PRACTICE EXAM Flashcards
1
Q
Agility plus which if the following concepts are separate but related concepts that both fit underneath the umbrella of agility training?
A.) strength B.) power C.) Change of direction D.) Speed
A
C.) change of direction
2
Q
What is the name for projections protruding from the bone to which tendons and ligaments attach?
A.) depressions B.) processes C.) sulcus D.) bone spurs
A
B.) processes
3
Q
How much fluid is recommended for rehydration after an intense training session?
A
1.25 times the amount of body weight lost during activity
4
Q
Horizontal addiction is most common during what type of movement? A.) hip hinge B.) pulling C.) Pushing D.) Squatting
A
C. Pushing
5
Q
Which muscle is overactive leading to the low back arching during OHSA?
A.) hip flexor complex B.) gluteus max c.) hamstrings complex d.) gluteus mes
A
A.) hip flexor complex
6
Q
Which ADL would be most likely to involve the hip hinge?
A.) moving grocery cart b.) raking leaves c.) getting in and out of car d.) cleaning
A
D.) cleaning
7
Q
Benefit that can occur as a result of exercise that compromise only eccentric muscle actions that are appropriately loaded?
A) decreased catabolic hormone stimulation b.) decreased anabolic hormone stimulation c.) increase anabolic hormone stimulation d.) increased catabolic hormone stimulation
A
C. Increased anabolic hormone stimulation
8
Q
What is a proper regression if a client cannot perform the lunch exercise correctly?
A.) step ups b.) barbell clean c.) single leg squat d.) depth jump
A
A.) step ups
9
Q
What is the blood pressure measurement that occurs when the heart is at rest or between beats?
A
Diastolic bp
10
Q
Which division of the skeleton is made up of the arms, legs and pelvic girdle?
A.) peripheral b.) lateral c) appendicular d.) axial
A
Appendicular
11
Q
If someone were performing repeated sprints with each sprint lasting between 30-90 sec, which energy system would be contributing the most to ATP production during this activity? A.) atp-pc system b.) glycolysis c.) oxidative phosphorylation d.) electron transport chain
A
B.) glycolysis
12
Q
Improved performance during a plyometric jump is dependent upon what? A.) rapid amortization phase b.) absent stretch reflex c.) Release of stored everything during concentric phase d.) prolonged amortization phase
A
A.) rapid amortization phase
13
Q
What stage of change is someone in if the have been exercising but for less than 6 month? A.) maintenance b.) contemplation c.) pre-contemplation d.) action
A
D. Action
14
Q
Which muscle group/complex is a prime mover for squatting motions?
A.) sartorius b.) hamstrings c.) adductor complex d.) quadriceps
A
D. Quads
15
Q
The center of gravity moves in which direction when the knees and hips are equally flexed bilaterally?
A.) superiorly b.) inferiorly c.) medically d.) laterally
A
B inferiorly
16
Q
What surrounds the skeletal muscles and connects them to other surrounding muscles? A.) connective tissues b.) tendons c.) fascia d.) muscle spindles
A
C.) fascia
17
Q
Compared to nongeme iron, heme iron is absorbed how? A.) more efficiently b.) not at all c.) equally d.) less efficiently
A
A.) more efficiently
18
Q
The number of sidewalks available in a community is an example of which of the following? A.) manufactured environment b.) assembled environment c.) construction environment d.) built environment
A
D.) built environment
19
Q
Asking a client to close their eyes during balance exercise would challenge which system? A.) visual system b.) somatosenory system c.) vestibular system d.) auditory system
A
A. Visual system
20
Q
Which muscle functions as part of the global muscular system?
A.) erector spinae b.) transverse abdominis c.) internal oblique d.) multifidus
A
A.) erector spinae
21
Q
Potential benefit to omega-3 fatty acids?
A.) increased energy b.) improved thyroid function c.) anti inflammatory properties d.) pro inflammatory properties
A
C.) anti inflammatory properties
22
Q
Davis’s law describes what type of changes within the cumulative injury cycle?
A
Adhesions May begin to form structural changes in the soft tissue
23
Q
Approximate midpoint of the body
A
Center of gravity of the body
24
Q
The amount of blood in The ventricle before contraction
A
End diastolic volume
25
Which substrate provides nearly all the energy for activity at and above vt2?
Glucose
26
If someone engages in a short intense burst of activity lasting less than 30 seconds, which energy system will contribute the most atp production?
ATP pc system
27
Which regions of the spine demonstrate kyphotic curves?
Thoracic and sacral
28
Components of ATP
Adenine, ribose and three phosphate groups
29
Which exercise primarily targets the transverse abdominis? A.) bracing b.) medicine ball throw c.) drawing in maneuver d.) back squat
C.) drawing in maneuver
30
Into which category would a resting BP core of 128/79 mmHg fall? A.) stage 1 hypertension b.) elevated.) c.) normal d.) Steve 2 hypertension
B.) elevated
31
Which behavior change technique where clients list potential barriers and make plans to over come them? A.) implementation intentions b.) coping responses c.) self monitory d.) resisting social pressure
B.) coping responses
32
Observable movement of the limbs? A.) kinesiology b.) arthrokinematics c.) osteokinematics d.) biomechanics
C.) osteokinematics
33
Common physical characteristics of those with emphysema
Frequently underweight and May exhibits hypertrophied neck muscles
34
Which of the following is a component of quickness training? A.) assessment of visual stimuli b.) speed c.) acceleration d.) stride Rate
A. Assessment of visual stimuli
35
Which muscle would be considered overactive, leading the excessive forward trunk lean during the OHSA? A.) glute medius b.) glute max c) hamstring complex d.) hip flexors
D.) hip flexors
36
Local muscle if the core
Transverse abdominis
37
Most exercises and motions of the body regularly occur in which plane?
Sagital
38
Twi signs of mucked being overstretched?
Prolonged joint or muscle pain lasting more than24 hours and swelling in the muscle
39
When sequencing physiological assessments, which of the following would produce a better result if measured immediately after exercise rather than before exercise? A.) flexibility b.) body composition c.) BP D.) resting HR
A. Flexibility
40
In an integrated training program. What would the last portion of the training session involve as the main exercise/ movement component? A.) balance training b.) cardio respiratory training c.) core training d.) resistance training
D.) resistance training
41
What would lead to an increase in cardiac output during exercise? A.) increased end-systolic volume b.) decreased HR c.) decreased strike volume d.) increased HR
D.) increased HR
42
A motor neuron and the muscle fibers it innervates is known as
Motor unit
43
Recommended frequency for resistance training in older adults
3-5 days/week
44
Repetition range in the stabilization endurance phase of the OPT model
12-20 reps
45
Force that generates rotation
Torque
46
A trainers response to a sexual harassment issue should be
Comply with all local, state, federal or provincial law
47
ProMotion that pulls a potential client toward a purchase by making them aware of the service
Pull promotion
48
How is active flexibility used in the OPT model?
Phases 2,3 and 4 to improve soft tissue extensibility and neuromuscular efficiency
49
What is the rockport test designed to assess?
A clients cardiovascular fitness level
50
Training system used with clients with cardiovascular disease?
Peripheral heart action system
51
How many core exercises should be included in each phase 3 training session? A.) 1-3 b.) 0-4
B.) 0-4
52
Cognitive behavioral approach can help an individual during strenuous exercise
A.) social support b.) disassociation
B.) disassociation
53
Why should training duration be limited to 60-90 min?
Longer training sessions increase risk of upper respiratory infections
54
What point of view should a CPT observe a single leg squat?
From the front
55
CPTs have about how long to make a good first impression
20 sec
56
Training adaptation expected with high volume training? A.) increased metabolic rate b.) increased motor unit recruitment
A.) increased metabolic rate
57
Recommended intensity for resistance training for older adults a.) 40-80% of 1 RM b.) 30-65% of 1 RM
A.) 40-80% of 1 RM
58
What type of pelvic tilt does an individual with lower crossed syndrome have? A) posterior pelvic tilt b.) anterior pelvic tilt
B.) anterior pelvic tilt
59
After exerting for over 90 min, what fuel source is an individual most likely to run out of? A.) acetyl-coa b.) glycogen
B.) glycogen
60
What type of fatty acids are omega 3?
Polyunsaturated fatty acids
61
Short burst of movement that involve a change of direction, speed or cadence
Agility
62
Postural distorsión involving foot probation, knee addiction and internal rotation
Pronation distortion syndrome
63
In order for a muscle to increase in strength, what must happen to the motor unit within the muscle?
More motor units must be recruited
64
Fat percentage recommended for female athletes?
12-22%
65
During measuring ski folds, which site measures horizontally? A.) biceps b.) iliac crest
B.) iliac crest
66
Resistance exercises used in phase 5
A.) 85-100% intensity superset with 30-45% 1RM power b.) 70-80% intensity supersets for 3-5 sets w 6-10 reps
A.) 85-100% intensity superset with 30-45% 1RM power
67
4 sites for skinfold measurements
Biceps triceps subscapular iliac crest
68
Training frequency for new, unconditioned clients
2 days/week
69
Body’s most usable form of energy
ATP
70
Not a common site for a circumference measurment? A.) calf b.) forearm
B.) forearm
71
Describes an isometric muscle action a.) constant muscle tension b.) constant muscle length
B.) constant muscle length
72
Main characteristic of motor (efferent) neurons
Stimulate muscle contraction and creat movement
73
What is the corresponding HR for an intensity scored as 14 on the original Borg 6-20 scale of exertion? A.) 120 bpm b.) 140 bpm
B.) 140 bpm
74
What muscle functions in a feed forward mechanism in anticipation of limb movements? A.) multifidus b.) rectus abdominis c.) erector apiñarme d.) glute max
A.) multifidus
75
Which type of muscle fiber has a large number of capillaries ? A.) type III B.) type IIa c.) type IIx d.) type I
D.) type I
76
Which of the following is considered an open chain exercise? A.) bench press b.) bare bell squat c.) push up d.) pull up
Bench press
77
A process by which the human body continually strive to maintain a relatively stable equilibrium
Homeostasis
78
Which of the following is the functional unit of a muscle cell?? A.) sarcomere b.) myosin c.) actin d.) endomysium
A.) sarcomere
79
Altered movement patterns
Relative flexibility
80
What % of Americans older than the age of 20 years are either overweight or obese?
.72
81
Which heart chamber gathers deoxygenated blood returning to the heart from the superior and inferior vena caca veins? A.) right atrium b.) right ventricle c.) left atrium d.) left ventricle
A.) right atrium
82
The TRX rip trainer would most likely be utilized for which type of movement? A.) flexión & extensión b.) rotation c.) abduction & addiction d.) inversion and eversión
B.) rotation
83
Which subsystem is responsible for providing both frontal plane mobility and stabilization of the LPHC?
Lateral subsystem
84
What are the two basic types of disease?
Chronic and acute
85
According to the iceberg effect which of the following training adaptations are considered surface level? A.) endurance b.) mobility c.) proper movement d.) stability
A.) endurance
86
Which of the following is a primary goal of the strength endurance phase of the OPT model?
Enhance stabilization endurance and prime mover strength
87
What is a sufficient recovery time that is generally needed between plyometric exercises during a workout?
60-120 sec
88
Primary action of multifidus
Stabilize and extend the spine
89
If someone went out for a 5 mile job w a friend, which energy system would provide most ATP ?
Oxidative phosphorylation
90
Kettle bells were first used
As a unit of measurement on market and farming scales
91
Two contraindications for self myofascial techniques
Cancer and bleeding disorders
92
Periodization that uses changes in volume and intensity on a daily or weekly basis?
Undulating
93
Vitamin k supplements should be avoided by those taking which med? A.) insulin b.) painkillers c.) anticoagulants d.) inhalers
C.) anticoagulants
94
What type of muscle action would expend the highest amount of energy at a fixed resistance level over a comparable duration?
Concentric
95
How far down should a client squat during the barbell squat exercise?
As far as can be controlled without compensating
96
Which of the following is a ketone body? A.) acetoacetic acid b.) lactic acid c.) glycogen d.) pyruvate
A.) acetoacetic acid
97
What is the honey type of the clavicle, ulna and radius?
Long
98
Before amino acids can be used to make ATP, what process do they go through?
Glucogenesis
99
Which synergist would assist the upper body pectoral muscles to enhance chest stabilization, strength, or power?
Triceps brachii
100
Most valid measurement of aerobic fitness
VO2max
101
Strength training machines provide training in which planes?
Frontal & sagital
102
Pronation of the foot describes what multiplanar movements? A.) eversión dorisflexion and ankle adduction b.) eversión dorislexion and ankle abduction
B.) eversión dorisflexion and ankle abduction
103
In what training zone would you be exercising at a vigorous to very hard intensity where talking is limited to infrequent short phrases? A.) zone 2 b.) zone 3 c.) zone 1 d.) zone 4
B.) zone 3
104
A client who has been training consistently for over a year has indicated that he wants to find more efficient ways to exercise at home. Which social support does he need
Informational
105
What parameter of muscular development training would be most associated with this style of training? A.) strength and stabilization b.) strength and volume c.) growth and volume d.) growth stabilization
C.) growth and volume
106
Posterior oblique subsystem includes which muscle groups?
Thoracolumbar fascia and contralateral gluteus Maximus
107
A client is doing a push up w 4-3-2-1 tempo. How many seconds is the eccentric muscle action performed?
4
108
Motor fiction of muscles in lower extremity
Neuromuscular function
109
Vertical ski fold taken 1 inch lateral to umbilicus (belly button) describes what skin fold location
Abdominal skin cold location
110
Force couples accurately linked to the movement created by combined actions
Internal and external obliques functioning to create trunk rotation
111
What does plyometric training help increase?
Motor unit recruitment
112
Neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindle
Autogenic inhibition
113
Improving this using balance training would most likely decrease risk of injury
Injury resistance
114
Which of the following is considered one of the the four horsemen of fitness? A.) kettlebell b.) medicine ball c.) sandbag d.) vipr
B.) medicine ball
115
130 to 139 mm Hg systolic 80 to 89 mm Hg diastolic
Stage 1 hypertension
116
Training power for 2 days before moving on to 2 days of strength training is an Example of what kind of periodization
Undulating
117
Which source of social support has been shown to be particularly important for older adults
Family
118
Premise that increased ventricular filling improves contractile force of the heart as a result of greater stretch of cardiac fibers
Frank starling law of the heart
119
What muscles does the tubing (shoulder) external rotation exercise primarily target?
Infraspinatus and teres minor
120
What component of breathing improves blood flow back to the heart?
Inspiration with decrease in intrathoracic pressure
121
Diagonal fold taken half the distance between the anterior axillary line and the nipple describes what kind of skin fold location
Chest skinfold location for men
122
Which exercise targets the local muscles of the core? A.) medball soccer throw b.) side plank c.) cable rotation d.) floor crunch
B.) side plank
123
End products of electron chain transport?
ATP and water
124
Which phase doesn’t reflect the traditional components of cardio respiratory training? A.) cool down b.) warm up c.) interval d.) conditioning
C. Interval
125
Reps for stabilization and muscular endurance
12-20
126
Sets for stabilization and muscular endurance
1-3
127
Intensity for stabilization and muscular endurance
50-70% of 1RM
128
Reps for muscular hypertrophy
6-12
129
Sets for muscular hypertrophy
3-6
130
Intensity of muscular hypertrophy
75-85% of 1RM
131
Reps for maximal strength
1-5
132
Sets for maximal strength
4-6
133
Intensity for maximal strength
85-100% of 1RM
134
Reps for power
1-10
135
Sets for power
3-6
136
Intensity for power
10% of body weight (medball) and 30-45% (weights)
137
rest for muscular endurance
30-60 sec between reps
138
Rest for hypertrophy
0-180 seconds
139
Rest for maximal strength
3-5 min
140
Rest for power
3-5 min
141
How are nonessential amino acids broken down?
They are synthesized by the body if overall nutrition intake is adequate
142
What is stroke volume
Amount of blood pumped out of the heart with each contraction
143
Protein structures important for muscular contractions by providing a binding site?
Troponin
144
What group of hormones are released by the brain during exercise to help reduce pain?
Endorphins
145
Contraction or the erector spinal and hip flexor muscles created what motion of the pelvis in the sagital plane?
Anterior pelvic tilt
146
Primary adaptation of strength endurance training phase? A.) postural alignment b.) muscular endurance c.) maximal muscular strength d.) mobility and flexibility
B.) muscular endurance
147
Why are proper frontside mechanics in sprinting important?
Aligns the lead leg to optimally apply force into the ground to help propel body forward
148
Hamstring complex compensating for weakened hip extensors, which cannot produce force, effectively, the d an example of what? A.) altered length tension relationship b.) synergistic dominance c.) reciprocal inhibition d. Altered reciprocal inhibition
B.) synergistic dominance
149
Muscle that increases infra abdominal pressure
Transverse abdominis
150
Regulated various metabolic process, including energy metabolism
Micronutrients
151
Higher than normal energy expenditure during the recover period after exercise
Excess post exercise oxygen consumption
152
Chronicle lung disease often have shortness of breath
Dyspnea
153
Which of the following is not a skill related concept that would enhance core training? A.) quickness b.) agility c.) balance d.) coordination
A.) quickness
154
What are catechilamines responsible for?
Increasing lipólisis
155
What is NEAT
Energy expenditure through daily activities outside of structured exercises such as walking, chores and walking up stairs. Doesn’t include eating sleeping
156
What is cardiac output?
Volume of blood pumped by the heart per min
157
what is acidosis in the muscle?
Decrease in pH, which can lead to feelings of fatigue
158
Posture of the spine is primarily controlled by which muscles of the core?
Local muscles
159
Resistance training system most appropriate for hypertension clients?
Peripheral heart action
160
Primary role of vitamin b
Macronutrient metabolism
161
What does eccentric phase of plyometric movement accomplish
Deceleration
162
Client seeking weight loss. Reps most appropriate for SAQ drills
3-5 reps
163
Process by which plaque is formed in arteries leading to reduced blood flow
Atherosclerosis
164
Normal physiologic process of aging that results in arteries that are less elastic and pliable
Arteriosclerosis
165
Individuals in this stage may sporadically engage in physical activity but without any form, structure or consistency.
Preparation
166
Recommended amount of time to reassess a client
A month
167
When a muscle is held during a stretch for a prolonged period, the GTO is activated, which results in muscle relaxing. What is this action
Autogenic inhibition
168
Which is not a component that needs to be considered when planning a vt1 test? A.) talk test b.) exercise modality c.) environmental temp d.) duration of each stage
C.) environmental temp
169
Core balance exercises are a component of which part of an opt workout? A.) activation b.) skill development c.) clients choice d.) resistance training
A.) activation
170
Effects of cardiovascular system occurs during exercise? A.) decreased venous return b.) venous pooling c.) increased ventricular filling d.) decreased ventricular filing
C.) increased ventricular filling
171
Joints most associated with human movement
Synovial
172
What does FITTE-VP STAND FOR
Frequency, intensity, type, time, enjoyment, volume, progression
173
How does the stretch shortening cycle improve concentric force production?
Builds up elastic energy during the eccentric phase, preloading the muscles
174
Phase of OPT model aims to increase growth of muscles to maximal levels?
Muscular development
175
How is vt1 identified when using the talk test during a cardio workout?
Continuous talking becomes challenging
176
Mechanism responsible for increasing rate of heart conduction
Activation of sympathetic NS
177
Receptors involved with this sense are specifically responsible for determining foot position while standing on unstable surface
Somatosensation
178
What is osteoporosis
Disease which density and quality of bone tissue is reduced, causing bones to become weak and fragile
179
Neurological signal from the muscle spindle that causes a muscle to contract to prevent excess lengthening
Stretch reflex
180
This impairment changes force couple relationships, produces synergistic dominance and lead to the development of faulty movement patterns, poor bodily control and joint dysfunction
Altered reciprocal inhibition
181
Occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist
Altered reciprocal inhibition
182
When a muscles resting length is too short or too long, reducing the amount of force it can produce
Altered length tensión relationship
183
<120/<80
Normal bp
184
120-129/<80
Elevated
185
130-139/80-89
Stage 1 hypertension
186
140/90
Stage 2 hypertension
187
180/120
Hypertensive crisis
188
Transition from eccentric loading to concentric loading during stretch-shortening cycle
Amortization
189
The ______ the amortization phase is, the ______ effective and powerful
A.) longer; more b.) shorter; more c.) longer; less d.) shorter; less
B.) Shorter; more
190
Nerve meet synapse in spinal cord, signal sent to stretched muscle
Amortization
