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Personal Training > Personal Training Exam > Flashcards

Personal Training Exam Flashcards

1
Q

Force gradation allows humans to regulate or control their body movements. True or false?

A

True

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2
Q

Muscle ______________ refers to the sequential activation of muscle groups.

A

Synergy

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3
Q

The beep test used to measure VO2 is recommended primarily for:

A

Athletes

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4
Q

A 23-year-old client exercising at light intensity has a target heart rate of:

A

69-106 BPM

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5
Q

A squat is an example of what kind of strength-related curve?

A

Ascending

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6
Q

Which of the following is one of the early warning signs of overtraining?

A

Health Signs
Training Signs
Body signs

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7
Q

What part of the muscle is stimulated to cause movement?

A

Motor units

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8
Q

What part of the muscle is stimulated to cause movement?

A

Motor units

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9
Q

Which of the following exercise modes allows buoyancy to reduce the potential for musculoskeletal injury

A

Water Exercise

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10
Q

ATP/CP

A

8-10 seconds

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11
Q

Glycogen-lactic Acid System

A

1.3-1.6 minutes

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12
Q

Aerobic Respiration

A

Unlimited Time

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13
Q

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

A

140; 90

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14
Q

Which of the following medications is designed to increase urine production and, by doing so, remove excess water from the body?

A

Diuretics

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15
Q

What type of muscle tissue is the most abundant in the body?

A

Skeletal

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16
Q

What term represents an imaginary horizontal plane passing through the midsection of the body and dividing it into upper and lower portions

A

Transverse

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17
Q

What are the 3 cardinal planes of the body?

A

Frontal, Sagittal, and Transverse

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18
Q

Divides the body into right and left halves

A

Sagittal

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19
Q

Divides the body into front and back halves

A

Frontal

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20
Q

A complex carbohydrate that is not digestible by the body and passes straight through the digestive system?

A

Fiber

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21
Q

a decrease in bone mass and density, producing porosity and fragility

A

Osteoporosis

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22
Q

During contraction of skeletal muscle, the force generated by the whole muscle is a function of

A

The number of my-fibers within the muscle that are twitching and the rate at which the twitches occur

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23
Q

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?

A

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

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24
Q

Personal trainers and fitness facilities can improve customer service by improving:

A

Rapport, Empathy, Assessment, and Development

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25
Q

Which of the following risk factors for the development of coronary artery disease has the greatest likelihood of being influenced of regular exercise

A

Hypertension

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26
Q

Which of the following components of the exercise prescription work inversely with each other?

A

Intensity and Duration

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27
Q

Failure of a health/fitness instructor to perform in a generally acceptable standard is called

A

Negligence

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28
Q

The ACSM recommendation for intensity, duration, and frequency of cardiorespiratory exercise for apparently healthy individuals includes

A

Intensity of 60% to 90% maximal heart rate, duration of 20 to 60 minutes and frequency of 3 to 5 days a week

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29
Q

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

A

Plyometrics

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30
Q

For higher intensity activities_______.

A

The risk of orthopedic and cardiovascular complications are increased

31
Q

For individuals undertaking non-medically supervised weight loss initiatives to reduce energy intake, the ACSM recommends weight loss of approximately

A

1 to 2 pounds a week

32
Q

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?

A

Pyramids

33
Q

Eccentric muscle action

A

occurs when a force applied to the muscle exceeds the momentary force produced by the muscle itself

34
Q

Isometric muscle action

A

contractions in which there is no change in the length of the muscle

35
Q

Concentric muscle action

A

a type of muscle activation that causes tension on your muscle as it shortens

36
Q

How long should a sit-up test last?

A

1 minute

37
Q

Volume and intensity are increased and decreased, but not in a traditional way in:

A

Undulating periodization

38
Q

Which of the following resistance training modalities is rarely used?

A

Static resistance devices

39
Q

What kind of stretching technique generally has a high risk of injury?

A

Dynamic

40
Q

A 36-year-old male client who is exercising in the power stage of his interval training should have a heart rate between:

A

159-166 BPM

41
Q

What is the resting metabolic rate of a male client who weighs 200 pounds?

A

2000

42
Q

A document ensuring that the client understands they are voluntarily participating in the activities set forth by the trainer is known as:

A

Informed consent

43
Q

A document ensuring that the client understands they are voluntarily participating in the activities set forth by the trainer is known as:

A

Informed consent

44
Q

What are the three muscle types in the body?

A

Smooth, skeletal, and cardiac

45
Q

Which proprioceptors are responsible for the body’s sense of equilibrium or balance?

A

Neck and inner ear proprioceptors

46
Q

Stroke volume and heart rate combined is a good measure of:

A

Cardiac output

47
Q

Olive oil is a:

A

Mono-unsaturated fat

48
Q

The forearm flexion that occurs when throwing a ball is an example of what?

A

Eccentric muscle action

49
Q

A 26-year old client has a maximum heart rate of:

A

194

50
Q

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?

A

Explain to the client that it is unsafe to lose that much weight that quickly

51
Q

Self myofascial release (SMFR) is a technique designed to:

A

Remove knots from muscles

52
Q

Sole proprietorship and independent contract are basically the same thing with a different name. True or false?

A

False

53
Q

What are the parts of the study of biomechanics

A

Physics, Biology, and Mathematics

54
Q

Kinematics

A

the study of human motion

55
Q

What are three of the biomechanical processes that occur during a warm-up exercise?

A

Increased blood flow to active muscles, increased body temperature, and cardiorespiratory changes

56
Q

What are the three groups of proprioceptors?

A

1) Ligament, joint, and skin proprioceptors,
2) Neck and inner ear proprioceptors
3) Muscle proprioceptors

57
Q

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

A

d) all of the above

58
Q

What is the opposite of motion pronation?

A

Supination

59
Q

What are the three planes of motion that intersect in the body?

A

The sagittal plane, frontal plane, and transverse plane

60
Q

How is muscle strenth typically measured?

A

The manual muscle test (MMT)

61
Q

What system of the body plays a role in proprioception?

A

Nervous system

62
Q

What are the components of the cardiovascular system?

A

Heart, blood, and blood vessels

63
Q

What are the three functions of the nervous system?

A

1) To gather information about our inner and external surroundings
2) to process and interpret the information
3) to respond to these stimuli

64
Q

The sensory neurons transmit nerve impulses to which structures?

A

The brain and spinal cord

65
Q

One of the main purposes of exercise is to exert the cardiovascular and respiratory systems. True or False?

A

True

66
Q

What are the three systems collectively referred to as the kinetic chain?

A

The muscular, articular, and neural systems

67
Q

Is the oxidative system for producing aerobic energy or anaerobic energy

A

Aerobic energy

68
Q

Which energy system is needed for running up a 100-yard hill as fast as possible?

A

ATP-CP system

69
Q

What is the function of the ATP-CP system?

A

To provide energy for high-intensity short workouts

70
Q

How do you measure maximal heart rate?

A

220- Age

71
Q

If a client weighs 150 pounds, what is their RMR?

A

1500

72
Q

To determine the total calorie requirement per day, add the ___ plus the ______ ________ plus the _____ ________

A

RMR, formal exercise, daily activity

73
Q

To determine the lower range of your client’s calorie intake, multiply the LBW by…

A

16

Personal Training (10 decks)

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