Practice Exam Flashcards
What is a limiting factor for how long anaerobic glycolysis can proceed?
Free hydrogen ions
Improved performance during a plyometric jump is dependent upon what?
Rapid amortization phase
How many minutes of vigorous exercise in hot, humid environments should children be restricted to (including frequent rest periods)?
30 minutes
Local muscles typically consist of which type of muscle fibers?
Type 1
What does the electron transport chain (ETC) do?
The ETC uses a hydrogen gradient to create ATP.
Scoliosis refers to deviations of the spine in which plane of motion?
Frontal Plane
Divides body into top + bottom
Transverse Plane
Divides body into front + back
Frontal Plane
Divides body into right + left
Sagittal Plane
What are the two primary actions of the muscle spindle?
Sense the change in muscle length and the speed of length change
What muscles does the tubing (shoulder) external rotation exercise primarily target?
Infraspinatus and teres minor
What best describes triple flexion when referring to frontside mechanics?
Ankle dorsiflexion, knee flexion, and hip flexion of the lead leg
What is excess postexercise oxygen consumption (EPOC)?
EPOC is the increase in aerobic metabolism above baseline that occurs for a period after exercise.
Define Lordosis
Lordosis is the natural curve of the lower back (lumbar) area of the spine. With an extreme curve, the lower spine will have a deep curve, causing the abdomen (stomach area) to stick out and causing the pelvis (hip areas) to curve back and up. Lower Crossed Syndrome.
Define Kyphosis
Kyphosis is an exaggerated, forward rounding of the upper back. Upper Crossed Syndrome.
For effective weight loss, how many calories should obese clients expend per exercise session?
200-300 kcal
How many Essential Amino Acids (EAAs) are there?
9
How many Nonessential Amino Acids are there?
11
What component of breathing improves blood flow back to the heart?
Inspiration with a decrease in intrathoracic pressure
Quadratus lumborum
Deepest back muscle
Which of the following modalities is most likely to allow for strength and/or power development in the transverse plane?
Medicine Balls
Which test provides the most personalized assessment of an individual’s true metabolic function?
VT1 Test
Define Isokinetic
A type of exercise that accommodates effort whereby the harder the individual pushes or pulls, the more resistance they feel, despite the movement speed remaining constant
Pronation of the foot describes what multiplanar movements?
Eversion, dorsiflexion, and ankle abduction
What are the recommended training variables for static stretching?
1 to 3 sets, hold each stretch for 30 seconds
For an individual training in stage 1, what training volume and frequency would qualify that person to progress to stage 2?
Ability to maintain zone 1 intensity for at least 30 minutes, 3 times per week
Using battle ropes is considered which sort of exercise?
Low-impact activity
How should the amortization phase of the stretch-shortening cycle be described?
The transition from eccentric loading to concentric unloading
The upper trapezius works with what muscle as a force couple to create upward rotation of the scapula?
Serratus anterior
What is the general recommended rest between SAQ reps for beginner clients?
15-60 seconds
Name an effect of the cardiovascular system that occurs during exercise
Increased Ventricular Filling
Which of the following would make a person better at oxidizing fat?
Having more mitochondria in their muscle
The ability of a test to produce consistent and repeatable results
Reliability
The ability to react and change body position with maximal force production, in all planes of motion, and from all body positions
Quickness
The human body’s ability to respond to the information received from the sensory nervous system.
Motor function
When glucose is broken down via glycolysis, what molecule is created that could also be oxidized under aerobic conditions?
Pyruvate
Starting at what percentage of bone density loss does the risk of hip fracture increase by 2.5 times?
10%
Triple Extension in Backside Mechanics
Knee Extension, Hip Extension, Ankle Plantar Flexion
The degree to which a test specifically measures what it is intended to measure
Validity
Transverse Abdominus
The deepest of the 6 abdominal muscles. Local muscle of the core. It extends between the ribs and the pelvis, wrapping around the trunk from front to back. (Drawing-in maneuver targets these muscles)
Which of the following benefits may occur as a result of exercises that comprise only eccentric muscle actions that are appropriately loaded?
Increased anabolic hormone stimulation
Type 1 Muscle Fibers
Slow twitch: Rich in capillaries, increased oxygen, smaller, numerous mitochondria, less force production, slow fatigue
Type 2 Muscle Fibers
Fast twitch: Less oxygen, larger, more force production, fast fatigue
1g protein is how many calories?
4 calories
1g carbs is how many calories?
4 calories
1g fat is how many calories?
9 calories
What are the fat soluble vitamins?
A, D, E, K
What are the water soluble vitamins (you pee out excess)?
C, B
What are the major minerals?
Calcium, Phosphorous, Magnesium, Sodium, Potassium, Chloride, Sulfur
Spine: Breakfast, Lunch, Dinner
7 cervical, 12 thoracic, 5 lumbar
4 movements in Sagittal Plane
Flexion, Extension, Dorsiflexion, Plantar Flexion (movement in front or back of body)
6 movements in Frontal Plane
Adduction, Abduction, Elevation, Depression, Inversion, Eversion (movement to right or left of body)
5 movements in Transverse Plane
Rotation, Pronation, Supination, Horizontal Abduction, Horizontal Adduction (Rotating Movements)
4 stages of blood flow through heart
- Right Atrium (no O)
- Right Ventricle (No O)
- Left Atrium (O)
- Left Ventricle (O to body)
What key term would best describe an overactive hip flexor complex decreasing neural drive to the hip extensor complex?
Altered reciprocal inhibition
Rectus abdominis
6pack muscles
Iliopsoas
Major flexor of hip joint
Latissimus dorsi
Broad flat muscle of mid to lower back
Rotatores
Deep Core Muscles: small short muscles between vertebrae
Which term specifically describes motor function of muscles in the lower extremity?
Neuromuscular function
What is adaptive thermogenesis?
Metabolic adaptations and changes in energy expenditure due to changes in energy intake
You are training a youth client. What is the best choice for number of SAQ drills per workout for this athlete?
4 to 8 drills per workout
What differentiates change of direction from agility?
Reaction to a signal
How heavy should the medicine ball be when performing the soccer throw exercise?
No more than 10% of body weight
Which of the following blood pressure values would be classified as normal according to the American Heart Association?
Systolic <120 and diastolic <80
What is the minimum weekly goal of energy expenditure from combined physical activity and exercise for obese clients?
1,200 kcal
Which term best describes when someone has mixed feelings about exercise and can see both the pros and cons of participating?
Ambivalence
What term is used to describe the 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
What causes initial improvements in strength when youths engage in a resistance training program?
Neural Adaptations
Which statement is an accurate reflection of exercise and physical activity as it relates to arthritis?
Cardiorespiratory training should begin at a low to moderate intensity (40 to 65% HRmax).
What is a kilocalorie (kcal)?
The amount of energy needed to raise 1 kilogram of water by 1 degree Celsius. It is also the same thing as 1 food calorie.
Which of the following is considered the gold standard measurement for cardiorespiratory fitness?
VO2Max
Which of the following is considered one of the Four Horsemen of Fitness?
Medicine Ball
Which of the following intensities best represents VT2 during the incremental test protocol?
When the individual responds with “no” when asked, “Can you speak competently?”
Before amino acids can be used to make ATP, what process do they have to go through?
Gluconeogenesis
Which of the following best defines the base of support of the body?
The area beneath a person that consists of all points of contact between the body and the support surface
Which muscle acts to increase intra-abdominal pressure?
Transverse Abdominus
What are the three movements performed during the ball combo I exercise?
Scaption, shoulder abduction, and cobra
The posterior oblique subsystem includes which of the following muscle groups?
Thoracolumbar fascia and contralateral gluteus maximus
What weekly progression rate in exercise volume is the maximum recommended for cardiorespiratory training?
10% per week
Which of the following waist-to-hip ratios (WHRs) places Amy (a female) in the high-risk category for cardiovascular disease?
WHR of 0.88
The pathway for hormones secreted by the endocrine system may be described by which of the following?
The gland secretes the hormone, which travels through the bloodstream to reach a target cell, where it binds to a receptor and influences a particular action.
What is the primary function of the global muscles of the core?
Force production during dynamic whole-body movements
Which of the following global muscles’ primary action is hip flexion?
Iliopsoas
The development of muscular endurance of the legs requires light weights and high repetitions when performing leg-related exercises. What is this an example of?
Mechanical Specificity
What are the end products of the electron transport chain?
ATP and Water
What are the two primary actions of the Golgi tendon organ?
Sense change in muscle-tendon tension and speed of tension change
Which of the following muscles is primarily targeted when performing a biceps curl exercise with the thumb up?
Brachioradialis
Which regions of the spine demonstrate kyphotic curves?
Thoracic and sacral
Which principle states that soft tissue will model along the lines of stress?
Davis’s law
What principle states that the upward buoyant force that is exerted on a body immersed in a fluid, whether fully or partially, is equal to the weight of the fluid that the body displaces?
Archimedes’ principle
How is VT1 identified when using the talk test during a cardio workout?
Continuous talking becomes challenging
What term is used to describe the concept of how the functioning of one body segment can impact other areas of the body?
Regional Interdependence
Which of the following is not a tracked component on an athlete’s macrocycle annual training plan?
Cardio Training
Core and balance exercises are a component of which part of an OPT workout?
Activation
Which exercise is a total-body power-focused movement?
Two arm push press
The processes by which plaque is formed in arteries leading to reduced blood flow
atherosclerosis
In most individuals, to what pressure is the blood pressure cuff inflated when measuring resting blood pressure?
The cuff is inflated to a value of 20 to 30 mm Hg above the point at which the pulse can no longer be felt at the wrist.
What term is defined as the generic modifiable factors that impact behavior?
Determinants
Which of the following is a ketone body?
Acetoacetic acid
What is the function of the neuromuscular junction?
The site where the nervous system and muscle fibers communicate
The standard Jackson and Pollock 3-Site protocol for women requires skinfold measurements at which of the following sites?
Suprailiac, thigh, and triceps
Strength-training machines provide training primarily in which planes of motion?
Frontal and sagittal
What muscles does the tubing (shoulder) internal rotation exercise primarily target?
Subscapularis
What is a client-centric coaching style that helps enhance their desire to change by resolving ambivalence?
Motivational Interviewing
