Health and fitness Flashcards
What muscle is the prime mover for a seated lateral dumbbell raise to shoulder level with elbows slightly flexed?
Middle deltoid
What occurs when running up an incline?
A greater range of motion occurs in the ankle joint
Following a 12 week aerobic conditioning program, an individual running at sub-maximal workload would be expected to have a(n) _____ circulating blood lactate level as compared to the value obtained at that same absolute workload prior to the conditioning program?
Somewhat lower
Your client has discovered she is pregnant through a home pregnancy test. She wants to continue to exercise during her pregnancy and is seeking your help. What is the best recommendation?
Encourage her to see a physician for any possible limitations
You have a new male client who is 68” tall, 194lbs, and is cleared by his physician for an exercise program of moderate intensity. Which constitutes a SMART weigh loss goal for him?
Lose 1-2lbs per week by walking 40 minutes, 5x per week at 3.8mph on treadmill
(Specific, measurable, achievable, relevant, time-bound)
Immediately following a chest and shoulder workout a 55 year old male executive complains of a full ache in the left side of the chest that is aggravated with respiration. What would you consider is the source of the pain?
Muscular
When considering the acute response of arm vs leg exercises which is true?
At peak workload, oxygen consumption is greater with leg exercises
What is the most likely cause of lightheadedness and dizziness by an older adult who moves from a lying position to standing position?
Decreased venous return
Cardiovascular adaptations to chronic endurance training include a(n) ______ given fixed sub-maximal exercise intensity
Increase in stroke volume and decrease in heart rate
A 50 year old woman who quit smoking 5 months ago with a blood pressure of 120/90mmHG, BMI 29kg/m2, LDL 135mg/dl, HDL 70mg/dL. She wants to start a new exercise program. How many net positive risk factors does she have?
2
Smoking history
High LDL
What muscle extends the elbow
Triceps brachii
A process that entails conveying complete understanding to a client or patient about his or her options to choose to participate in a procedure, test, service, or program is known as ________
Informed consent
Older adults may have difficulty performing activities of daily living due to ________
Decreased joint mobility
ACSM’s guidelines recommends a _______ client who is beginning a(n) ________ should obtain a medical exam and graded exercise test
46 year old female newly diagnosed with type 2 diabetes
Cycling class
One purpose of the pre-participation health screening is to ________
Identify clients in need of physical clearance
ACSM guidelines the ________ categorized under moderate risk for cardiovascular disease
47 year old man with high blood pressure
When proctoring the AHA/ACSM health and fitness facility pre-participation screening questionnaire to a new client, you learn that he may need to use a facility with a medically qualified staff or need a physicians referral. What sole aspect of his history would put him in this category?
He experiences chest discomfort with exertion
The physical activity readiness questionnaire (PAR-Q) includes questions regarding what
Presence of chest pain and dizziness
What acute cardiovascular responses accompany the transition from sitting to walking?
Increase in cardiac output and arteriovenous oxygen difference
Decreased muscle masses as a result of the aging process plays a role in ______ and ______
Glucose intolerance
Declining independence
What heart rate changes are observed as a result of chronic aerobic training
Both sub-maximal heart rate for standard exercise task, and resting heart rate decrease
Which peripheral adaption is in part responsible for improvements in oxygen consumption that result from regular cardiovascular exercise
Increased capillary density
Which body fat distribution pattern is most commonly associated with an increased risk of metabolic disease
Android
The ________ is the muscle responsible for inspiration during quiet breathing
Diaphragm
One difference between over reaching and over training is that
Over training involves a syndrome of prolonged fatigue in athletes whereas over reaching may be planned, short term training phase of high intensity exercise followed by short term recovery
How should the personal trainer advise this client: 52 year old sedentary female, BP 150/70mmHg and total serum cholesterol of 240 mg/dL who desires to begin a vigorous intensity exercise program
Begin a low intensity exercise program until medical clearance is obtained
Proper spotting technique for the forward step lunge when using a barbell involves positioning yourself ________
Behind the client, placing your hands in their waist is balance starts to become compromised
Over training symptoms include
Decreased neuromuscular strength
What is bradycardia?
Heart rate less than 60 beats per minute
Muscular balance in a resistance training session may be achieved by alternating what
Leg extensions and leg curls
What is tachycardia?
Heart rate greater than 100 beats per minute
Which muscles are used to flex the knee joint?
Hamstrings
Garcilis
Sartorious
ACSM recommendation for an effective strength training program for a menopausal client?
10-15 reps per set of moderate to vigorous intensity for 8-10 major muscle groups
Which statement is not an ACSM guideline for aerobic exercise and the older adult?
Exercise must be vigorous and continuous to be beneficial
What is the order of normal electrical conduction of the heart?
SA node AV bundle Bundle of His Bundle branches Purkinje fibers
Which is most associated with proprioceptive neuromuscular facilitation?
Stretching techniques
Your client reports that she drank 20oz of coffee 20 minutes prior to her exercise session. How might this affect her heart rate and blood pressure responses?
Increased blood pressure and increased heart rate
During your initial assessment of your client you notice her resting heart is 45 beats per minute, while asymptomatic and the taking many medications. What best describes this heart rate?
Bradycardia
Which structure is responsible for maintaining atrio-ventricular valve closure in the heart?
Papillary muscle
42 year old male stock broker, 185 mg/dL, HDL 32mg/dL, LDL 110 mg/dL, resting BP 138/80hg, waist circumference 98cm. Based on this risk assessment what is appropriate for this client?
Begin vigorous exercise immediately
What action is produced by the quadriceps femora muscles during the concentric phase of the back squat exercise?
Knee extension
What is the potential side effect of taking diet pills prior to an exercise session?
Increased blood pressure and heart rate
80 year old client is beginning an exercise program. What is recommended when providing initial stability ball training?
Place the ball close to the wall for the first few sessions
Which recommendation is most appropriate for the hypertensive individual training to improve cardio respiratory endurance?
Swimming at 65% VO2max
When working with a client who has COPD (stable and medically cleared for exercise) and likes swimming, you should recommend they swim ________ days a week at a ________ % intensity
3
High
Dumbbells, barbells, kettle bells, and medicine balls are generally considered what type of equipment
Dynamic external resistance devices
When working with clients who have complications from type 2 diabetes mellitus hypoglycemia during exercise becomes a greater concern with
Autonomic neuropathy
Henry would like to focus on improving strength in his chest muscles, what exercises reflect the specificity principle
Dumbbell fly
What are three non-modifiable conditions that place someone at increased risk for the development of coronary artery disease
Advances age
Gender
Family history
What are the acute effects of alcohol intake on exercise?
Promotes dehydration and increased risk of heart arrhythmia
A client who reports a decreased rating of perceived exertion at a given treadmill running speed after taking albuterol, likely suffers from what condition?
Asthma
What is the action of the trapezius muscle in the lifting phase of a standing dumbbell lateral raise?
Concentric upward rotation of the scapula
When you determine that your client is over striding when they run what would be the effect on their running performance due to this mechanical error?
Decrease in running economy and increase in braking motion
Which of the following are not recommended for persons with asthma who desire to participate in a strenuous aerobic exercise program?
Use of short, intense warm ups
What is the recommendation for daily physical activity for youth?
30 minutes of moderate or vigorous intensity
When developing an exercise prescription for a client visiting a high altitude environment (over 1500m) the personal trainer should be aware that
It may take up to two weeks to overcome decreased exercise performance
During the concentric phase of a chin up (with the forearms in a supinated grip) the glenohumeral joint is moving through _______ in the ________ plane
Extension
Sagittal
Which environmental trigger is not associated with exercise induced asthma
Warm air
What is the recommended intensity range of aerobic exercise for a low risk adult who currently meets minimal physical activity levels?
40-55% HHR
What is the exercise response to acute cigarette smoking?
Heart rate increases, likelihood of coronary artery spasm increases
What is the leading cause of non-cardiovascular death in young athletes?
Overheating
Which of the following blood lipids is influenced by more physical activity than by nutrition modification
HDL
Why is cool down period important?
Returns pooled blood back to central circulation
What does it mean is a specific activity is contraindicated?
Does not perform at all
What is a result of resistance training in adolescents?
Promotes muscular strength
What resistance training method is described by a light to heavy or heavy to light progression of sets?
Pyramid
What is FITTE?
Frequency Intensity Time Type Enjoyment
What resistance training method is being bused when the client is performing a set of bicep curls immediately followed by tricep push downs?
Super sets
What is the first phase of an annual training cycle?
Prepatory
Which of the following exercise program variables describes a change in intensity?
Increasing a treadmill incline by five degrees
What happens to the muscle during isometric tension development?
No change in the length of the muscle
The CDC and the ACSM recommends that every adult should accumulate ________ minutes or more of moderate intensity exercise on most, preferably all days of the week
30 minutes
What is the suggested order of an exercise session
Warm up
Endurance phase
Cool down
Stretch
What is the function of hamstring muscles
Hip extensors
When performing a seated leg extension, which muscle group is the primary agonist during the concentric phase
Hamstrings
According to the FOOD guide pyramid, how should fats and oils be used
Sparingly
In what scenario should an AED be used?
Unconscious client without a pulse
What is the equivalent of 2.5 pounds in kilocalories
8750 kcal
What is the normal range of BMI
18.5 to 24.9
A client is attempting to lose 10lb. In order to lose 1.5lb a week, she will have to reduce her caloric intake by _______?
750
Clients seeking nutritional meal planning from from ACSM CPT should be:
Referred to a registered dietician
Which of the following statements about dehydroepiandrosterone is correct?
The FDA has classified it as a controlled drug
What is the definition of arteriosclerosis?
Hardening of the arteries
According to the current 2005 dietary guidelines for Americans:
The elderly and individuals with dark skin are at greater risk of low vitamin D concentrations than other populations
59yr old female, BMI 33, no history of heart disease, mom had myocardial infarction at the age of 66, ex smoker who quit 15 years ago, BP 135/85, total cholesterol 180mg/dL, HDL level 30mg/dL, blood glucose 100mg/dL
- What risk stratification does she fall into
- how many risk favors for coronary disease does this client possess
- what are the risk factors
Moderate
Three
Obesity, sedentary lifestyle, hypercholesterolemia
An intake of additional protein calories above an average individuals daily requirement will result in what
A conversion to fat and storage as triglyceride
Does a properly administered consent form release the PT from liability?
No, neither the personnel nor the facility
What is the correct order of an effective program planning model
Needs assessment
Program planning
Implementation
Evaluation
A routine pattern of adhering to and documenting compliance with fitness industry guidelines is often an effective guard against ________
Negligence
What is the role of high density lipoprotein in the blood
Transports cholesterol
Which of the following is a potential danger of long-term consumption of a high protein diet?
Calcium is drawn from the bones and excreted in the urine
What term best describes accurate record keeping, a safe environment, and proper supervision
Risk management
Which legal term is defined as a failure to conform ones conduct to a generally accepted standard of duty
Negligence
What effect should a bronchodilator have on your asthmatic client
Decrease airway resistance
Your client reports an ankle edema, what should you look for
Swelling
A client is thinking about starting an exercise program but can never seem to find the time. Which stage of the transtheoretical model is he in
Contemplation
What is the formula for calculating heart rate reserve
Maximum heart rate minus resting heart rate
Which of the following is the correct energy expenditure in METs associated with an exercise oxygen uptake of 28ml-kg-1-min-1
8
45year old male weighs 202lbs skin fold analysis indicates 24% of his weight is fat, if he wants to decrease his body fat to 17%, what is his target body weight assuming he maintains the same lean body mass
185lbs
When doing a push-up on the floor, the motion at the elbow joint is called ________ and the type of muscle action is called ________
Flexion
Eccentric
An appropriate exercise to develop muscle endurance for the _______ is ________?
Wrist flexors
1 set of 15 reps of wrist curls at low resistance
A client exercising at a level 15 on the BORG rating if perceived exertion scale is likely to describe the exercise as
HARD
The ACSM recommends exercise prescription for developing and maintaining muscular strength and endurance for health and fitness includes a minimum of
1 set of 8-10 exercises that train the major muscle groups of the lower and upper body
The valsalva maneuver may elicit which of the following physiological responses during the concentric phase of a resistance repitition
Increased intrathoracic pressure and increased systolic blood pressure
Using the heart rate reserve method, what is the target heart rate for a 40 year old man with a resting heart rate of 70bpm exercising at an intensity of 65%
142 bpm
A client who wants to strengthen muscles of the chest must perform exercises such as the bench press, dumbbell flys as opposed to lat pull down and dumbbell rows. What principle of training best describes this principle?
Specificity
Which of the following muscle groups must be strengthened in order to maintain a healthy back?
Abdominal, hip extensions, and erector spineae
What is the term used for a training regimen that begins with rapid eccentric muscle action followed by concentric action of the same muscle?
Pylonetrics
What is the heart’s predominant pacemaker?
Sinoatrial node
The recommended initial treatment for an acute joint injury is the application of what
Compression and cold
What is your best course of action when you have evidence that one of your clients has an eating disorder
Refer the client to a medical professional
What is one warning sign of anorexia nervosa
Preferring to eat in isolation
An athletes in heavy endurance training should maintain a daily carbohydrate intake that is approximately what percentage of his total energy intake
65%
A client is 5’3 and 130lb, after calculating her BMI what category does she fall in
Normal
A new client has been resistance training for 6 months, they come to you with a goal of increasing muscular size. Following health and fitness appraisal testing you determine a good starting program would be:
4-6 sets of 6-12 reps at 85%
When reading the label on a new energy bar you notice it is sweetened with fructose. Based on this what conclusion can you come to about this product
It is sweetened with a monosaccharide
A CPT fails to properly spot a client performing heavy incline dumbbell presses and the client injures himself. What type of negligence is this an example of
Omission
If your client consumed 2100 kilocalories per day for one week and burned 2600 kilocalories for the same week, how much weight would they lose assuming normal hydration
1 lb
A client at your fitness center complains of a headache and seems disoriented. He appears ashen and has cold, moist skin. You know he has type 1 diabetes, what do you administer as medical treatment
Sugar
A food product has 250 calories per serving, a recommended serving size of 5oz and 10 servings per container. How many kilocalories would one consume if she ate 1/4 of the container
625
What location is the most sensitive to baroreceptor reflex when palpating the pulse of a client
Carotid artery
What is the correct sequence of events when starting the process for exercise prescription for a new client
Obtain medical history Risk factor assessment Fitness tests Interpret data Prescribe exercise
Info about the personal habits of a client including alcohol, caffeine, and tobacco consumption are typically included in what document
Medical history
Client pre-participation screening should be ________
Valid, cost effective, and time efficient
Which of the following is a limiting factor when using body mass index to determine obesity and disease risk
Fat and lean tissue weights are not differentiated
What is the correct spotting technique for the barbell flat bench press
Keep your hands close to the bar without touching it
How often should a client be drinking when exercising outside in 90 degree weather at a moderate intensity
Once every 15 minutes
What is the circumference site used to compute waist to hip ratios
Waist, hip, buttock
What exercises should be avoided for a person suffering from shoulder impingement
Overhead press
The PT analysis of posture and body alignment should be made from which three different positions
Anterior
Posterior
Lateral from both sides
Describe the technique used in PNF proprioceptive neuromuscular facilitation
A contract-relax sequence to relax the muscle stretch reflex mechanism
