Mock Questions 1 - 32 Questions Flashcards
What is a long-term effect of flexibility training on the muscles?
Increased Length
What will strengthening the lower trapezius and stretching the pectorals
help to improve?
Hyperkyphosis - is curvature of the spine that causes the top of the back to appear more rounded than normal.
Which factor increases the potential for men to gain greater muscle mass?
Increased testosterone - Testosterone is responsible for increased muscle mass.
Testosterone is a steroid hormone that stimulates development of male secondary sexual characteristics, produced mainly in the testes, but also in the ovaries and adrenal cortex.
What does the Borg rating of perceived exertion (RPE) scale measure?
Exercise intensity.
The Borg Rating of Perceived Exertion (RPE) is a way of measuring physical activity intensity level.
Which activity would have the immediate effect of significantly increasing both systolic and diastolic blood pressure?
Low-intensity walking
Blood pressure is measured using two numbers: The first number, called systolic blood pressure, measures the pressure in your arteries when your heart beats. The second number, called diastolic blood pressure, measures the pressure in your arteries when your heart rests between beats.
What is a long-term adaptation to regular cardiovascular training?
Decreased blood pressure
The increase in size of the heart enables the left ventricle to stretch more and thus fill with more blood. The increase in muscle wall thickness also increases the contractility resulting in increased stroke volume at rest and during exercise, increasing blood supply to the body.
What are hypokinetic diseases linked to?
Inactivity
The term “hypokinetic diseases” describes many of the diseases and conditions associated with inactivity and poor fitness and include: obesity, metabolic syndrome, high blood pressure, high cholesterol, osteoporosis, osteoarthritis, low back pain, type 2 diabetes, some cancers, depression
What should pregnant women avoid?
Isometric exercises
Try to skip isometric movements — exercises where you hold still in a particular position — because if you accidentally forget to breathe (it’s a common mistake!), you could easily become lightheaded.
What may be improved if a heavy resistance is lifted at a faster pace?
Power
In what time frame is delayed onset muscle soreness typically experienced?
12-72 hours
Delayed onset muscle soreness (DOMS) is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise. The soreness is felt most strongly 24 to 72 hours after the exercise.
If a disabled client experiences a rapid decline in function, what should they do?
Visit their GP
According to the eatwell guide, what is one piece of advice that underpins a healthy diet?
Maintain a healthy weight
Eat more healthy
What condition would benefit from increased bone density associated with regular physical activity?
Osteoporosis
Osteoporosis is a health condition that weakens bones, making them fragile and more likely to break. It develops slowly over several years and is often only diagnosed when a fall or sudden impact causes a bone to break.
Pooling of blood in the lower extremities, may be caused by the reduction
of what?
Venous return
Venous return is the rate of blood flow back to the heart. It normally limits cardiac output.
Cardiac output is the term that describes the amount of blood your heart pumps each minute.
What type of training can improve bone density?
Weight-bearing and resistance exercises are the best for your bones. Weight-bearing exercises force you to work against gravity. They include walking, hiking, jogging, climbing stairs, playing tennis, and dancing. Resistance exercises – such as lifting weights – can also strengthen bones.
When working with older adults, which guideline would be most appropriate?
Longer warm-up
Warming up before exercise prepares your cardiovascular system for physical activity, by increasing the blood flow to your muscles, and raising the temperature of your body.
What is one of the aims of a warm-up?
Improve mobility
The purpose of warming up before physical activity is to prepare mentally and physically for your chosen activity. Warming up increases your heart rate and therefore your blood flow which enables more oxygen to reach your muscles.
What would be an exercise recommendation to prevent growth fractures in young people?
Reduce high impact
Which of the following is within the role boundaries of an exercise professional?
Give advice on healthy eating
What is the main nutrient for growth and repair?
Protein
Protein makes up the building blocks of organs, muscles, skin, and hormones. Your body needs protein to maintain and repair tissues. Meanwhile, children need it for growth. Studies show that eating protein can also help you lose weight and belly fat while increasing your muscle mass and strength
What is increased when levers are lengthened and exercises are performed against gravity?
Resistance
Which type of muscle contraction is most likely to induce delayed onset muscle soreness?
Eccentric
Eccentric contraction refers to any movement that lengthens a muscle at the same time it is being contracted.
Exercise involving eccentric muscle contractions results in greater disruption or injury to the muscle tissues than does concentric exercise. Thus, any form of exercise with eccentric muscle contractions causes more DOMS (Delayed onset muscle soreness) than does exercise with concentric muscle contractions.
What is the recommended intensity when resistance training for muscular endurance?
Less than 70% 1 Rep Max
What would be progressed if training occurred on more days per week than planned?
Frequency
What is the recommended minimum number of fruit and vegetable portions to eat per day?
5
What will cessation of training cause?
Reversibility
What is a health-related component of fitness?
Flexibility
Health-related components of Physical Fitness. There are five components of physical fitness: (1) body composition, (2) flexibility, (3) muscular strength, (4) muscular endurance, and (5) cardiorespiratory endurance.
Which of the following is a skill-related component of fitness?
Balance
Skill-related fitness is broken down into six different components; agility, speed, power, balance, coordination, reaction time. These skill-related components are movements that are necessary for an individual to successfully demonstrate a variety of motor skills and movement patterns.
How can the intensity of training be explained?
How Hard
Intensity describes the difficulty of an exercise
What may be an indicator that training should be regressed?
Reduced Performance
What is the minimum total duration of moderate activity per week required to bring about health benefits?
150 minutes
Why is it essential to maintain adequate hydration and water intake?
To form blood plasma
Plasma is 90 percent water and makes up more than half of total blood volume. Other 10 percent is protein molecules, including enzymes, clotting agents, immune system components, plus other body essentials such as vitamins and hormones.
