Domain III: Program modification and progression

Question 1

Beth is a 28-year-old woman who is looking to improve her overall fitness. How long should she rest for in between sets on a leg press exercise?

Answer 1

30-90 seconds

Question 2

Bob is a 30-year-old man looking to increase muscular endurance for distance running. How long should he rest in between sets on the leg extension machine?

Answer 2

Less than 30 seconds

Question 3

Andrew is a 35-year-old man who is looking to increase strength in his upper body. How long should he rest in between sets of a bench press exercise?

Answer 3

2-5 minutes

Question 4

When training a client to activate their core for the purpose of gaining proximal stability, what exercise modality should come first in the progression?

Answer 4

Sagittal plane shoulder movements with one arm raised off the floor.

Question 5

James has been training for and competing in triathlons for 5 years. He wants to increase running speed and cycling power. How many times should you suggest he train per week?

Answer 5

04/07/19

Question 6

Bill is training at 80-90% of his 1 repetition maximum on leg press. How long should he typically wait before training his legs again?

Answer 6

72 hours

Question 7

Mary has been training with you for 2 weeks. She can currently perform 45 sit-ups in 2 minutes. What is the best way to progress?

Answer 7

Aim for 60 sit-ups in 2 minutes.

Question 8

Jim has been training with you for 5 weeks and has increased his upper body strength in pull-ups by 25%. He is going on vacation and you are explaining to him the importance of continuing to train while he is away. Approximately how long would it take Jim to lose half of his strength gains?

Answer 8

5 weeks

Question 9

Abigail has been training with you for a year. She has begun seeing fewer results lately and is becoming discouraged. What is the best way to increase the results she is getting when she has reached a plateau and is unable to increase resistance or number of repetitions?

Answer 9

Change the exercise modality.

Question 10

What is the general idea behind periodization?

Answer 10

Varying training intensity and volume.

Question 11

Molly is just beginning plyometric performance training with you. What is the best exercise for her to perform?

Answer 11

Jumps in place

Question 12

The Performance training phase should last at least how long?

Answer 12

4 weeks

Question 13

How long should an agility drill last for a beginner?

Answer 13

15-30 seconds

Question 14

This week Janet has 3 sessions at 60 minutes apiece with an RPE rating of 5. According to the training progression scale using RPE, what is Janet’s rating in points for this week?

Answer 14

900 points

Question 15

What is an appropriate MET value for walking slowly?

Answer 15

2

Question 16

Jacob is talking 2-3 words at a time during aerobic exercise. When utilizing the Talk Test, which training zone is Jacob in?

Answer 16

Training zone 3

Question 17

What is the best course of action if a client is asking for advice on supplements?

Answer 17

Refer the client to a registered dietitian or qualified physician for further guidance.

Question 18

Jim is a 45 year old investment banker who has been training with your for 2 weeks. He comes in after work Mondays, Wednesdays and Fridays. Lately he has been calling an hour before his appointments to cancel because he is stuck at work. What is the best response to his lack of adherence?

Answer 18

Help him to see that health and fitness is a top priority, and ask if there are better times to make the appointments for.

Question 19

Janet is a 55-year-old woman you have recently taken on as a client. She currently walks the mile in 15 minutes and wants to be able to run in a 5k in six months. Which is an example of a SMART goal for her?

Answer 19

Janet will complete the mile in 12 minutes within two months.

Question 20

Michael is a 35-year-old man who has a body fat percentage of 19%. He says he is looking to become “leaner”. He has not participated in any exercise routine for two years. What is the main fitness indicator to consider when creating a SMART goal for him?

Answer 20

Body composition

Question 21

Emily is a 23-year-old woman who is interested in becoming more fit. She is going to school and working full time so she has limited availability. You decide to set a goal for her attendance of sessions, and she suggests “Emily will not miss any scheduled sessions in October.” What is wrong with this goal?

Answer 21

It is negative.

Question 22

Matthew is a new client that you have been seeing for two weeks now. You have completed the health risk appraisal and with no medical clearance needed, checked his resting measures, tested his static and dynamic posture as well as performed body composition and aerobic tests. What is the best test to perform next in his training process?

Answer 22

Muscular Endurance and Strength

Question 23

When training a client with scapular protraction, which exercises should be avoided until the postural misalignment has been corrected to prevent further aggravation of the misalignment?

Answer 23

Chest Press

Question 24

You are working with a client whose right shoulder appears to be lower than her left. Which muscles should you have her stretch?

Answer 24

Left upper trapezius, levator scaula and rhomboids

Question 25

In which resistance training phase should movement assessments be administered?

Answer 25

Movement training

Question 26

In which resistance training phase should muscular strength and endurance be periodically assessed?

Answer 26

Load training

Question 27

What is the appropriate rate of progression in most resistance training programs?

Answer 27

5.00%

Question 28

When should resistance be increased in a resistance training program?

Answer 28

When the client can reach the end-range repetitions in all sets of the exercise.

Question 29

In which resistance training phase should assessments for power, speed, agility and reactivity be conducted?

Answer 29

Performance training

Question 30

When should you progress a client to phase 2 of cardiorespiratory training?

Answer 30

When the client can sustain phase 1 for 20-30 minutes

Question 31

According to the ACE FIT model, which phase of cardiorespiratory training should come first in a training program?

Answer 31

Aerobic-base training

Question 32

How many days per week should a client do cardio exercise if they are in phase 2 of cardiorespiratory training and want to keep progressing toward their goal?

Answer 32

2-4 days

Question 33

Helen is focusing on using her own bodyweight to create an overload. Which training principle is she utilizing?

Answer 33

Intensity

Question 34

You decide that Mark's sessions should last for 60 minutes as opposed to the 45 he has currently been doing in order to increase results. Which training principle are you altering?

Answer 34

Time

Question 35

When designing an exercise program for Mark you decide on 60-minute sessions of resistance training 3 times per week. Which training principle have you forgotten to include in Mark's exercise plan?

Answer 35

Intensity

Question 36

What intensity level should generally be utilized for sustained aerobic activities?

Answer 36

Low-Moderate

Question 37

Most non-competitive fitness goals can be accomplished through which phase of cardiorespiratory training?

Answer 37

Phase 2

Question 38

How many days a week should a normally healthy client engage in resistance training for each major muscle group?

Answer 38

2 to 3 days per week

Question 39

What is the recommended time a client should spend on aerobic exercise per day as a general recommendation?

Answer 39

30 to 60 minutes

Question 40

A one rep max test should be given in which phase of the ACE IFT Model?

Answer 40

Phase 3 or 4

Question 41

What is the name of the periodized training cycle which covers a 6 to 12 month period?

Answer 41

Macrocycle

Question 42

Which two primary hormones are associated with tissue growth and muscular development?

Answer 42

Growth hormone and testosterone

Question 43

Your primary goal in working with a new client is to build muscular endurance. Which rest interval is most appropriate?

Answer 43

Less than 30 seconds

Question 44

In what phase should you test your client for power?

Answer 44

Phase 4

Question 45

What is an appropriate strength ratio for flexion and extension of the shoulder joint?

Answer 45

02:03:00 AM

Question 46

self efficacy is developed through the following 6 sources of information

Answer 46

- past performance experience - vicarious experience - verbal persuasion - physiological state appraisals - emotional state and mood appraisals - imaginal experiences

Question 47

Transtheoretical model (TTM)

Answer 47

is composed of 4 components 1. stages of change 2. process of change 3. self efcicacy 4. decisional balance

Question 48

stages of change (TTM)

Answer 48

Pre-contemplation contemplation preperation action maintenance

Question 49

process of change

Answer 49

involves using interventions specific to a clients current stage of change to help them transition to the next stage of change. this will help increse the success of the client adopting a new behavior.

Question 50

self-efficacy

Answer 50

the belief in ones own capabilities to successfully engage in a physical-activity program along with one's ability for self-management, goal achievement and effectiveness

Question 51

decisional balance

Answer 51

involves the perceived pros and cons one has about adobting and/or maintaining an exercise program. in the early stages of pre-contemplation and contemplation the perceived cons usually outnumber the pros. while people in the later stages of action and ma

Question 52

SMART goals

Answer 52

Specific Measureable Attainable Relative Time-bound

Question 53

process goal

Answer 53

a goal a person achieves by doing something such as completing a certain number of workouts each week.

Question 54

product goal

Answer 54

a goal that is achieved such as weight loss or an increase in strength.

Question 55

4 mechanisms play a rold in goal-related behavior change

Answer 55

- goals direct attention toward desired behaviors - goals lead to greater effort - goals extend the time and energy devoted to a desired behavior - goals increase the use of goal-relevant skills

Question 56

Health Belief Model (HBM)

Answer 56

a percieved threat of a potentioal health problem, susceptibility to potential health consequnces and the belief that making suggested behavioral changes will result in a decreased risk of those consequnces.

Question 57

behavior change strategies

Answer 57

operant conditioning positive reinforcement extinction negative reinforcement * personal trainers should provide the appropriate amount of feedback, encouragements and consequences to help clients maintain desired behaviors

Question 58

operant conditioning

Answer 58

is the process by which behaviors are influenced by their consequnces

Question 59

positive reinforcement

Answer 59

increase the future occurrence of that behavior

Question 60

extinction

Answer 60

occurs when the positive stimulus that once followed a behavior is removed decreasing reoccurrence of that behavior

Question 61

negative reinforcement

Answer 61

can also increase the reoccurrence of an undesirable behavior if the client does not have accountability or consequences for that behavior (showing up late, lack of errord etc...)

Question 62

decision making

Answer 62

involves the ability to control a situation and choose the appropriate course of action. effective skills give control back to the person involved and allows them to dictate the next steps to take.

Question 63

client trainer relationship

Answer 63

rapport stage investigation stage planning stage action stage

Question 64

rapport stage

Answer 64

a relationship marked by mutual understanding and trust. this stage begins with the initial first impressions a client has and continues to develop through the use of good verbal and nonverbal communication. positive first impressions are the foundation f

Question 65

3 attributes to build a successful client trainer relationship

Answer 65

expressing Empathy, warmth and genuineness people don't care how much you know until they know how much you care.

Question 66

investigation stage

Answer 66

involves gathering information and demonstrating effective listening skills. identifying clients readiness to change behavior, their current stage of behavioral change and personality style; collecting health and safety information; learning about lifesty

Question 67

Planning stage

Answer 67

consists of the following steps: setting goals, generating and discussing alternatives, formulating a plan, evaulating the exercise program and designing motivation and adherence strategies.

Question 68

action stage

Answer 68

where the exercise program begins. implementing all of the programming componenets and providing instruction, demonstration and execution of the programs; implementing strategies to improve motivation and promote long-term adherence; providing feedback an

Question 69

Listen

Answer 69

active listening involves nodding, making eye contact and restating important information the client has stated. be nonjudgmental and open minded. give oral and nonverbal feedback to indicate attention and understanding. make sure to receive affirmation f

Question 70

empathize

Answer 70

match the clients emotions to show affective empathy. the ability to identify with their perspecive shows and understanding that helps to develop trust and rappot. "seek first to understand, then to be understood"

Question 71

positive affirmation

Answer 71

positive words promote positive attitudes and positive outcomes. positive reinforcement and encouragement help the client to build self-esteem and motivation for exercise.

Question 72

intrinsic motivation

Answer 72

participation in exercise to achieve internal outcomes such as enjoyment of exercise itself or the sense of accomplishment after the workout is completed. intrinsic motivation for exercise is better for lifelong adherence to exercise.

Question 73

extrinsic motivation

Answer 73

participation in exercise to achieve external outcomes such as weight loss and appearance. extrinsic motivation is good for short term small goals. exeternal motivation from trainer should inspire intrinsic motivation of the client.

Question 74

motivational inerviewing

Answer 74

hleps a client commit to changing unhealthy behavior by combining empathetic counseling and direct approach to decisive change. asle open-ended questions that require more than a "yes" or "no" answer.

Question 75

self-esteem

Answer 75

confidence in ones self worth or abilities

Question 76

self-concept

Answer 76

pereived worthiness, capabilities and skills of ones self based on inner belief and the responses of others.

Question 77

tell, show ,do

Answer 77

this is the best practive when teaching a client

Question 78

evaluative feedback

Answer 78

a summary for the client of how well they have performed a given task. *you maintained great form and control during that set

Question 79

supportive feedback

Answer 79

encourage the client when they perform a task properly. this type is motivational for the client and helps them adhere to the exercise program. * great job on that last set! way to finish strong!

Question 80

descriptive feedback

Answer 80

specific information that helps the client understand what they need to do in order to improve *make sure to keep your core tight and back straight duringthe deadlift to protect from injury

Question 81

knowledge of results

Answer 81

feedback that provides information on progress

Question 82

factors influencing exercise participation and adherence

Answer 82

- personal attributes (demgraphic vatiables, health status, activity history, psychological traits, knowledge, attitudes and beliefs) - enviornmental factors (access to facilities, time, and socail support) - physical activity factors (intensity and injur

Question 83

personal barriers

Answer 83

the can be internal or behavioral suck as lack of time, motivation, injury and extrinsic motivation. disscussing strategies for time management, sharing information about the benefits of exercise and setting challenging but attainable goals can help incre

Question 84

social barriers

Answer 84

these arise from with the clients social networl (close family and friends) examples are child care, lack of support etc. understanding what types of support a client needs and teaching the how toobtain that support may help them. 4 types - emotional, tan

Question 85

enviornmental barriers

Answer 85

these are physical barriers that are often outside the clients control. example lack of access to facilities, bad weather, safetly concern. providing oportunities to be active outside of the gym, at their home or within their daily lifestyles can help.

Question 86

avoiding relapse

Answer 86

psychological factors and high risk situations such as life events (birth, deaths...) holidays, injuries, decreased social support and decreased motivation can impact them. discussing potential situations before they occur can prepare them to overcome and

Question 87

assertiveness

Answer 87

an important characteristic for achieeing success and avoiding relapse.

Question 88

special population exercise clients....

Answer 88

coronary artery disease, hypertension, stroke, PVD, dyslipidema, diabetes, metabolic syndrome, asthma, cancer, osteoporosis, arthritis, fibromyalgia, chronic fatige syndrome, low back pain, weight management, older adults, youth, pre and postpartum

Question 89

clients with one or more of the health conditions under special populations

Answer 89

should engage in a low to moderate intensity individualized exercise program. Personal trainer should maintain close communication with the health care professionals and expand knowledge in the applicable areas.

Question 90

dyslipidemia

Answer 90

elevated levels of LDL and total cholesterol. is managed and improved by combining exercise with dietary changes that reduce body fat and weight.

Question 91

diabetes control

Answer 91

the primary treatment goals are to normalize glucose metabolism and prevent associated complications and disease progression. proper management is required by the individual as well as their physicians etch. personal trainers can provide assistance by mot

Question 92

asthma

Answer 92

most clients with this will benefit from regular exercise and can follow general popuations guidelings. they should perform gradual and prolonged warm up and cool downs.

Question 93

cancer

Answer 93

the goal in exercise treatment is to help improves ones overall quality of life thru cardiovascular conditioning, preventing musculoskeletal deterioration, reducing symptoms such as nausea and fatigue and improving the clients mental health.

Question 94

osteoporosis

Answer 94

decreased bone mineral density (BMD) and deterioration i bone microarchitecture. this condition causes structural wekness and increases the risk of fracture. resistance training, especially higher intensity can increase BMD and strength reducting the risk

Question 95

arthritis

Answer 95

characterized as inflammation of a joint. exercise programs should be designed in conjuction with the clients doctor. goals are to improve CF and lower CAD risk, increase muscular endurance and strength.

Question 96

fibromyalgia

Answer 96

charachterized by long lasting widespread pain and tenderness at specific points on the body. studies have show that exercise can ease symptoms. aerobic exercise in particular can significantly reduce pain, depression and anxiety.

Question 97

chronic fatigue syndrome (CFS)

Answer 97

unexplained persistent fatigue that last more than six months resulting in substatial reduction in previous levels of activity. moderate to vigerous intensity exercise is not recommended for these clients.

Question 98

low-back pain (LBP)

Answer 98

a training program for these clients should consist of cardiorespiratory training, resistance training and basic core exercises. the presense of pain is an indication of improper technique. technige and exercises that cause this should be avoided. unsuppo

Question 99

weight management

Answer 99

caloric consumption and physical inactivity are directly related to obesity but are not the only causes. in many cases, it's cause by a complex psycosocial issues that may require referral to a psychologist or perfesional counslor.

Question 100

older adults

Answer 100

loss of physical fitness with age, chronic conditions tha vary in type and severity.

Question 101

youth

Answer 101

physical inactivity, poor dietary habits and other unhealthy behaviors established at a young age have a high probability of persisting into adulthood. ages 6-17 years of age should participate in at lesat 60 minutes of moderate to vigerous intensity acti

Question 102

pregnant women

Answer 102

should obtain physician clearance and guidlines for exercise before intiating an exercise program ensuring there are no health conditions present that would limit activity. they should avoid exercises in the supine position after the first trimester.