Practice Quiz Flashcards
Which of the following is the correct recommendation for caffeine intake for performance enhancement?
3-6 mg/kg
Which term refers to an anatomical position on the opposite side of the body?
Contralateral
When an exercise is high intensity and lasts about 10 seconds, which of the following energy pathways is predominantly in use?
ATP-PC
Maintenance of which of the following is an integrated process requiring optimal muscular balance, joint dynamics, and neuromuscular efficiency using visual, vestibular, and proprioceptive inputs?
Postural equilibrium
Which of the following best defines muscle imbalance?
Alteration of muscle length surrounding a joint.
Which of the following is a small terminal branch of an artery, which ends in capillaries?
Arteriole
Which of the following refers to a straightening movement in which the relative angle between two adjacent segments increases?
Extension
What are responsible for sensing distortion in body tissues and are located in muscles, tendons, ligaments, and joint capsules?
Mechanoreceptors
A client has been performing cardiorespiratory exercise for four weeks. Which of the following physiologic adaptations should the personal trainer expect to observe in the client?
Improved ability of muscles to use oxygen
Which mechanoreceptor helps prevent muscles from stretching too far or too fast?
Muscle spindle
Which of the following is true of eccentric motion?
It is known as “a negative” in the health and fitness industry.
Which of the following characteristics distinguishes type II muscle fibers from type I muscle fibers?
Decreased oxygen delivery
Which term refers to the capability of soft tissues to be elongated or stretched?
Extensibility
For which of the following is building and repairing body tissues and structures a primary function?
Protein
Decreased levels of thyroid hormones tend to cause a decrease in which of the following?
Resting metabolic rate
What is the gastrocnemius responsible for eccentrically decelerating?
Dorsiflexion
Which of the following consists of a series of irregularly shaped bones divided into five different categories depending on where they are located in the backbone?
Vertebral column
What is the recommended daily intake for carbohydrates?
6-10 g/kg body weight
Which of the following refers to a position on or toward the front of the body?
Anterior
What term describes the number of heart beats per minute and the amount of blood pumped per beat?
Cardiac output
If a client’s knees move inward during an overhead squat assessment, which of the following muscles should be foam rolled?
Adductors
Which of the following assessments is the MOST appropriate to evaluate any shoulder complex compensations?
Pushing assessment, lateral view
Obesity, insulin resistance, and hypertension are all symptoms of which of the following?
Metabolic syndrome
Which of the following is a performance assessment test used to measure upper-extremity agility and stabilization?
Davies test
The Rockport walk test is used to determine which of the following?
Estimated oxygen consumption
Which of the following is considered a subjective assessment?
Lifestyle and medical history questionnaire
During the pushing assessment, the client’s shoulders elevate, what strengthening exercise is most appropriate?
Ball cobra
During a static postural assessment, a client displays an anterior pelvic tilt. Which muscle is likely to be shortened?
Hip flexor complex
Which of the following is part of the subjective information gathered in a fitness assessment?
Occupation
Which of the following assessments is commonly used in exercise physiology laboratories to measure body fat composition?
Hydrostatic weighing
During the overhead squat assessment, the client’s arms fall forward. Which of the following muscles are considered to be overactive?
Pectoralis minor
While performing the overhead squat assessment, the personal trainer observes a client demonstrating a low back arch movement dysfunction. Which of the following muscles is probably overactive?
Latissimus dorsi
Which of the following assessments would be most appropriate to determine an athlete’s maximal strength capabilities of the upper body pressing musculature?
Bench press 1RM test
Which of the following muscles is most likely overactive if a client’s head protrudes forward during the pushing assessment?
Levator scapulae
Which of the following would be most useful in determining shoulder complex compensations?
Pushing assessment, lateral view
During a static postural assessment, a personal trainer observes that a client has pronated feet, as well as adducted and internally rotated knees. Which muscles would he or she expect to be shortened?
Adductors
When should the three measurements for resting heart rate be taken for greatest accuracy?
At the same time each day upon waking
Which scenario demonstrates a personal trainer correctly assessing a first-time client?
Assess the client’s cardiorespiratory fitness after reviewing a current health-history questionnaire.
Which is the preferred pulse point to record a person’s heart rate?
Radial artery
What time of day is it best to teach clients to record their resting heart rate?
Upon waking in the morning
Which of the following is part of the objective information collected in a fitness assessment?
Physiological measurements
Which method of cardio should be avoided for a client who demonstrates low-back arching as a movement compensation?
Bicycles
What assessment should be avoided or modified if a client’s knees are falling in during a single-leg squat assessment?
Shark skill test
When starting with a brand new client who has never exercised, which resistance training system would be most appropriate?
Single-set
A client is currently training in the Hypertrophy Phase of the OPT model. Which phase of the flexibility continuum would be the most appropriate?
Active
A new client tells the personal trainer she is experiencing soreness following her first exercise session. Which stage of the general adaptation syndrome does this represent?
Alarm reaction
An advanced client who is interested in gaining high levels of muscle mass would benefit most from which of the following resistance-training systems?
Superset system
Which of the following refers to time taken to recuperate between sets or exercises?
Rest interval
When training for balance, exercises that involve dynamic eccentric and concentric movement of the balance leg through a full range of motion are categorized as which of the following?
Balance-strength
What is the recommended rest period for power adaptations during a training period?
3–5 minutes
Which of the following is within the recommended set range for a resistance training exercise when working in the Power Phase?
3
Performing all sets of an exercise before moving onto the next exercise is known as which of the following?
Horizontal loading
When performing a Phase 4 workout, how many repetitions per resistance training exercise should be performed?
1-5
Which of the following are the most fundamental components of designing a training program, determining the amount of stress placed on the body as well as which adaptations the body will incur?
Acute variables
During functional movement patterns, a client demonstrates excessive spinal motion. Which of the following core exercises should the trainer recognize as being most appropriate for this individual?
Two-leg floor bridge
Which of the following exercises is a plyometric-power exercise?
Proprioceptive plyometrics
Which of the following is an example of a strength exercise during resistance training workouts?
Bench press
During which of the following are optimal landing mechanics first established?
Plyometric-stabilization training
What is used to increase the extensibility of soft tissues through both autogenic inhibition and reciprocal inhibition?
Static stretching
A client receives a training plan that spans an entire year. Which of the following is the correct term for this type of plan?
Macrocycle
Which of the following exercises is considered a back-stabilization exercise?
Standing cable row
In which phase of the OPT model is it appropriate to superset a leg press with a single-leg squat?
Phase 2
What is the focus in stage II of cardiorespiratory training?
Increasing capacity needed for Strength-Level exercise
For which of the following are Stage I cardiorespiratory training programs designed?
To help improve cardiorespiratory fitness levels in apparently healthy sedentary clients
If a client demonstrates an excessive forward lean during the overhead squat assessment, which of the following muscles should be stretched during the client’s warm-up?
Hip flexor complex
A personal trainer has his client perform the following exercises in order: ball squat, curl to overhead press, ball dumbbell chest press, standing cable row, seated stability ball military press, step-up to balance, and then repeat the sequence. Which of the following resistance training systems does this exercise routine represent?
Vertical loading
When training in Phase 1: Stabilization Endurance, what is the main method of progression?
Increasing proprioception
A squat, curl, to two-arm press is an example of an exercise from which level in the OPT model?
Strength
Which of the following is a balance-strength exercise that requires an individual to step forward with toes pointing straight ahead and then pushing off of the front foot through heel onto the back leg and maintain balance on the back leg?
Lunge to balance
Dynamic stretching uses which of the following concepts to improve soft tissue extensibility?
Reciprocal inhibition
Which of the following is an important quality of a good night’s sleep?
Improved mood
Which balance-power exercise involves lifting one leg directly beside balance leg, hopping off the box and landing on ground on one leg; keeping toes pointing straight ahead and knees directly over the toes, and holding this position for 3 to 5 seconds?
Multiplanar single-leg box hop-down with stabilization
What is involved in the preparatory step for a multiplanar step-up, balance, curl to overhead press exercise?
Stand in front of a box with feet shoulder-width apart.
Which of the following training types involves little motion through the spine and pelvis?
Core-stabilization
When performed at an appropriate tempo, which of the following exercises would offer the best improvement of the power of a client’s pectoralis major?
Medicine ball rotation chest pass
What is the immediate progression of the two-arm ball squat, curl to press exercise?
Alternating-arm ball squat, curl to press
In which of the following cases should a static stretch be performed?
When overactive muscles have been identified
A client experiences difficulty in performing the prone iso-abs exercise. Which of the following should be suggested as an regression?
Quadruped arm and opposite leg raise
Which of the following has the objective of uniformly strengthening the deep and superficial muscles that stabilize, align, and move the trunk of the body?
Core training
For which of the following populations is the floor bridge exercise highly contraindicated?
Clients who are in the second or third trimester of pregnancy
On Monday, a client trains his chest, shoulders, and triceps. Thursday, he trains his back, biceps, and legs. This is an example of what type of resistance training system?
Split-routine system
What is the process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds?
Static stretching
What can be thrown, caught, and used to provide resistance for a variety of movements, in a variety of planes of motion, and at a variety of velocities?
Medicine balls
At what angle should the knees be when performing a ball crunch exercise?
90-degree
When working with a pregnant client which of the following assessments is most appropriate?
Single-leg squat
When training a client for speed, agility, and quickness, which of the following exercises would be most appropriate?
One-ins
Which of the following is appropriate when spotting during a bench press?
Determine the amount of repetitions before performing the set.
When performing the single-leg dumbbell scaption, what is the immediate regression?
Two legs
Resistance should be positioned to resist shoulder horizontal adduction during which of the following exercises?
Standing cable chest press
What is a multiplanar step-up to balance an example of?
Leg-stabilization exercise
Layla is in the third trimester of her pregnancy. What should be avoided when performing SMR with Layla?
Prone or supine positions
How should exercises be performed in order to develop higher levels of stability?
In a controlled and unstable environment at slower speeds
Which of the following involves the entire muscle action spectrum and contraction-velocity spectrum used during integrated, functional movements?
Plyometric-power training
In the context of the stages of change model, which of the following corresponds to a stage where people do not exercise but are thinking of becoming more active in the next six months?
Contemplation
The fitness professional asks the client, “Why do you want to lose weight?” This is an example of which of the following types of questions?
Open-ended
Which of the following is about having an attitude of genuine interest in seeking a clients perspective?
Active listening
Which of the following is involved in active listening?
Communicating understanding
Which of the following is the best example of a closed question?
How old are you?
Creating a list of motivating key words (e.g., fast, go, focus) to replace negative thoughts is an example of what?
Positive self-talk
What should a fitness professional avoid while communicating with a client?
Using negative communication
A client has worked out a few times during the past few months with a personal trainer. She wants to become regularly active but isn’t sure how this is accomplished. In which of the following sections of the stages of change model is the client?
Preparation
Jennifer is concerned about staying motivated in her fitness program. What will provide her emotional support to remain motivated?
Sympathizing with her having sore muscles after a workout.
What is the purpose of asking an open-ended question during a client’s initial session?
Build a collaborative relationship with a client.
Which of the following is true about clients who exercise in a group exercise setting?
They enjoy the social environment when working out.
According to the stages of change model, which of the following corresponds to a stage where people have formed a change in their behavior for at least six months?
Maintenance
In the context of the stages of change, which of the following describes stage 1?
People in this stage have no intention of changing.
Which of the following is a technique that expresses the purported meaning of what was just heard?
Reflecting
Which of the following statements refers to a SMART goal?
“I will reduce my body fat by 5% in 12 weeks by exercising 60 minutes five days per week and eating a 1,600-calorie per day diet.”
What is the product a personal trainer must ultimately deliver to a client?
The result that is trying to be achieved
What kind of business relies on members as its base revenue generator?
Commercial facilities
For which of the following careers is passing a licensure exam to practice required?
Registered dietician
All buying decisions are based on which of the following?
Emotion
When engaging in active listening, a personal trainer should do which of the following?
Provide feedback after the client has finished speaking.
What is a characteristic of independent fitness professionals?
They may be able to control their own schedule.
How long must a certified personal trainer maintain financial, contract, and tax records for?
4 years
Which of the following is a disadvantage of fitness professionals as independent contractors?
They are not employed by the club and therefore receive no benefits.
For how long should a certified personal trainer maintain accurate contract and appointment records ?
4 years
A client is looking for a simple way to make bodyweight exercises more proprioceptively challenging. Which of the following modalities would be most appropriate for this?
Suspension trainer
The first goal of a new fitness professional should be what?
Obtain a certification from a recognized and accredited organization
Casey is opening up his own personal training facility. What is one of the advantages he has?
He has the opportunity to appeal to a personalized clientele.
