PrepU Q's Flashcards
Which energy system is predominantly utilized for a 100- meter sprint?
Creatine phosphate
The AHA/ACSM health / fitness facility Preparticipation screening questionnaire assessed health status by evaluating:
Cardiovascular risk factors
What is a common risk factor that is associated with exercise?
Injuries at the knee or foot
Anatomical position of the human body is when the body is…
Erect Feet together Upper limbs positioned at the side of the body Palms of the hands facing forward Thumbs facing away from the body Fingers extended
Best description of shoulder impingement?
Compression of the tendons in the subacromial space with shoulder joint motion
What should be avoided in hypertensive clients?
Isometric ( static) muscle contractions
What is associated with a higher risk of cardio metabolic disease?
Android obesity
What form discusses the risks and benefits of performing assessments and exercise?
Informed consent
A self guided screening questionnaire that focuses on symptoms of HEART DISEASE and MUSCULOSKELETAL PROBLEMS needing evaluation before beginning any exercise program is:
Physical Activity Readiness Questionnaire
PAR-Q+
What is a symptom suggestive of pulmonary disease?
Shortness of breath after quickly crossing the street in a residential area
What is a positive risk factor?
Regular exposure to tobacco smoke
The 3 primary systems of the body that are activated and affected by stress include the CARDIOVASCULAR, ENDOCRINE , and:
Immune system
Clients who learn to become intrinsically motivated to exercise do so for what reason?
They feel better when they do so
In active listening, repeating what was heard back to the speaker ensures:
The message was interpreted accurately
A client that hangs an exercise adherence calendar in a prominent spot is demonstrating:
Stimulus control
Sending a reminder of a training session via email to your client may help with:
Avoiding relapse
What will increase the likelihood that a new client will continue working with the EP-C?
Designing a program that is productive and enjoyable
What is an example of appraisal support?
A spouse who praises your client on the progress that has been made
A distinct advantage of using free weights versus machines is that they:
Promote kinesthetic awareness
Some of the most important work of the EP-C is establishing RAPPORT, CREATING A COMFORTABLE ENVIRONMENT, and:
Inspiring client motivation
What is an accurate statement regarding risk classification?
Recommended reflects the notion that a medical examination, exercise test , and physician supervision is recommended in the preparticipation health screening process
You observe an exaggerated outward curve of the thoracic spine. This postural deviation is known as:
Kyphosis
What best describes the scapular or scaption plane?
30 degrees anterior to the frontal plane
Movement toward the midline in the transverse plane describes what term?
Horizontal adduction
A certified exercise physiologist may begin immediately training what type of client?
A 42 year old female client who has lumbar lordosis
Explanation: this client is not at any risk threshold for age or health condition. Thus training,ay begin immediately without medical clearance
Your new client is ready to start training next week. You provide her with a service introduction packet which must include, at minimum, what forms?
1) Health/ medical history evaluation
2) Medical clearance form
3) Informed consent
These forms must be completed prior to training
What is the recommended facility policy and procedure regarding an automated external defibrillator ( AED)?
Rehearse the use of the AED regularly
What is a benefit of acclimatization of exercise to a cold environment?
Maintenance of hand and foot temperature
After assessing blood pressure in both arms, you notice the reading is much higher in one arm. You should:
Use the higher pressure
Explanation: the higher pressure should be used when there is consistent interarm difference
To minimize error in assessing blood pressure, the client must :
Refrain from smoking cigarettes or ingesting caffeine for at least 30 min preceding the measurement
To maximize safety and effectiveness in exercise programming, facility managers should:
Ensure that members receive a formal and comprehensive orientation
The pain the occurs in muscles with inadequate blood supply because they are stressed by exercise is referred to as:
Intermittent claudication
Explanation: usually results from atherosclerosis
A characteristic sign of heart failure or bilateral chronic venous insufficiency is:
Bilateral ankle edema
Explanation: most evident at night
What is a critical aspect of proper risk management?
Documentation
Explanation: EP-C should maintain accurate records of a clients responses to
1) testing and training
2) changes in reported health status
3) and how these are communicated to appropriate health care providers
The exercise impact of the use of digitalis by clients with congestive heart failure is:
Increased exercise capacity
Explanation: typically increases capacity in the CHF ( congestive heart failure) patient
The relationship between physical activity and risk of developing cardiovascular disease can be best described as:
A dose response relationship
Explanation: as greater levels of PA were associated with reduced risks of developing CVD
One of the most Important components of physical activity behavior change in social cognitive theory is :
Self efficacy
The science that applies the study of forces to living organisms is:
Biomechanics
Certified exercise physiologists gear workouts to address client concerns. Education is an important component in order to:
Make sessions more meaningful for clients
Explanation: most clients have a specific area of concern
Clients will have an understanding of their risk factors based on what theory of behavior change?
Health belief model
What is a component of a well stated goal that will help ensure program satisfaction?
Time bound (t)
Explanation: use the smart goal approach for effective goal setting
Smart Measurable Attainable Realistic Time bound
Progressive muscle relaxation involves tensing and relaxing key muscle groups in order to:
Reduce muscle tension and anxiety
ACSM risk classification defines moderate exercise as:
40% to less than 60% Vo2R
What theory of behavior change places a great emphasis on the clients thoughts and feelings?
Social cognitive theory
Explanation: clients who believe they can perform a prescribed exercise program, meet goals, or overcome challenges have higher levels of self efficacy and outcome expectations
Your new youth client, age 11, doesn’t meet the required minimum level of cardiovascular exercise. The best way to proceed is:
Gradually increase activity intensity and duration until minimum levels are achieved
The ability to achieve stability through change is referred to as:
Allostasis
In stress management research, the acronym GAS refers to:
General adaptation syndrome
Explanation: was coined to describe the stereotypical response pattern of stress
Providing a client physical, adjustment during a stretch supports what learning mode?
Kinesthetic
Explanation: kinesthetic learners are most successful when engaged with movement and physical experience
Public relations ,as opposed to advertising , communicates information to potential customers;
At a more emotional level
What is an example of a SMART goal?
Walk the dog twice a day, for at least 15 mins, for 2 weeks
One of the ways therapeutic massage aids in stress management is by:
Slowing secretion of stress hormones
What is an example of an appropriate cue for correcting a client on exercise technique?
“ well done. Now check your knee alignment.”
Explanation: phrase all cues positively
What is a normal response to acute bout of cardio respiratory exercise?
Increase in systolic pressure
What is the maximum number of consecutive rest days between exercise sessions for diabetic clients?
2
Explanation: acsm recommends 3-7 days per week of exercise of aerobic activity for diabetics because of the relatively brief exercise induced Improvements in insulin action
Good advice to your clients about diet while traveling is to:
Pack your own nutrient dense foods for the trip
Proper hydration during exercise ensures:
Improved cardiac output
Explanation: optimal hydration also includes improvement in cardiac stoke volume as well
Based on the USDA 2010 Dietary Guidlines for Americans, Myplate recommends how much of your plate should be fruits and veg at each meal?
Half
Consider the following program:
Perform a total of 6 exercises, 1 from each of the following areas: hips & legs, chest,back, shoulders, low back, abdominals
1-2 sets
8-12 reps
2-3 times per week
What level client is best suited for this program?
Beginner
Explanation: given the lower overall volume is ideal for a beginner
What does the 1RM bench press assess?
Strength of the muscles involved in arm extension
Explanation: best weightlifting test for predicting total dynamic strength is the 1RM bench press
What is the recommend repetition range for a healthy older adult?
10-15
Explanation: allows for strength gains without putting 2 much load on the body
What is the primary advantage of the increase in blood volume that results from chronic aerobic exercise?
Enhanced oxygen delivery to working muscles
Your client has been performing cardiovascular exercise for 30 to 60 min, 3 times per week. During your 3 month assessment you would expect her submaximal heart rate to:
Decrease by 10% (overtime )
What is the most commonly used over the counter drug for individuals with cardiovascular disease?
Aspirin
Explanation: does not pose any concerns for exercise prescription
Healthy weight loss of 1 to 2lbs per week is the appropriate weight loss recommendation for clients. This would equate to a daily calorie reduction of:
500- 1000 calories
Chronic stress impacts the cardiovascular system and has been associated with enlarged hearts and:
Hypertension
Explanation: unresolved chronic stress profoundly affects the heart, blood vessels and blood composition
In the self determination theory of behavior change intrinsic motivation refers to
Inherent willingness to engage in physical activity
It is important To use theories and models for physical activity because
They help provide understanding of health behavior adoption and maintenance
What cardio respiratory variable requires the most attention during the early stages of an exercise program
Intensity
Explanation: because intensity can make for a positive or negative exercise experience , as well as an effective or ineffective training session, it must be appropriately based on the person’s assessments and fitness levels
Exercise prescription para meters for clients with osteoporosis include which respective recommendations for frequency, intensity, and duration?
3 to 5 days, 40 to 59% VO2Max, for 30 to 60 minutes
Child athletes tend to be at greater risk of developing serious heat illness because
Young athletes have fewer sweat glands and produce less sweat per gland
Your client notices that he is able to perform several resistance exercises with more weight and a few more repetitions after the first two weeks of training. Which of the following best explains these training effects?
Neural adaptations
Explanation: part of the strength gain resulting from strength training is attributed to changes in the nervous system. This is especially true during the early stages of strength training
What principle can help reduce the risk of over training?
Periodization
Explanation: It is a phasic manipulation of the training variables volume, intensity, frequency, and rest intervals as a means of optimizing desired physiological outcomes while concurrently reducing the incidence of over training
The most common way to assess the perception of chronic stress level is by use of the
Perceived stress scale ( it is the 10 item questionnaire)
The 2007 update to an ACSM/CDC recommendation for activity focused on the frequency recommendation; instead of “most, preferably all, days of the week,” The update was changed to
Five days each week
What is the most influential source of self efficacy
?
Past performance experience
A client is exercising once a week and slowly increases to twice a week over the course of a month. This is consistent with which theory of behavior change?
Small change model
Explanation: promotes positive behavior changes and maintenance
Your client is having difficulty performing a strength exercise after you have demonstrated and provided verbal cues. You decide to demonstrate what he is doing and then contrast with the proper technique. He immediately perform the exercise correctly. Based on this, you should focus on teaching the client exercise primarily through
Visual cues
Explanation: very effective for clients who are having difficulty with proper positioning
What is true regarding obesity?
Obesity is associated with several comorbidities
Explanation: Comorbidities include …
Insulin resistance
Decreased growth hormone
Increased cholesterol synthesis & excretion
Increased incidence of all cause mortality
What is the mechanism of injury that leads to coronary artery disease?
The formation of plaque in the elastic and smooth lining of the arteries
The serving of cheese you are consuming has 9 g of protein. How many calories from protein is this?
36 kcal ( 9*4=36)
Explanation: protein provides 4 kcal per gram
According to the _______, clients will be more likely to change if they have a positive attitude about change, feel it’s enjoyable and controllable, and recognize the value of change.
Theory of planned behavior
focuses on the idea that intentions to make behavior change leads to change
During a standing calf raise, the knee should be
Slightly flexed
Explanation: the correct biomechanical technique for a standing calf raise is placing the hips + knees + ankles in line with the line of force + slightly flexed knees throughout the exercise
One of the roles of protein is maintains fluid balance between the blood and surrounding tissues. During exercise this
Helps maintain blood volume and sweat rates
What is a chronic benefit of regular cardiovascular exercise?
Increased exercise threshold for the onset of disease signs and symptoms
The intensity of work is represented by
RPE
Amount of force is represented by
Resistance
Displacement is represented by the
ROM
Proper breathing technique during strength exercises include an ______ during the concentric contraction , and ______ during the eccentric phase
Exhale; inhale
Proper breathing technique for concentric contractions
Exhale when performing
Proper breathing technique for the eccentric phases
Inhale during phases of exercises
What is a potential consequence for an ACSM Credentialed Professional whose conduct goes against the principles set forth in the code of ethics?
Loss of certification or registry status
Background checks are typically conducted by fitness facilities to verify which of the following?
Employment history
When giving a client advice the EPC risks liability for acting outside his scope of practice if
The advice could be interpreted as unauthorized practice of a licensed professional and results in client injury
In the contextual intelligence leadership model, the ______ convinces others to see different points of view by managing conflict and creating win win situations
Consensus builder
Physical symptoms of stress include muscle spasms, ulcers and
Migraines
A key area of education hat the EPC should focus on with clients is
Proper breathing technique
Explanation: important for client education for safety reasons
Helping clients set realistic goals is a good practice for the EPC because
It promotes exercise adherence
Explanation: the SCOPE of practice for the EPC includes
1) helping clients set realistic goals
2) modify goals as needed
3) provide adherence to the program
Sending a reminder of a training session via an email to your client may help with
Avoiding relapse
What has the most Impact to help a client transition from one stage of change to the next?
Self efficacy
What physiologic change occurs in response to high altitude exposure and a lower partial pressure of oxygen
Production of additional red blood cells
During exercise in a cold environment the body will limit heat loss primarily through
Shivering
What must be handled in accordance with guidelines of the U.S. Occupational Safety And Health Adminstration ( OSHA)?
Bodily fluids
Dyspnea that occurs at rest in a recumbent position and is relieved upon sitting upright or standing is called
Orthopnea
The degree to which any reasonable or prudent EPC would follow the same actions in a given set of circumstances is considered
Standard of care
What are the products that make up the Fick equation?
Stroke volume
Heart rate
A-VO2 differences
When oxygen is not available in the mitochondria of the cell, ____ is converted to _______ .
Pyruvate
Lactic acid
Explanation: gradually builds up in muscle cells and the blood
The right and left atria act to provide support to their respective ventricles by
Serving as a reservoir of blood that eventually moves into the VENTRICLES
For individuals younger than 30 years of age, the most common causes of sudden cardiac death are
Congenital and hereditary abnormalities
Kyphosis is defined as
Convexity of the spinal curve that is posterior
Explanation: defines the Normal kyphotic curve
While supine, your client performs range of motion on the shoulder joint. She displays tightness in the infraspinatus and teres minor. You were lead to this conclusion because the client was
Unable to externally rotate the shoulder joint 60 degrees
Explanation: Normal range is 70-90 degrees
What limits heat loss for an individual in a cold environment
Greater subcutaneous fat
A direct result of increased sweat rates during exercise in a hot environment is
A decrease in stroke volume
Once a blood pressure cuff is inflated, pressure should be released at a rate equal to
2-5mm Hg per second ( slowly)
What would offer the EPC ideal protection against a claim of negligence?
General liability and professional liability insurance
During an outdoor training session on a warm day, your client begins to exhibit a weak rapid pulse, thirst, General weakness, reduced rate of sweating and headache. He is most likely experiencing
Heat exhaustion
Explanation: warning signs are also headache and nausea. Client must rest in a cool place until nausea passes, drink fluids to rehydrate and lying down may help relieve headaches
A 29 year old male has a bench press weight ratio of 1.48. What rep range would you start him with
8-12
Explanation: a score of 1.48 is excellent so the rep range should be 8-12
A 66 year old female client has a very tight gastrocnemius muscles? To increase her flexibility what is the recommended foot position and stretch duration?
Dorsiflexed for 60 sec
How can increased sweat rates during exercise in a hot environment increase the risk for dehydration
By reducing plasma volume
Resistance training in cardiac patients improves
Muscle strength and endurance while decreasing the cardiovascular demands of a given task
One of the main reasons skipping meals negatively impacts body fat levels is
Changes in blood sugar levels impact insulin production, increasing fat stores
What is the most appropriate for a novice athletes starting plyometric training
Jumps in place
The function of the right ventricle is to
Pump deoxygenated blood To the lungs for oxygen loading and carbon dioxide unloading
What is a sign or symptom of cardiovascular disease
Pain or discomfort in the neck, jaw, or arms while standing
What best describes the mechanism for the cause of sudden cardiac death
Plaque build up that dislodges from an artery and causes a blood clot
What fasting blood glucose levels are indicative of prediabetes
124 mg/dL
Explanation: Prediabetes is defined as fasting blood glucose that is between 100 and126 mg/dL
An immediate referral to a physician is indicated with a client exhibits signs or symptoms of what
Syncope during mild exertion
In the systemic circulation the arteries and arterioles carry _____ blood
Oxygenated
In the pulmonary circulation the arteries and arterioles carry _____ blood
Deoxygenated
For any equipment used with clients the EPC should learn about equipment safety inspections, maintenance and record keeping policies as well as
How to report equipment issues and request repairs
And apparently healthy 57 year old email client signs up to start training at your fitness facility. She has experience with exercise and has just moved into the area. Per the American Heart Association ( AHA) risk stratification you should
Have her sign all the required forms and begin training
The most immediate source of ATP is
The creatine phosphate system
Which of the following Joints favor mobility over stability
Glenohumeral
Ischemia is caused by
A lack of oxygen
A heart murmur that is clinically significant may be indicative of
Valvular heart disease
What is the correct transition of blood flow throughout the vasculature
Arteries Arterioles Capillaries Venules Veins
What guidelines are Indicated for pregnant women who have been medically cleared for exercise
Exercise at moderate intensity for at least 150 minutes weekly
What is an example of stimulus control
Preparing a gym bag workout clothes the night before
What strategy will help a client best understand joint positioning and how the muscles should feel when learning a new strength exercise
Playing both verbal instructions and demonstrations immediately
An example of Informational support
Sending an email to your client concerning strategies to keep active while at work and traveling
The thumb is classified as a _____ joint
Saddle ( or sellar joint)
What is considered a hinge joint
Elbow
What should be avoided in hypertensive clients
Isometric muscle contractions
Explanation: Clients with hypertension should primarily engage in aerobic endurance activities. They should avoid activities that emphasize isometric muscle actions as they may result in hypertensive responses
The ______ is responsible for collecting blood from the lungs and pumping it to the body
Left atrium and left ventricle
A sedentary lifestyle is defined as not participating in at least
30 min of moderate intensity activity,
at least 3 days per week ,
For at least 3 months
What profile is considered a risk factor with respect to obesity
Waist of 36 inches for females
Explanation: the defining criteria for obesity risk is waist birth of 35 inches or greater for females
What is the most powerful method of marketing to potential clients?
Word of mouth
What is a common characteristic of both primary and secondary hypertension?
Increased peripheral resistance
Explanation: caused by chronic vasoconstriction , narrowing of the peripheral arterioles or vascular plaque build up
What federal agency best addresses feudal requirements for hiring staff
Department of labor
During a workout you notice that a client displays a sudden lack of coordination and balance and when asked reports trouble seeing. What is the most likely cause of these symptoms?
Stroke
Explanation: warning signs include ... sudden confusion, Trouble speaking or understanding, Trouble seeing in one or two eyes , Trouble walking, Dizziness, Loss of balance or coordination
Which organization has ACSM published stands regarding client screening, staffing, emergency policies, equipment and procedures?
The American Heart Association
The negative risk factor for cardiovascular disease is
High density lipoprotein cholesterol ( HDL)- good cholesterol
When comparing strength between two individuals you should
Assess strength by comparing relative strength
What muscle is considered a primary mover for a lat pulldown exercise
Teres major
Explanation: also known as the little lat
What exercise would be best suited for an advanced athlete
Clean and jerk
The majority of people are _____ learners
Visual
Seeking client feedback demonstrates which of the following to the client
You are attentive to the clients needs and well-being
What best describes a VO2 plateau that occurs during submaximal exercise where energy production is equal to energy requirements?
Steady state
What commonly refers to the physiologic state where exercise has stopped but VO2 levels remain elevated
Excess post exercise oxygen consumption
Running takes place in predominantly which planes of movement
Sagittal
Following the initial client contact, what are the next steps after the client has completed and returned all forms to you
Review paperwork and clarify goals
Which blood vessel is the location of gas and nutrient exchange
Capillary
Why is produced when carbohydrates are broken down during anaerobic glycolysis
Pyruvate
Porten individual to induce adaptations and obtain further benefits of exercise, which of the following principles must be incorporated
Progressive overload
Certified exercise physiologist should always confirm with clients that the risk classification and health information are accurate and up to date before
Beginning exercise training
During the initial client contact process, you find that your potential client would rather work with a trainer of another gender. You should
Referred a client to another certified exercise physiologist who would be more compatible
Which of the following activities requires anaerobic glycolysis as an energy source
200 m sprint
Explanation: equals medium duration intense exercise , like 200 or 400 m sprint events or any exercise of an intensity that cannot be continued for more than 90 sec
One benefit of initiating an exercise program for type two diabetics is
Improved insulin sensitivity
Which of the following refers to oxygen consumption in relative terms
53 ml * kg * min
Oxygen consumption refers to the rate at which oxygen is consumed by the body. It can be expressed by 2 terms, which are
1) absolute (L/min)
2) relative ( mL / kg / min)
What activity would be contraindicated for someone with cardiovascular disease
Racquet sports
An individual perform strength training for the chest and triceps on Monday, legs on Tuesday, back and biceps on Wednesday, and trunk on Thursday. This is known as
Split routine training
Explanation: can resistance train up to 4x a week but they train each muscle group only 2 times per week
The different categories or types of stress include distress and
Eustress
What is required of the EPC MANAGER to mange risk in the fitness facility?
Create and maintain a safe work environment
When exercising at a higher altitude, what must an unacclimatized individual modify in order to maintain the same relative intensity of exercise
Reduce the absolute intensity of exercise
Myocardial ischemia is defined as
An imbalance between myocardial oxygen demand and supply
Type 1 diabetes is characterized by what?
Absolute deficiency in blood insulin release
Which law of motion states that an object at rest will stay at rest and an object in motion stays in motion
Law of inertia
Preparticipation health screening during initial client consultation help the EPC to maximize _______ and minimize _________
Benefit ,
Risk
What is the order of periodization cycles from longest to shortest in duration
Macrocycle ,
Mesocycle,
Micro cycle
Explanation: these are the specific training cycles divided up over the year
What is an example of appraisal support
A spouse who praises your client on the progress that has been made
The different methods of copying with stress include the two broad categories of problem focused copying and
Emotion focused copying
While a manager will use precedent, policy, or procedure to handle conflict, a leader will use
Interpersonal skills
When giving a client advice , the EPC risks liability for acting outside his scope of practice if
The advice could be interpreted as unauthorized practice of a licensed professional , and results in client injury
Heart rate drift or cardiovascular drift occurs when
Heart rate increases due to a decrease in stroke volume
One benefit of initiating an exercise program for type 2 diabetes is
Improved insulin sensitivity
What activity would contraindicated for someone with cardiovascular disease
Racquet sports
The most commonly reported knee injury involves damage to the
Anterior cruciate ligament ( ACL)
During the CONCENTRIC PHASE of extension at the knee joint , the _______ works as an agonist and the _______ work as the antagonist
Quadriceps ( agonist),
Hamstrings ( antagonist)
Scoliosis is defined as
Lateral deviation of the spine
A female client who is 63 inches, weighs 68 kg and has a BMI of 26.6 walks on a treadmill at 3.5 mph at a 5% grade for 30 minutes. What is her total caloric expenditure for that exercise session?
217 kcal
Agonist muscles are
The muscle that is contracting
Explanation: one way to remember which muscle is the agonist it’s the one that I’m “agony” when you are doing the movement as it is the one that is doing all the work
Antagonist muscles are
The muscles that relax or lengthen
Name some examples of antagonistic muscle pairs
1) a bicep curl - joint elbow
- agonist ( contracted): biceps muscle
- antagonist ( relaxed): triceps muscle
2) a tuck jump - joint knee
- agonist: hamstrings
- antagonist: quadriceps
3) a golf swing or breaststroke arms - joint shoulder
- agonist: latissimus dorsi
- antagonist: deltoid
Define synergistic muscles
Perform or help perform the same set of joint motion as the agonists
Muscles that assists another muscle to accomplish a movement
Other muscles that work together with the prime mover to produce a common action
Explanation:
Sometimes referred to as neutralizers cause they help cancel out or neutralize extra motion from the agonists to make sure that the force generated works within the desired plane of motion
Examples of synergistic muscles
1) a push-up uses the chest + triceps + shoulder
2) a pull-up uses biceps + back muscles
They work together to achieve this movement / exercise
