Personal Trainer Flashcards
What is another term for the body orientation known as inferior
Caudal
What is a more commonly used term for cranial orientation
Superior
What risk factors does mr. Garcia have Age: 50 Resting HR: 78bpm Weigh: 198 Height: 70"pounds Resting BP: 162/94 Body fat: 30% Blood cholesterol: 240 mg/dl, Glucose: 98 mg/dl HDL cholesterol: 34 mg/dl, triglycerides: 180 mg/dl
Hypertension
High cholesterol
Smoking
Age
What is the minimum duration of a moderate intensity intermittent bout of aerobic activity to promote and maintain health
10 minutes
What risk stratification would require physician supervision during exercise testing
Moderate risk, maximal testing
What is the recommended rage of essential body fat necessary for normal physiological function
3-5% males
8-12% females
Which exercise works best in isolating the soleus muscle
Seated heel raises with flexed knees
What is the purpose of the Borg Scale of Perceived Exertion
To estimate the level of fatigue during exercise
In order to lose 1.5 pounds per week with diet alone, one would have to reduce his or her daily caloric intake by ________ kilocalories
750
What is the correct hand placement when spotting the supine dumbbell fly
Close to the wrists of your client without touching them
Your client recently confided in you that she is getting divorced. She admits to you that her exercise routine has suffered as a result of increased stress. What action is most appropriate for you to take?
Recommend she see a mental health professional who can help her manage the increased stress.
Which type of learner would benefit from a written handout
Visual
What factors should be taken into account when determining appropriate exercise test modes
Age
Health history
Current physical activity level
As the percentage of 1rm resistance increases:
The number of reputations until fatigue decreases
A client at your fitness center who has just completed a vigorous bout of exercise complains of fatigue, lightheadedness, and shakiness. What do you administer after calling for medical assistance
Orange juice
What motivational strategy is used to help an individual change negative statements into positive statements
Cognitive restructuring
Joe consumes half the adult recommended dietary allowance for carbohydrate as noted on the nutrition facts panel for persons consuming 2500 calories per day. Approximately how many carbs does joe have remaining today?
188
Which describes a valsava maneuver performed during a free weight biceps curl
Expiration of pressure against a closed glottis
An appropriate exercise movement to develop the wrist flexor is the ________
Wrist curl
Which vitamins are classified as fat soluble
A
D
E
K
What are the minimal body fat percentages that place individuals at an increased risk of disease
Male 23%
Female 33%
A 35 year old client has a goal of completing a sprint distance triathlon. The CPT prescribes an exercise regimens of swimming 2 days per week, running 3 days per week, and bicycling 2 days per week. What training principle is being used?
Specificity
As the intensity of dynamic exercise increases, which acts responses occur?
Heart rate and systolic blood pressure increase
Diastolic pressure remains unchanged
Current US physical activity guidelines recommends that every adult should accumulate a minimum of ________ minutes of moderate intensity physical activity per week
150
A client’s workout plan shows scheduled increases and decreases in exercise volume. What training concept is being demonstrated
Periodizaton
What physical fitness component is primarily emphasized when incorporating explosive Olympic style lifts into a resistance training program
Muscular power
What are the FITT factors
Frequency
Intensity
Time
Type
Which statement is true regarding exercise for the prepubescent child
Children are less tolerant of heat because of a higher threshold for sweating
What is the predominant factor causing an increase in strength during the initial weeks of training
Improvements in neuromuscular adaptation
What is the training phase that is designed to establish an initial base of conditioning to increase tolerance for more intense training
Preparatory
During the eccentric phase, what is the primary muscle group involved in standing trunk flexion
Erector spinae
What does the sit and reach test assess
Trunk flexion
Which concept best describes the effects of prolonged bed rest
Detraining
What method of resistance training has the greatest potential for improving cardiorespiratory endurance
Circuit training
Which may decrease as a result of chronic aerobic training
Plasma triglyceride levels
What is an action of the hamstring muscle
Hip extension
Which joint has the greatest range of motion and involves the greatest number of movements
Shoulder
Which muscle is a major agonist for hip abduction
Sartorius
What cardiovascular adaptations occur as a result of chronic aerobic in a previously sedentary individual
Resting heart rate and resting blood pressure are reduced
Downhill running is characterized by eccentric activation of the ________
Quadriceps
Which is the most important exercise to include in an overall training plan for an apparently healthy automobile mechanic who performs daily overhead movements
Shoulder press
When attempting to elicit “change talk” during motivational interviewing, the personal trainer should ________ of the client
Make observations
Express feelings
Identify needs
Make requests
Which business model can be described as a formal business entity subject to laws, regulations, and the demands of stock holders
Corporation
One example of high cost/high impact marketing technique is ________
A television commercial depicting the facility and its employees
Adenosine triphosphate production via glycolysis during maximal effort exercise of 10-30 seconds results in the formation of what by-product
Lactic acid
According to the self determination theory, a personal trainer would be most effective in helping a new client engage in an exercise refining by ________
Encouraging him or her to chose a favorite model of exercise in a supportive group environment that meets regularly
If the facility’s ________ is not a in place, a potential for litigation could occur
Emergency policy
You learn that your client does not enjoy exercising and only maintains their exercise program to please their significant other. This client is ________ motivated
Extrinsically
Claims relating to personal trainers violating their scope of practice occur most frequently in which area
Supplement recommendations
A CPT is overheard discussing body composition information about a specific high profile client with his friends. Which law concerning the safety and security of private records has the CPT violated
HIPAA
Which component should be the primary focus of the mission statement for a personal training business
Business ideals
This law grants immunity to those persons who in good faith try to protect, serve, and tend to others who are injured but does not apply to the fitness professionals while serving on the job
Good Samaritan law
What behavior change technique involves expressing empathy, developing discrepancy, rolling with resistance, and supporting self efficacy?
Motivational interview
The release of cortisol that results form repeated stressful events can lead to an increase in the accumulation of ________ and subsequently the release of free fatty acids into the blood stream
Abdominal fat
What strategy is least likely to increase adherence in a new client
Keep exercising intensity high to expedite improvements
Determining an organizations guiding principles and goals is one element of ________
Strategic planning
What is the smaller contractile unit of a muscle cell
Sarcomere
Failure to conduct thorough pre-participation screenings with members puts the personal trainer at increased risk of being sued for
Negligence
Procuring general liability insurance and ________ provides legal protection for a personal trainer who has been accused of negligence
Professional liability insurance
A fitness professional who shares identifiable health information about a client with someone who is outside the realm of patient care is in violation of which federal standard?
Health insurance portability and accountability (hipaa)
Which would not be found on a quarterly profit and loss statement
Fixed assets like land or building
Which is a limiting factor when using the most mass index to determine obesity and disease risk
Over estimates individuals with above average muscle mass
In what plane does the lower leg move during the seated knee extension
Sagittal
Where does ambivalence fall in the stages of change
Contemplation
What is defined as the ability to move a joint through its normal rom
Flexibility
If you are palpating the anterior surface of the lateral side of the distal forearm, what pulse are you checking
Radial
One of your corporate wellness clients is normally consistent in attending appointments. Lately he has been missing sessions, what strategy would not be the most appropriate way to demonstrate social support to encourage him
Contact his company human resource department with an attendance report
What tends to cause the symptoms of soreness that occur 24-48 hours after a single bout of intensive exercise
Muscle fiber damage
You are demonstrating how to stretch to your client. Which statement about technique is correct
Increase range of stretch during exhalation
Individuals who have recently had a hip replacement surgery are usually instructed to avoid which lotion of the hip
Internal rotation
Which person would most likely experience intrinsic motivation
Alexis, who has been swimming for 6 months, three times a week to increase her cardiovascular endurance
The stroke volume of a client who has a cardiac output of 5 liters per minute and a heart rate of 70 bpm is approximately
70ml
What behavioral strategy are you employing when you plan an outdoor program for your client during his upcoming three week vacation
Relapse prevention
A dietary protein is considered “complete” when it ________
Contains all essential amino acids
Which is not true regarding a properly administered informed content?
It releases the facility and personnel from liability
General guidelines for increasing flexibility of the hamstring muscles include ________
Warm up
Exhale during the stretch and maintain neutral position of the spine
In comparison to type 1 muscle fibers, type 2 ________
Are recruited at a higher percentage of maximal force
Age: 59, sedentary female with BMI 33 kg/m2, Ex-smoker, no history of heart disease, blood pressure 135/85, total cholesterol 180 mg/dl, HDL level of 30 mg/dl
Wants to improve fitness
If this client wanted to initiate a regular moderate intensity exercise routine, what is recommended by ACSM prior to participating in exercise
Neither a medical examination nor sub-maximal exercise testing is necessary
Which has been substantiated in scientific literature as a supplement that may be helpful for decreasing the duration of the common cold but has shown to interact with drugs taken for anxiety and high serum cholesterol
Echinacea
What is the correct sequence of events when starting the process for exercise prescription for a new client
Obtain medical history Have the client perform a risk factor assessment Administer fitness tests Interpret data Prescribe exercise
