Personal Training Exam Flashcards
Force gradation allows humans to regulate or control their body movements. True or false?
True
Muscle ______________ refers to the sequential activation of muscle groups.
Synergy
The beep test used to measure VO2 is recommended primarily for:
Athletes
A 23-year-old client exercising at light intensity has a target heart rate of:
69-106 BPM
A squat is an example of what kind of strength-related curve?
Ascending
Which of the following is one of the early warning signs of overtraining?
Health Signs
Training Signs
Body signs
What part of the muscle is stimulated to cause movement?
Motor units
What part of the muscle is stimulated to cause movement?
Motor units
Which of the following exercise modes allows buoyancy to reduce the potential for musculoskeletal injury
Water Exercise
ATP/CP
8-10 seconds
Glycogen-lactic Acid System
1.3-1.6 minutes
Aerobic Respiration
Unlimited Time
To be classified as hypertensive, the systolic blood pressure must equal or exceed ___ mm Hg and the diastolic pressure must equal or exceed __ mm Hg
140; 90
Which of the following medications is designed to increase urine production and, by doing so, remove excess water from the body?
Diuretics
What type of muscle tissue is the most abundant in the body?
Skeletal
What term represents an imaginary horizontal plane passing through the midsection of the body and dividing it into upper and lower portions
Transverse
What are the 3 cardinal planes of the body?
Frontal, Sagittal, and Transverse
Divides the body into right and left halves
Sagittal
Divides the body into front and back halves
Frontal
A complex carbohydrate that is not digestible by the body and passes straight through the digestive system?
Fiber
a decrease in bone mass and density, producing porosity and fragility
Osteoporosis
During contraction of skeletal muscle, the force generated by the whole muscle is a function of
The number of my-fibers within the muscle that are twitching and the rate at which the twitches occur
Heart rate can be measured by counting the number of pulses in a specified time period at one of several locations, including the radial and carotid arteries. What is a special precaution when taking the carotid pulse?
If the heart rate is taken at the carotid artery, do not press too hard, or a reflex slowing of the heart may occur and cause dizziness
Personal trainers and fitness facilities can improve customer service by improving:
Rapport, Empathy, Assessment, and Development
Which of the following risk factors for the development of coronary artery disease has the greatest likelihood of being influenced of regular exercise
Hypertension
Which of the following components of the exercise prescription work inversely with each other?
Intensity and Duration
Failure of a health/fitness instructor to perform in a generally acceptable standard is called
Negligence
The ACSM recommendation for intensity, duration, and frequency of cardiorespiratory exercise for apparently healthy individuals includes
Intensity of 60% to 90% maximal heart rate, duration of 20 to 60 minutes and frequency of 3 to 5 days a week
A method of strength and power training that involves an eccentric loading of muscles and tendons followed immediately by an explosive concentric contraction is called
Plyometrics
For higher intensity activities_______.
The risk of orthopedic and cardiovascular complications are increased
For individuals undertaking non-medically supervised weight loss initiatives to reduce energy intake, the ACSM recommends weight loss of approximately
1 to 2 pounds a week
A resistance training program that starts with light weights and high repetitions for the first set and then gradually moves to heavier weights and fewer receptions for each successive set, would be an example of which of the following training style?
Pyramids
Eccentric muscle action
occurs when a force applied to the muscle exceeds the momentary force produced by the muscle itself
Isometric muscle action
contractions in which there is no change in the length of the muscle
Concentric muscle action
a type of muscle activation that causes tension on your muscle as it shortens
How long should a sit-up test last?
1 minute
Volume and intensity are increased and decreased, but not in a traditional way in:
Undulating periodization
Which of the following resistance training modalities is rarely used?
Static resistance devices
What kind of stretching technique generally has a high risk of injury?
Dynamic
A 36-year-old male client who is exercising in the power stage of his interval training should have a heart rate between:
159-166 BPM
What is the resting metabolic rate of a male client who weighs 200 pounds?
2000
A document ensuring that the client understands they are voluntarily participating in the activities set forth by the trainer is known as:
Informed consent
A document ensuring that the client understands they are voluntarily participating in the activities set forth by the trainer is known as:
Informed consent
What are the three muscle types in the body?
Smooth, skeletal, and cardiac
Which proprioceptors are responsible for the body’s sense of equilibrium or balance?
Neck and inner ear proprioceptors
Stroke volume and heart rate combined is a good measure of:
Cardiac output
Olive oil is a:
Mono-unsaturated fat
The forearm flexion that occurs when throwing a ball is an example of what?
Eccentric muscle action
A 26-year old client has a maximum heart rate of:
194
A 30-year-old female client wants to lose 10 pounds before her sister’s wedding in 6 weeks. What is the most appropriate course of action?
Explain to the client that it is unsafe to lose that much weight that quickly
Self myofascial release (SMFR) is a technique designed to:
Remove knots from muscles
Sole proprietorship and independent contract are basically the same thing with a different name. True or false?
False
What are the parts of the study of biomechanics
Physics, Biology, and Mathematics
Kinematics
the study of human motion
What are three of the biomechanical processes that occur during a warm-up exercise?
Increased blood flow to active muscles, increased body temperature, and cardiorespiratory changes
What are the three groups of proprioceptors?
1) Ligament, joint, and skin proprioceptors,
2) Neck and inner ear proprioceptors
3) Muscle proprioceptors
What forces influence your movement as you walk from one end of the room to another?
a) Gravity
b) Friction
c) Tension
d) All of the above
d) all of the above
What is the opposite of motion pronation?
Supination
What are the three planes of motion that intersect in the body?
The sagittal plane, frontal plane, and transverse plane
How is muscle strenth typically measured?
The manual muscle test (MMT)
What system of the body plays a role in proprioception?
Nervous system
What are the components of the cardiovascular system?
Heart, blood, and blood vessels
What are the three functions of the nervous system?
1) To gather information about our inner and external surroundings
2) to process and interpret the information
3) to respond to these stimuli
The sensory neurons transmit nerve impulses to which structures?
The brain and spinal cord
One of the main purposes of exercise is to exert the cardiovascular and respiratory systems. True or False?
True
What are the three systems collectively referred to as the kinetic chain?
The muscular, articular, and neural systems
Is the oxidative system for producing aerobic energy or anaerobic energy
Aerobic energy
Which energy system is needed for running up a 100-yard hill as fast as possible?
ATP-CP system
What is the function of the ATP-CP system?
To provide energy for high-intensity short workouts
How do you measure maximal heart rate?
220- Age
If a client weighs 150 pounds, what is their RMR?
1500
To determine the total calorie requirement per day, add the ___ plus the ______ ________ plus the _____ ________
RMR, formal exercise, daily activity
To determine the lower range of your client’s calorie intake, multiply the LBW by…
16
