NCSF Exercise Prescription Flashcards
Heart Rate Reserve (HRR) represents the _______.
cardiac output available between rest and the maximum heart rate.
A MET represents ______ and is a measure of _____ used for a task.
3.5 ml/kg/min; oxygen utilization
Using the standard Heart Rate Max formula, a 40-year old man would have a predicted maximum heart rate of ______ with a standard deviation of ______ beats off the prediction.
180; 10-12
A person taking a beta blocker medication for hypertension could use _____ as a measure of cardiovascular exercise intensity due to the effects of the drug on myocardial vigor.
Rate of Perceived Exertion (RPE)
In order for exercise to contribute to a negative caloric balance and weight loss, a personal trainer should encourage his or her clients to burn at least _____ to _____ per week.
1000-2000
To lessen the effects of detraining during periods of reduced training volume, the exercise prescription should shift to increase the ______ of training
Intensity
Prescribing resistance training can help reduce body fat by ______, ________, and _________.
increasing daily caloric expenditure; increasing the percentage of lean mass; increasing the metabolic rate
In a resistance training workout, what determines the order of the exercise selection?
- Size and number of muscles used
- Multi-joint vs. single joint exercise
- Complexity and speed of movement
- Weight used
- Level of stability required
- Specific need
In order to achieve resistance training adaptations, the principle of _____ should be applied following logical progression.
overload
A resistance training program which progresses through 8 week cycles such as a general preparation phase, hypertrophy phase, strength phase, and peaking phase is an example of __________.
Periodization
______ is a system of resistance training designed to elicit high levels of caloric expenditure and promote gains in cardiovascular fitness while improving muscular fitness.
Circuit weight training
To increase the range of motion of a joint, it is recommended that a static stretch be held at least ____ for optimal results.
30 seconds
The type of flexibility exercise that uses the lengthening phase of a muscle contraction through a full range of motion during controlled activity is called _______.
dynamic flexibility
A person with tight gluteal muscles would have difficulty controlling his or her pelvis during exercises requiring bilateral ________ and _______ ________.
hip and knee flexion
The primary tissue targeted with a flexibility program is the _____ and experiences the greatest elastic response when following a proper _______.
skeletal muscle fascia; warm-up
What rest period between sets would be used to maximize muscle hypertrophy response from resistance training?
30-60 seconds between sets
_______ is the best choice to increase trunk strength and endurance for a beginner or someone with low back pain.
Supine bridge
To improve the hip and knee extensor strength of a runner, ____ would be a sport-specific exercise.
a. walking lunges
b. stiff-legged deadlift
c. seated leg curl
d. horizontal axe chops
a. walking lunges
The _______ would be a sport-specific exercise to improve functional strength in a person that wants to use swimming for exercise.
a. barbell bench press
b. supine dumbbell flies
c. seated shoulder press
d. cable pullover on a physioball
d. cable pullover
The appropriate Work:Rest ratio for a high intensity anaerobic training is _________.
a. 1 : 1
b. 1 : 3
c. 1 : 5
d. 1 : 12
d. 1 : 12
In a resistance training program aimed at strength improvements, there should be at least _______ hours rest between workouts for a given muscle group.
48 hours
Cable flies (horizontal adduction) performed to volitional fatigue and immediately followed by physioball leg curls would be an example of a ______ system of training.
super-set
A method of training or physical conditioning in which a person moves through different exercises/stations in a timed manner. The primary purpose is to maintain an elevated HR while resistance training.
Circuit Training
The stress applied must continually be perceived as new for the physiological system to adjust accordingly.
Principle of Progression
The period of time that an exercise session or training bout lasts.
Duration
The mechanics concerned with the effects force has on body motion.
Kinetics
An unconscious perception of movement and spatial orientation in relation to functional training controlled by specialized tissue and neural facilitation.
Proprioception
The amount of water vapor present in the air that affects the body’s thermoregulation during exercise.
Humidity
Exercises designed to develop muscular tone and promote physical fitness often used as a warm-up activity.
Calisthenics
A training stress which challenges a physiological system of the body above the level which it is accustomed to.
Principle of Overload
Relatively small injuries in the body usually consisting of small tears in the muscle fibers.
Micro Trauma
The magnitude, or level of difficulty, in which an activity is performed, often expressed as a percentage of maximum.
Intensity
For a desired adaptation to occur in the body a stress demand must be appropriately and specifically applied for a desirable outcome to take place.
Principle of Specificity
The number of times a person engages in a particular activity per given amount of time.
Frequency
Exercise performance will shift from the anaerobic energy system and be replaced by the aerobic metabolism at about _____ minutes.
a. 3
b. 6
c. 9
d. 12
a. 3
1 : 1 work to rest ratio is most commonly used for program sets in which of the following types of training?
a. Strength
b. Aerobic
c. Power
d. None of the above
B. Aerobic
Relative to training, the number of sets, repetitions, and training loads lifted is considered the training:
a. Intensity
b. Duration
c. Volume
d. Frequency
c. Volume
When considering progression, which of the following has the most rapid adaptation response?
a. Cardiovascular system
b. Metabolic system
c. Muscular system
d. Nervous system
D. Nervous system
As a general rule, progressive increases in exercise stress should be approximately ____ per week on average.
a. 2-5%
b. 6-9%
c. 9-12%
d. 13-15%
A. 2-5%
Which of the following is an example of overload?
a. Switching from bilateral to unilateral chest press on a physioball
b. Switching from weighted lunges to weighted lunges with a trunk rotation using the same resistance
c. Switching from deadlift on a Smith machine to a free weight deadlift using the same weight
d. All of the above
D. all of the above
Non-contractile protein filaments which make up the ends of the sarcomere.
Titin Filaments
The triangular bone made up of five fused vertebrae and forming the posterior section of the pelvis.
Sacrum
A fibrous tissue network enveloping, separating, or binding together muscles, organs, and other soft structures of the body.
Fascia
The layer of connective tissue enveloping bundles of muscle fibers.
Perimysium
Small, abnormal bony growths.
Osteophytes
The ability of a joint to move through a full range of motion.
Flexibility
The layer of connective tissue surrounding an entire muscle.
Epimysium
Relating to, or involving the muscles and the skeleton.
Musculoskeletal
The fibrous protein constituent of bone, cartilage, tendon, and other connective tissue.
Collagen
The achievable distance between the flexed position and the extended position of a joint that can be measured.
Range of Motion (ROM)
A segment into which a fibril of striated muscle is divided.
Sarcomeres
A specialized sensory end organ that responds to mechanical stimuli such as tension, pressure, or displacement.
Mechanoreceptors
___________ or joint laxity means a joint has an abnormal range of motion that compromises the joint’s integrity due to reduced stability.
Hypermobility
Technique used to correct fascia deformation and restriction using the application of rolling or static pressure on the tissue.
Myofascial release
Caused by stimulating the GTO via an increase of tension, creating an inhibitory effect on the muscle spindles.
Autogenic inhibition
Chronic autoimmune disease causing inflammation and deformity in the joints
Rheumatoid arthritis
The degenerative loss of skeletal muscle mass and strength with age.
Sarcopenia
Inflammation of the bursa.
Bursitis
Inflammation of the fascia.
Fasciitis
A disturbance of uric acid metabolism, usually occurring in males and often characterized by painful inflammation of the joints, typically in the feet and hands.
Gout
A stretching technique that uses a combination of passive stretching and isometrics in which a muscle is passively stretched and then contracted to obtain an increased ROM in the joint.
Proprioceptive neuromuscular facilitation (PNF)
A form of flexibility training, utilizing controlled movement performed through a full range of motion.
Dynamic flexibility
__________ describes what causes the hamstring muscles to relax during quadriceps contraction.
a. Autogenic inhibition
b. Myofascial release
c. Reciprocal innervation
d. Hypermobility
C. Reciprocal innervation
Which activity would best serve to dynamically stretch the hip flexor?
a. Squat
b. Lunge
c. Sit-up
d. Deadlift
B. Lunge
Active-assisted stretching, proprioceptive neuromuscular facilitation, and active isolation all fall under the category of ________ flexibility.
a. Dynamic
b. static
c. ballistic
d. None of the above
b. static
________ innervates the proprioceptors preventing muscle relaxation during the activity.
a. Ballistic stretching
b. Autogenic inhibition
c. Reciprocal innervation
d. PNF
a. ballistic stretching
This type of flexibility is advantageous because it allows the body to gain flexibility from movements that can be employed before or during an exercise program.
a. ballistic stretching
b. static stretching
c. dynamic stretching
d. PNF
c. dynamic stretching
