LESSON 18 - GENERAL TRAINING PRINCIPLES AND PROGRAM MODIFICATIONS QUIZ Flashcards
Which of the following actions would be most appropriate for an individual who has shortness of breath or difficulty breathing when they are at rest?
Choose One
The individual should talk with a doctor and complete a medical exam before beginning to exercise or undergoing a fitness appraisal
The individual should take part in a fitness appraisal before beginning exercise
Slowly and progressively start becoming physically active
Delay becoming physically active until the individual is feeling better
The individual should talk with a doctor and complete a medical exam before beginning to exercise or undergoing a fitness appraisal
Why?
If a person has a sign or symptom of a cardiovascular disease they are classified as high risk and it is recommended that they consult a doctor for a medical exam before proceeding with a fitness appraisal or an exercise program.
ACE Personal Trainer Manual, 5th ed., p. 121-122
Which of the following postural imbalances can be corrected through exercise?
Choose One
Rheumatoid arthritis
Scoliosis
Side dominance
Structural deviations
Side dominance
Why?
The correctible factors related to postural deviations are as follows:
Repetitive movements (muscular pattern overload)Awkward positions and movements (habitually poor posture)Side dominanceLack of joint stabilityMobility and imbalanced strength-training programs. ACE Personal Trainer Manual, 5th ed., p. 153
When designing an exercise program for a beginning exerciser, it is generally best to focus on improving the client’s posture before shifting the focus to enhancing muscular strength.
Choose One
FALSE
TRUE
TRUE
Why?
Given the propensity many individuals have toward poor posture, an initial focus of trainers should be to restore stability and mobility within the body and attempt to “straighten the body before strengthening it.”
ACE Personal Trainer Manual, 5th ed., p. 97
You have just taken on a new 48 year old male client and completed a thorough health history. Upon completion of the health history you identify that he has been walking at a moderate intensity for 30 minutes,3 days per week for the past 3 months, has a BMI of 28, a blood pressure of 142/86, and a total cholesterol level of 203 mg/dl. Based on the gathered information provided how many risk factors does this client have?
Choose One
0
+ 1
+ 3
+ 4
+ 3
Why?
Age 48 +1Blood pressure 142/86 +1Total cholesterol 203 mg/dl +1
ACE Personal Trainer Manual, 5th ed., p. 120
BP -90/60 - low 90/60 120/80 - ideal 120/80 - 140/90 - pre-high \+140/90 - High
Cholestorol
-200 milligrams == low desirable for adults
200 and 239 mg/dL== borderline high
+240 == high
BMI Underweight: BMI is less than 18.5 Normal weight: BMI is 18.5 to 24.9 Overweight: BMI is 25 to 29.9 Obese: BMI is 30 or more
During the Thomas Test, you observe that the client’s back of the leg does not touch the table but the knee flexes to 90 degrees. What muscle(s) should you suspect of being tight?
Choose One
Adductor magnus
Iliopsoas
Hamstrings
Rectus femoris
Iliopsoas
Why?
When tight, the iliopsoas prevents the hip from rotating posteriorly which does not allow the thigh to touch the table.
ACE Personal Trainer Manual, 5th ed., p. 179-180
The VT1 threshold test is used to measure the HR response during high intensity exercise and is recommended for both conditioned and deconditioned individuals.
Choose One
FALSE
TRUE
FALSE
Why?
VT1 testing requires an individual to sustain the highest intensity possible during a single bout of stead-state exercise and mandates high levels of conditioning and experience in pacing. Thus it is only recommended for well-conditioned individuals with performance goals.
ACE Personal Trainer Manual, 5th ed., p. 204-205
A competitive football player, whose sport requires an ability to accelerate quickly and run at high speeds, is interested in completing an assessment to serve as a baseline against which he can measure future improvements. Which test will BEST measure acceleration and speed?
Choose One
40-yard dash
Pro agility test
300-yard shuttle run
Margaria-Kalamen stair climb
40-yard dash
Why?
The 40-yard dash quickly and simply determines an individual’s acceleration and speed. The test is simple and does not require much time or equipment. The 40-yard dash, or variations on the test that use other distances, are performed extensively in football and other sports that require quick bouts of speed.
ACE Personal Trainer Manual, 5th ed., p. 255-256
After proximal mobility is established in the pelvis and thoracic spine, the focus of the stability and mobility training phase shifts to establishing _______________.
Choose One
Stability of the scapulothoracic joint and mobility of the glenohumeral joint
Proximal stability of the lumbar spine.
Mobility and stability in the distal extremities
Static balance
Stability of the scapulothoracic joint and mobility of the glenohumeral joint
Why?
A programming sequence that promotes stability and mobility within the body will adhere to the basic principle that proximal stability facilitates distal mobility. With this in mind, the next step after establishing mobility in the pelvis and thoracic spine is to address stability of the scapulothoracic spine and mobility of the glenohumeral joint.
ACE Personal Trainer Manual, 5th ed., p. 271
Which of the following techniques will reduce the balance challenge of an exercise?
Choose One
Narrowing the base of support
Lowering the center of mass
Looking up and down during the exercise
Closing the eyes
Lowering the center of mass
Why?
Lowering the center of mass will reduce the balance challenge of an exercise, while the other choices will all increase the balance challenge.
ACE Personal Trainer Manual, 5th ed., p. 300
A client you are training successfully completes the wood-chop spiral pattern in a half-kneeling position while extending their arms to increase the range of motion (long moment arm progression). What is the next progression?
Choose One
Half-kneeling position with short moment arms.
Standing position with short moment arms.
Standing position with long moment arms.
Add cable resistance to progress the challenge while assuming the half-kneeling position and extending the arms.
Standing position with short moment arms.
Why?
The next progression from a half-kneeling position is to assume a split stance position and complete the wood-chop spiral pattern using short moment arms.
ACE Personal Trainer Manual, 5th ed., p. 320
