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Personal Training Certification > Health and fitness > Flashcards

Health and fitness Flashcards

1
Q

What muscle is the prime mover for a seated lateral dumbbell raise to shoulder level with elbows slightly flexed?

A

Middle deltoid

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2
Q

What occurs when running up an incline?

A

A greater range of motion occurs in the ankle joint

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3
Q

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?

A

Somewhat lower

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4
Q

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?

A

Encourage her to see a physician for any possible limitations

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5
Q

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?

A

Lose 1-2lbs per week by walking 40 minutes, 5x per week at 3.8mph on treadmill

(Specific, measurable, achievable, relevant, time-bound)

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6
Q

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?

A

Muscular

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7
Q

When considering the acute response of arm vs leg exercises which is true?

A

At peak workload, oxygen consumption is greater with leg exercises

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8
Q

What is the most likely cause of lightheadedness and dizziness by an older adult who moves from a lying position to standing position?

A

Decreased venous return

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9
Q

Cardiovascular adaptations to chronic endurance training include a(n) ______ given fixed sub-maximal exercise intensity

A

Increase in stroke volume and decrease in heart rate

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10
Q

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?

A

2

Smoking history
High LDL

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11
Q

What muscle extends the elbow

A

Triceps brachii

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12
Q

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 ________

A

Informed consent

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13
Q

Older adults may have difficulty performing activities of daily living due to ________

A

Decreased joint mobility

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14
Q

ACSM’s guidelines recommends a _______ client who is beginning a(n) ________ should obtain a medical exam and graded exercise test

A

46 year old female newly diagnosed with type 2 diabetes

Cycling class

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15
Q

One purpose of the pre-participation health screening is to ________

A

Identify clients in need of physical clearance

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16
Q

ACSM guidelines the ________ categorized under moderate risk for cardiovascular disease

A

47 year old man with high blood pressure

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17
Q

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?

A

He experiences chest discomfort with exertion

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18
Q

The physical activity readiness questionnaire (PAR-Q) includes questions regarding what

A

Presence of chest pain and dizziness

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19
Q

What acute cardiovascular responses accompany the transition from sitting to walking?

A

Increase in cardiac output and arteriovenous oxygen difference

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20
Q

Decreased muscle masses as a result of the aging process plays a role in ______ and ______

A

Glucose intolerance

Declining independence

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21
Q

What heart rate changes are observed as a result of chronic aerobic training

A

Both sub-maximal heart rate for standard exercise task, and resting heart rate decrease

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22
Q

Which peripheral adaption is in part responsible for improvements in oxygen consumption that result from regular cardiovascular exercise

A

Increased capillary density

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23
Q

Which body fat distribution pattern is most commonly associated with an increased risk of metabolic disease

A

Android

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24
Q

The ________ is the muscle responsible for inspiration during quiet breathing

A

Diaphragm

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25
Q

One difference between over reaching and over training is that

A

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

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26
Q

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

A

Begin a low intensity exercise program until medical clearance is obtained

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27
Q

Proper spotting technique for the forward step lunge when using a barbell involves positioning yourself ________

A

Behind the client, placing your hands in their waist is balance starts to become compromised

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28
Q

Over training symptoms include

A

Decreased neuromuscular strength

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29
Q

What is bradycardia?

A

Heart rate less than 60 beats per minute

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30
Q

Muscular balance in a resistance training session may be achieved by alternating what

A

Leg extensions and leg curls

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31
Q

What is tachycardia?

A

Heart rate greater than 100 beats per minute

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32
Q

Which muscles are used to flex the knee joint?

A

Hamstrings
Garcilis
Sartorious

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33
Q

ACSM recommendation for an effective strength training program for a menopausal client?

A

10-15 reps per set of moderate to vigorous intensity for 8-10 major muscle groups

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34
Q

Which statement is not an ACSM guideline for aerobic exercise and the older adult?

A

Exercise must be vigorous and continuous to be beneficial

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35
Q

What is the order of normal electrical conduction of the heart?

A 
SA node
AV bundle
Bundle of His
Bundle branches
Purkinje fibers
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36
Q

Which is most associated with proprioceptive neuromuscular facilitation?

A

Stretching techniques

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37
Q

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?

A

Increased blood pressure and increased heart rate

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38
Q

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?

A

Bradycardia

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39
Q

Which structure is responsible for maintaining atrio-ventricular valve closure in the heart?

A

Papillary muscle

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40
Q

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?

A

Begin vigorous exercise immediately

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41
Q

What action is produced by the quadriceps femora muscles during the concentric phase of the back squat exercise?

A

Knee extension

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42
Q

What is the potential side effect of taking diet pills prior to an exercise session?

A

Increased blood pressure and heart rate

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43
Q

80 year old client is beginning an exercise program. What is recommended when providing initial stability ball training?

A

Place the ball close to the wall for the first few sessions

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44
Q

Which recommendation is most appropriate for the hypertensive individual training to improve cardio respiratory endurance?

A

Swimming at 65% VO2max

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45
Q

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

A

3

High

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46
Q

Dumbbells, barbells, kettle bells, and medicine balls are generally considered what type of equipment

A

Dynamic external resistance devices

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47
Q

When working with clients who have complications from type 2 diabetes mellitus hypoglycemia during exercise becomes a greater concern with

A

Autonomic neuropathy

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48
Q

Henry would like to focus on improving strength in his chest muscles, what exercises reflect the specificity principle

A

Dumbbell fly

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49
Q

What are three non-modifiable conditions that place someone at increased risk for the development of coronary artery disease

A

Advances age
Gender
Family history

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50
Q

What are the acute effects of alcohol intake on exercise?

A

Promotes dehydration and increased risk of heart arrhythmia

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51
Q

A client who reports a decreased rating of perceived exertion at a given treadmill running speed after taking albuterol, likely suffers from what condition?

A

Asthma

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52
Q

What is the action of the trapezius muscle in the lifting phase of a standing dumbbell lateral raise?

A

Concentric upward rotation of the scapula

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53
Q

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?

A

Decrease in running economy and increase in braking motion

54
Q

Which of the following are not recommended for persons with asthma who desire to participate in a strenuous aerobic exercise program?

A

Use of short, intense warm ups

55
Q

What is the recommendation for daily physical activity for youth?

A

30 minutes of moderate or vigorous intensity

56
Q

When developing an exercise prescription for a client visiting a high altitude environment (over 1500m) the personal trainer should be aware that

A

It may take up to two weeks to overcome decreased exercise performance

57
Q

During the concentric phase of a chin up (with the forearms in a supinated grip) the glenohumeral joint is moving through _______ in the ________ plane

A

Extension

Sagittal

58
Q

Which environmental trigger is not associated with exercise induced asthma

A

Warm air

59
Q

What is the recommended intensity range of aerobic exercise for a low risk adult who currently meets minimal physical activity levels?

A

40-55% HHR

60
Q

What is the exercise response to acute cigarette smoking?

A

Heart rate increases, likelihood of coronary artery spasm increases

61
Q

What is the leading cause of non-cardiovascular death in young athletes?

A

Overheating

62
Q

Which of the following blood lipids is influenced by more physical activity than by nutrition modification

A

HDL

63
Q

Why is cool down period important?

A

Returns pooled blood back to central circulation

64
Q

What does it mean is a specific activity is contraindicated?

A

Does not perform at all

65
Q

What is a result of resistance training in adolescents?

A

Promotes muscular strength

66
Q

What resistance training method is described by a light to heavy or heavy to light progression of sets?

A

Pyramid

67
Q

What is FITTE?

A 
Frequency
Intensity
Time
Type
Enjoyment
68
Q

What resistance training method is being bused when the client is performing a set of bicep curls immediately followed by tricep push downs?

A

Super sets

69
Q

What is the first phase of an annual training cycle?

A

Prepatory

70
Q

Which of the following exercise program variables describes a change in intensity?

A

Increasing a treadmill incline by five degrees

71
Q

What happens to the muscle during isometric tension development?

A

No change in the length of the muscle

72
Q

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

A

30 minutes

73
Q

What is the suggested order of an exercise session

A

Warm up
Endurance phase
Cool down
Stretch

74
Q

What is the function of hamstring muscles

A

Hip extensors

75
Q

When performing a seated leg extension, which muscle group is the primary agonist during the concentric phase

A

Hamstrings

76
Q

According to the FOOD guide pyramid, how should fats and oils be used

A

Sparingly

77
Q

In what scenario should an AED be used?

A

Unconscious client without a pulse

78
Q

What is the equivalent of 2.5 pounds in kilocalories

A

8750 kcal

79
Q

What is the normal range of BMI

A

18.5 to 24.9

80
Q

A client is attempting to lose 10lb. In order to lose 1.5lb a week, she will have to reduce her caloric intake by _______?

A

750

81
Q

Clients seeking nutritional meal planning from from ACSM CPT should be:

A

Referred to a registered dietician

82
Q

Which of the following statements about dehydroepiandrosterone is correct?

A

The FDA has classified it as a controlled drug

83
Q

What is the definition of arteriosclerosis?

A

Hardening of the arteries

84
Q

According to the current 2005 dietary guidelines for Americans:

A

The elderly and individuals with dark skin are at greater risk of low vitamin D concentrations than other populations

85
Q

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
A

Moderate
Three
Obesity, sedentary lifestyle, hypercholesterolemia

86
Q

An intake of additional protein calories above an average individuals daily requirement will result in what

A

A conversion to fat and storage as triglyceride

87
Q

Does a properly administered consent form release the PT from liability?

A

No, neither the personnel nor the facility

88
Q

What is the correct order of an effective program planning model

A

Needs assessment
Program planning
Implementation
Evaluation

89
Q

A routine pattern of adhering to and documenting compliance with fitness industry guidelines is often an effective guard against ________

A

Negligence

90
Q

What is the role of high density lipoprotein in the blood

A

Transports cholesterol

91
Q

Which of the following is a potential danger of long-term consumption of a high protein diet?

A

Calcium is drawn from the bones and excreted in the urine

92
Q

What term best describes accurate record keeping, a safe environment, and proper supervision

A

Risk management

93
Q

Which legal term is defined as a failure to conform ones conduct to a generally accepted standard of duty

A

Negligence

94
Q

What effect should a bronchodilator have on your asthmatic client

A

Decrease airway resistance

95
Q

Your client reports an ankle edema, what should you look for

A

Swelling

96
Q

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

A

Contemplation

97
Q

What is the formula for calculating heart rate reserve

A

Maximum heart rate minus resting heart rate

98
Q

Which of the following is the correct energy expenditure in METs associated with an exercise oxygen uptake of 28ml-kg-1-min-1

A

8

99
Q

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

A

185lbs

100
Q

When doing a push-up on the floor, the motion at the elbow joint is called ________ and the type of muscle action is called ________

A

Flexion

Eccentric

101
Q

An appropriate exercise to develop muscle endurance for the _______ is ________?

A

Wrist flexors

1 set of 15 reps of wrist curls at low resistance

102
Q

A client exercising at a level 15 on the BORG rating if perceived exertion scale is likely to describe the exercise as

A

HARD

103
Q

The ACSM recommends exercise prescription for developing and maintaining muscular strength and endurance for health and fitness includes a minimum of

A

1 set of 8-10 exercises that train the major muscle groups of the lower and upper body

104
Q

The valsalva maneuver may elicit which of the following physiological responses during the concentric phase of a resistance repitition

A

Increased intrathoracic pressure and increased systolic blood pressure

105
Q

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%

A

142 bpm

106
Q

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?

A

Specificity

107
Q

Which of the following muscle groups must be strengthened in order to maintain a healthy back?

A

Abdominal, hip extensions, and erector spineae

108
Q

What is the term used for a training regimen that begins with rapid eccentric muscle action followed by concentric action of the same muscle?

A

Pylonetrics

109
Q

What is the heart’s predominant pacemaker?

A

Sinoatrial node

110
Q

The recommended initial treatment for an acute joint injury is the application of what

A

Compression and cold

111
Q

What is your best course of action when you have evidence that one of your clients has an eating disorder

A

Refer the client to a medical professional

112
Q

What is one warning sign of anorexia nervosa

A

Preferring to eat in isolation

113
Q

An athletes in heavy endurance training should maintain a daily carbohydrate intake that is approximately what percentage of his total energy intake

A

65%

114
Q

A client is 5’3 and 130lb, after calculating her BMI what category does she fall in

A

Normal

115
Q

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:

A

4-6 sets of 6-12 reps at 85%

116
Q

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

A

It is sweetened with a monosaccharide

117
Q

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

A

Omission

118
Q

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

A

1 lb

119
Q

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

A

Sugar

120
Q

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

A

625

121
Q

What location is the most sensitive to baroreceptor reflex when palpating the pulse of a client

A

Carotid artery

122
Q

What is the correct sequence of events when starting the process for exercise prescription for a new client

A 
Obtain medical history
Risk factor assessment
Fitness tests
Interpret data
Prescribe exercise
123
Q

Info about the personal habits of a client including alcohol, caffeine, and tobacco consumption are typically included in what document

A

Medical history

124
Q

Client pre-participation screening should be ________

A

Valid, cost effective, and time efficient

125
Q

Which of the following is a limiting factor when using body mass index to determine obesity and disease risk

A

Fat and lean tissue weights are not differentiated

126
Q

What is the correct spotting technique for the barbell flat bench press

A

Keep your hands close to the bar without touching it

127
Q

How often should a client be drinking when exercising outside in 90 degree weather at a moderate intensity

A

Once every 15 minutes

128
Q

What is the circumference site used to compute waist to hip ratios

A

Waist, hip, buttock

129
Q

What exercises should be avoided for a person suffering from shoulder impingement

A

Overhead press

130
Q

The PT analysis of posture and body alignment should be made from which three different positions

A

Anterior
Posterior
Lateral from both sides

131
Q

Describe the technique used in PNF proprioceptive neuromuscular facilitation

A

A contract-relax sequence to relax the muscle stretch reflex mechanism

Personal Training Certification (2 decks)

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