60bpm
Desired intensity: 65%-75% of HRR

Answer 243

A

heart rate reserve method (HRR)
peak heart rate reserve
peak VO2 method
peak metabolic equivalent method
VO2max reserve method ( VO2R)
talk test method
perceived exertion method ( Borgs RPE Scale 6-20)
- to improve CRF the RPE range of 11-16 is recommended

Answer 244

A

IT IS NEVER THE ROLE of the EPC to administer, prescribe or educate clients on the use or effects of medications

** it is important for them to understand the potential complex interactions of medications and exercise

medications may alter HR, BP, and/ or exercise capacity; therefore clients should be strongly encouraged to communicate any changes in medication routines to the EPC

Answer 245

A

also known as strength training
it refers to a specialized method of physical conditioning that involves the progressive use of a wide range of resistive loads and a variety of training modalities designed to enhance muscular fitness
types of competitive sports:
- bodybuilding
- powerlifting
it can increase bone mass and has proven to be a valuable measure for preventing the loss of bone mass in people with osteoporosis
regular participation in a resistance training program can contribute to an improved health related quality of life by:
- enhancing physical function
- attenuating are related weight gain
- enabling people to do what they enjoy while maintaining their independence

Answer 246

A

PROCESS

P= progression 
R= regularity
O= overload
C= creativity
E= enjoyment
S= specificity 
S= supervision

Answer 247

A

Refers to the fact that he demands placed on the body must be continually and progressively increased over time to achieve long term gains in muscular fitness
physical stress placed on the body should gradually become more challenging to continually stimulate adaptations
after the first few months of training this principle is important because the threshold for training induced adaptations in conditioned individuals will be higher now
a reasonable guideline for a beginner is to increase is to increase the training weight by 5-10% a week and decrease the reps by 2-4 when a given load can be performed for the desired number of reps with proper exercise technique
- 2 plus 2 rule:
- conservative approach to gaining muscle
- once the client can perform 2 or more additional reps over the assigned rep goal on 2 consecutive workouts, weight should be added to the exercise during next training session
- they could increase the # of sets, increase the # of reps , or add another exercise to his exercise routine. ( Ex. if he is doing leg presses he could add another leg exercise to his routine )
program variation is important for exercise adherence, keeps training stimulus fresh & challenging

Answer 248

A

the principle states that long term gains in muscular fitness will be realized only if the program is performed on a consistence basis
resistance training must be performed regularly several times per week to make continual gains in muscular fitness
periods of inactivity will result in a loss of muscular strength and size
- “use it or lose it”
training induced adaptations cannot be stored
adequate recovery is needed between resistance training sessions

Answer 249

A

it states that to enhance muscular fitness, the body must exerciser at a level beyond that which it is normally stressed
overload is typically manipulated by changing the exercise …
- intensity
- duration
- frequency
- adding more advanced exercises to a training program is another way to place greater overload on the body

Answer 250

A

refers to the imagination and ingenuity that can help to optimize training induced adaptations and enhance exercise adherence
creative approaches for designing and implementing exercise programs are needed
Fitness professionals need to reflect on past experiences and use creative thinking to facilitate the development of training programs that are safe, effective and challenging
the qualitative aspects of exercise program design should not be overlooked

** this is where the art and science of designing resistance training programs come into play because the principles of exercise science need to be balanced with imagination and creativity

share experiences with other EP-Cs
take time to reflect
major importance on exercise safety and proper technique

Answer 251

A

states that participants who genuinely enjoy exercising are more like to adhere to the exercise program and achieve training goals
as a balance between skill and challenge
EPCs should provide immediate and meaningful feedback on challenging exercises cause it can help clients negotiate demanding situations and maintain a state of enjoyment while training

Answer 252

A

refers to the distinct adaptations that take place as a result of the training program
often referred to as the SAID principle
specific adaptations to impose demands
examples of adaptations:
- muscle actions
- velocity of the movement
- exercise ROM
- muscle groups trained
- energy systems involved
- intensity & volume of training
include multi joint & multiplanar movements
sagittal plane( left to right)
frontal/ coronal plane ( front to back)
transverse/ horizontal plane( upper to lower)

Answer 253

A

states that the safety and efficacy of exercise programs are maximized when qualified fitness professionals supervise activities while providing instruction and encouragement
reduces the risk of injury
clients are likely to make greater gains in muscular fitness and performance than unsupervised training
understand the PROCESS and your training programs will be more effective

Answer 254

A

1) dynamic constant external resistance training ( DCER)
* the weight lifted does not change during the lifting (concentric) and lowering (eccentric) phase of an exercise
* when performed the heaviest weight that can be lifted throughout a full ROM is limited by the strength of a muscle at the weakest joint ankle
* isotonic means constant(iso) tension(tonic)
* can use free weights, weight machines, endless combinations of sets & reps
* improve health and fitness
* enhance motor performance skills and sports performance

weight machines:
- limit the user to fixed planes of motion
- easy to use
- ideal for isolating muscle groups
free weights:
- less expensive
- can be used for a wide variety of diff exercises that require greater proprioception, balance, coordination

2) variable resistance training
* mechanical devices that operate through a lever arm or CAM designed to vary the resistance through the exercises ROM
* these devices force the muscle to contract maximally throughout the ROM by varying the resistance to match the exercise strength curve
* can be used to train all the major muscle groups
* provide proportionally less resistance in weaker segments of the movement and more resistance in stronger segments of the movement
* provide a specific movement path that makes the exercise easier to perform; compared to free weight exercises that require balance + coordination + involvement of stabilizing muscle groups

3) isokinetics
* involves dynamic muscular actions that are performed at a constant angular limb velocity
* requires specialized equipment
* design to train only single joint movements
* these machines not usually used in fitness centers
* type of training is used my physical therapists and certified athletic trainers for injury rehabilitation
* the speed of movement is controlled
* best to perform at slow, intermediate, and fast velocities to develop increased strength & power at diff movement speeds

4) plyometrics
* refers to a specialized method of conditioning designed to enhance neuromuscular performance
* characterized by quick, powerful movements that involve a rapid stretch of a muscle (eccentric muscle action) immediately followed by a rapid shortening of the same muscle (concentric muscle action)
* provides physiological advantage because the muscle force generated during the concentric muscle action is potentiated by the preceding eccentric muscle action
* * the amount of time it takes to change direction from the eccentric to the concentric phase of the movement is a critical factor for this training
- The amortization phase should be as short as possible ( <0.1s)
- to maximize training adaptations
* explosive movements
* ex. Double leg hops & jumping jacks - they go through a stretch-shortening cycle
* the most beneficial training volume for optimizing training adaptations is performance of more than 40 reps per session
* wear proper foot wear and have a shock absorbing landing surface

Answer 255

A

weight machines
free weights
body weight exercises
balls + bands + elastic tubing

Answer 256

A

Exhalation during the concentric phase
inhalation during the eccentric phase

** avoid Valsalva maneuver

Answer 257

A

1) choice of exercise

2) order of exercise:
* large muscle group exercises before small muscle group exercises
* multi joint exercise before single joint exercises
* this allows heavy weights to be used on the multi joint exercises because fatigue is less of a factor
* power exercises ( plyometrics & weightlifting movements) should be performed before more traditional strength exercises ( back squat & bench ) so that the individual can train for maximal power without undue fatigue
* can use split routine program ( all upper body one day and all lower body the other day)

3) resistance used
* gains in muscular fitness are influenced by the amount of weight lifted , which is highly dependent on other program variables
* recommended that training sets be performed to muscle fatigue but not exhaustion using the appropriate resistance

RM load of 6 or less =greatest effect on developing muscle strength
RM load 20 or more = greatest effect on developing local muscular endurance
to enhance muscular fitness: reps ranging between 8-12 ( 60-80% 1-RM) for novice exercisers; experienced exercisers may train at intensities greater than 80% 1-RM to achieve the desired gains in muscle strength

4) training volume ( total # of reps and sets)

5) rest intervals between sets & exercises
* muscular strength: heavier weights & longer rest intervals ( 2-3min) required
* muscular endurance: lighter weights & shorter rest periods (<1min) required

6) repetition velocity ( or cadence)

7) training frequency
* beginners: 2-3 times per week nonconsecutive days, adequate recovery sessions ( 48-72hrs) enhances muscular fitness

Answer 258

A

The distal joint segment is stationary

example is a squat
mimic everyday activities and include more functional movement patterns

Answer 259

A

Their terminal joint is free to move

example is a leg extension

Answer 260

A

referred to as the core musculature
strengthening the abdominals + hips + lower back enhances body control and may reduce the risk of injury during athletic events & daily life activities

** effective exercises are planks & bridges in strengthening the core musculature ; as well as multidirectional exercises with rotation / diagonal patterns performed with own body weight or medicine balls

stability balls might help reduce lower back pain, increase joint stability, enhance core muscle activation

Answer 261

A

concept that refers to the systematic variation in training program design
based on Selyes general adaptation syndrome (gas)
the year is divided into specific training cycles with each cycle having a specific goal…
- macrocycle: longest phase, annual plan, peaking for the goal of competition, 3 phases and they are preparatory, competitive and transition
- mesocycle: training phase, contains 3-6 microcycles or 2-6 weeks (sport dependent), refers to the main training target for particular period that should be developed
- microcycle: shortest training cycle, typically last a week with the goal of facilitating a focused block of training
properly varying the training variables can …
- limit training plateaus
- maximize performance gains
- reduce the likelihood of overtraining
has 3 phases: preparatory, competitive, transition
the second model of periodization is the undulating(nonlinear) model
- the daily fluctuations in training volume and intensity

Answer 262

A

ROM is improved acutely and chronically following flexibility exercises.
Flexibility exercises are most effective when the muscles are warm.
Static stretching exercises may acutely reduce power and strength
it is recommended that flexibility exercises be performed after exercise and sports where strength safe power are important for performance

Answer 263

A

a series of flexibility exercises targeting the major muscle tendon units should be performed
a variety of static, dynamic, and PNF flexibility exercises can improve ROM around a joint

Answer 264

A

a total of 60s of flexibility exercise per joint
holding a single flexibility exercise for 10-30s to the point of tightness or slight discomfort is effective
older adults can benefit from holding the stretch for 30-60s
a 20-75% maximum voluntary contraction held for 3-6s followed by a 10-30s assisted stretch is recommended for PNF techniques
performing flexibility exercises >2-3 days per week with daily flexibility exercise is most effective

Answer 265

A

these type of exercises involve balance, agility, coordination and gait
they are recommended on 2-3 days per week for older individuals and likely beneficial for younger adults as well
the optimal duration or number for these repetitions is not known
exercise routines of 20-30min In duration for a total of 60 min per week are effective

Answer 266

A

1) P-wave: increased magnitude among inferior leads
2) PR segment: shortens and slopes downward among inferior leads
3) QRS: duration decreases, steal Q waves increase among lateral leads, R waves decrease, and S waves increase among inferior leads
4) J point(j junction): depresses below isoelectric line with upsloping ST segments that reach the isoelectric line within 80ms
5) T wave: decreases amplitude in early exercise, returns to preexercise amplitude at higher exerciser intensities , and may exceed preexercise amplitude in recovery
6) QT interval: absolute QT interval decreases. The QT interval corrected for HR increases with early exercise and then decreases at higher HRs

Answer 267

A

Outcome expectations.

Explanation:

Social cognitive theory states that outcome expectations (what you think will happen as a result of your new behavior) and self-efficacy (situation-specific self-confidence) are the most important factors in behavior change.

Answer 268

A

Gluteus maximus and quadriceps

Explanation:

When a client extends the hips and knees from a parallel squat position to a standing position, there is concentric action of the hip joint (via the gluteus maximus) and knee joint (via the quadriceps).

Answer 269

A

Manufacturers don’t usually carry any insurance coverage.

Explanation:

An ancillary consideration to the problem of the lack of insurance coverage carried by supplement manufacturers is that most of the insurance policies for fitness professionals do not include protection from product liability.

Answer 270

A

Nonlinear periodization

Explanation:

Some studies suggest that daily variations in nonlinear (undulation) training has a superior effect on maximizing strength as compared with weekly or monthly variation.

Answer 271

A

Eccentric training
Explanation:

Eccentric-only training is best for someone with tendonitis until she is free of pain.

Answer 272

A

Heat

Explanation:

Children have underdeveloped thermoregulatory systems and subsequently are more prone to heat injuries than their adult counterparts.

Answer 273

A

Stiffer

Explanation:

As sedentary individuals become older, their blood vessels tend to become stiff and lose elasticity.

Answer 274

A

Self-monitoring

Explanation:

Because research shows that self-monitoring is one of the key factors in behavior change, clients should monitor their own behaviors to assist with goal setting, problem solving, feedback, and self-reward.

Answer 275

A

Generalizable.

Explanation:

Behavior change theory is important in that it allows for replicable, sustainable, and generalizable interventions. If an intervention can be replicated many times with successful results across many populations and settings, it is said to be generalizable and has strong empirical support.

Answer 276

A

It is difficult for clients to interpret and utilize for body weight goals.

Explanation:

BMI assesses weight relative to height, with the major shortcoming being the difficulty for a client to relate to and interpret needed weight loss or weight gain based on the number.

Answer 277

A

Exercise reasonable care.

Explanation:

Certified Exercise Physiologists should create written policies, procedures, and forms that meet industry standards and guidelines, and maintain detailed written records to document compliance with these policies to minimize likelihood that they failed to exercise reasonable care.

Answer 278

A

“Exhale when you push the weight up. You started out just fine, so slow down just a bit, and get your breathing in sync.”

Explanation:

Ensuring client safety is the most important aspect of spotting and cueing. Immediately correct any training errors first, then reinforce what the client did well.

Answer 279

A

Higher body weight

Explanation:

The result of a lower metabolic rate is usually higher body weight (from more body fat) because of a diminished ability to burn the energy that is consumed.

Answer 280

A

Drink 5-7 ml of fluid per kilogram of body weight.

Explanation:

Deciding what changes will best meet client needs is the most challenging aspect of program design. Sound decisions must take into consideration the needs of the sport or activity, the individual training response, and available testing data.

Answer 281

A

Plank with one foot lifted

Explanation:

Performing a plank with one foot off the ground requires more balance due to a decrease in center of gravity.

Answer 282

A

Lower trapezius and pectoralis minor.

Explanation:

The lower trapezius and pectoralis minor function to depress the scapulothoracic joint.

Answer 283

A

Amortization

Explanation:

The ECC phase plus the length of the brief ISOM phase between ECC and CON actions (coupling time) is the amortization phase. Minimizing the length of the amortization phase maximizes the use of elastic energy making for a more powerful effort.

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Domain 2: Exercise Prescription And Implementation Flashcards

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