Pretest Questions Flashcards
The Golgi tendon organ is an essential component of static stretching because it
prevents muscle from being placed under excessive tension.
The force-couple relationship that allows for the upward rotation of the scapula?
Upper trapezus and lower portions of the serratus anterior
Deoxygenated blood is pumped from the right ventricle to the lungs through which vessel?
Pulmonary arteries
Dynamic stretching improves soft tissue extensibility by using what?
Reciprocal inhibition
The oxidative system is primarily used when a client
jogs for 30 minutes
What would aid the primary respiratory muscles in breathing after a set of maximum effort sprints?
Scalenes
When an exercise is high intensity and lasts about 10 seconds, what is the energy pathway that is predominantly used?
ATP-PC
A client who is practicing repeated squat exercises in order to create permanent changes in her technique is exhibiting
motor learning
What stimulates muscle fibers to go through a series of steps that initiate muscle contractions?
Acetylcholine
What exercise uses a ball-and-socket joint as the primary mover?
Seated dumbbell lateral raise (shoulder)
The body’s ability to differentiate between walking on concrete and walking on sand is an example of what function of the nervous system?
Sensory
If a client exhibits increased force output of his hamstrings and adductor magnus to compensate for a weakened gluteus maximus during hip extension, this is an example of what?
Synergistic dominance
If a client squats with his feet excessively externally rotated, it is evidence of what?
Altered arthrokinematics
A functional unit of muscle
Sarcomere
A structure of skeletal muscle that contains a combination of glycogen, fats, minerals and oxygen-binding myoglobin
Sarcoplasm
A method to estimate the maximum heart rate of a client
Subtract the client’s age from 220.
After performing a 3-minute step test, it is determined that a client falls in the “Fair” category for cardiovascular fitness. What is the appropriate starting zone for the client?
Zone one
What muscle is probably underactive if a client’s support or standing leg falls inward during a single-leg squat assessment?
Gluteus medius
A trainer is working with a senior client. The trainer should be aware of what physiological characteristic?
Decreased lean body mass
A client’s head protrudes during a pulling assessment. What muscles should be stretched?
Sternocleidomastoid
What is the purpose of the Davies test assessment?
Assessing upper extremity agility and stabilzation
During the overhead squat assessment, the client’s arms fall forward. What muscles are considered to be overactive?
Pectoralis minor
The client’s feet turn out when performing the overhead squat assessment. What muscle is likely overactive?
Lateral gastrocnemius
Why is it crucial to have a client complete the PAR-Q?
It helps detect any possible cardiorespiratory dysfunction.
A personal trainer observes that a client leans forward excessively while performing an overhead squat. Based on this observation, the appropriate action is to
Static stretch the soleus, gastrocnemius, hip flexor complex and abdominal complex
What muscle is likely overactive if a client’s head protrudes forward during the pushing assessment?
Levator scapulae
In order to ensure accuracy while taking resting heart rate, it is best that all three tests be taken
at the same time each day
What assessment is commonly used in exercise physiology laboratories to measure body fat composition?
Hydrostatic weighing
During a standing pulling assessment, a client compensates by moving his head forward. Which of the following static stretches would be appropriate for this client?
Levator scapulae
What assessment would be most appropriate to determine an athlete’s maximal strength capabilities of the upper body pressing musculature?
Bench press 1RM test
What auditory cue would be considered appropriate for a trainer to use with a client performing a stability ball crunch?
Perform a chin tuck to take stress off your neck.
What technique introduces greater risk than benefit for a new senior client?
Arching quadriceps stretch
Proper spotting technique for a client using dumbbells is to
Spot at the client’s wrists
An obese client who has been diagnosed with peripheral arterial disease (PAD) should be advised to
Strive for 20 - 30 minutes of continuous aerobic exercise daily
An appropriate progression to a two-arm dumbbell chest press on a stability ball for a client training in a Phase 1 OPT program
Alternating-arm Dumbbell Chest Press on a stability ball.
For a client that is currently training in the Hypertrophy phase of the OPT Model, what phase of the flexibility continuum would be most appropriate?
Active
A client is placing pressure on his calf musculature using a foam roll. What stretching technique is the client using?
Self-myofascial release
A client indicates he is taking beta-blockers for hypertension. During Phase 1 of the OPT Model, the trainer should
Avoid prone positions
What form of stretching should be used to decrease muscle spindle activity of a tight muscle before and after physical activity?
Static Stretching
A personal trainer is working with a 65 year old client who is sedentary. What SAQ drills would be appropriate for this client?
Stand Up to figure 8
The back leg in the ending position of a cable rotation
Triple extension
What is the correct kinetic chain checkpoint for the single-leg squat?
Knee is in line with the second and third toe.
When spotting during a bench press, it is appropriate to
determine how many repetitions the client will perform before beginning the set.
The single-let squat touchdown is an example of
A dynamic stretch
What exercise is appropriate for targeting the local core stabilizers?
Prone Iso-abs (plank)
What phase of the OPT Model is advised for pregnant women in the first trimester?
Phase One
What resistance training system aims to distributed blood flow between the upper and lower extremities?
Peripheral heart action system
What does FITTE stand for?
Frequency, Intensity, Type, Time and Enjoyment
What is the recommended repetition tempo for a client performing a ball squat during Phase 1 of the OPT model?
4/2/1
A client has been performing cardiorespiratory exercise for four weeks. What physiologic adaptation should the personal trainer expect to observe in the client?
Increased oxidative capacity of muscle
What should the trainer advise for a pregnant client in her third trimester?
Discontinue exercises in the supine position
What is an appropriate warm-up for a client in Phase 1 of the OPT model?
Self-myofascial release and static stretching
A new client tells the personal trainer that she is experiencing soreness following her first exercise session. What does this represent?
Alarm reaction
What is the appropriate movement assessment for a senior client who is sedentary?
Pushing test
What recommendation is most appropriate for a client who desires to achieve lean body mass gain?
Eat at least four small meals per day
What diet advocates consuming less than 21% of total calories from carbohydrate sources?
Atkins
What is a source of soluble fiber?
Oatmeal
What percentage of caloric intake from fat is appropriate for an athlete?
22%
What is the appropriate amount of water that a man who is sedentary should consume on a daily basis?
3.0 L (13 cups)
Vitamin A is _________ soluble.
Fat soluble
What is the purpose of asking clients open ended questions?
So the client can provide more in-depth answers to invite discussion.
When a family member pressures a loved one to exercise, that person may respond by exercising less. This is known as
Behavior reactants
“I will reduce my body fat by 5% in 12 weeks by exercising 60 minutes fide days per week and eating 1600 per day calorie diet” is an example of
A SMART goal
“I will lose 15 pounds in eight weeks by jogging for 30 minutes five days per week with weekly weigh-ins to monitor my progress” is an example of
A SMART goal
“What is your fitness goal?” is an example of
An open-ended question
The NASM Code of Professional Conduct allows
training a client with coronary artery disease who has received medical clearance.
A certified personal trainer is working for two weeks on a cruise ship as a guest instructor. According to the Code of Professional Conduct the personal trainer is allowed to train a client
Who is 60 years old and has cardiac arrhythmia, and a written medical clearance to exercise and prescribed restrictions on which exercises to avoid.
During the subjective assessment, a client reports pain and swelling in his right knee. What is the best course of action for the personal trainer to take.
Instruct the client to see his physician to diagnose the problem.
True or False: The Code of Professional Conduct allows for the referral of the client to an appropriate medical practitioner when injured.
True
What is the immediate progression of the two-leg, alternating-arm standing cable row exercise?
Two-leg, one-arm standing cable row exercise
What is the progression from the single-leg squat test and is used to gauge lower extremity agility?
Shark skill tes
What describes the alignment of the musculoskeletal system that allows our center of gravity to be maintained over our base of support?
Structural efficency
When performing the overhead squat assessment from the lateral view, what area should the fitness professional focus on?
Lumbo-pelvic-hip complex
What muscle concentrically acclerates ankle dorsiflexion?
Anterior tibialis
When performing a squat, an overactive psoas can decrease neural drive to the gluteus maximus; this is an example of
Altered reciprocal inhibition
What are the two most important functions of the skeletal system?
Leverage and support
A super-set that is appropriate for a Phase 2 Strength Endurance exercise program
Bench-press followed by a Push-up
The adaptation of hypertrophy is achieved by what
3 - 5 sets, 6 - 12 reps at 75-85% of 1RM
What is a preferred exercise when working with a hypertensive client?
Standing Cobra
An exercise when fat is the preferred form of energy
10 kilometer race
A certified personal trainer refers a client to a medical professional in what situation?
When the trainer becomes aware of undiagnosed hypertension.
What is within the scope of practice of a personal trainer?
Design a cardiorespiratory program for a client
Resistance training workouts consisting of 8 - 12 reps predominantly uses what energy system?
Glycolysis
What compensation is seen in an individual with pronation distortion syndrome?
Knee adduction
What muscle is shortened in the pronation distortion syndrome?
Soleus
What is a possible injury due to the lower crossed syndrome?
Hamstring complex strain
Autogenic inhibition is created through self-myofascial release by what?
Stimulating the Golgi tendon organ
True or False: The foot and ankle should be pointed straight ahead in a dorsiflexed position when it hits the ground
True
What phase(s) of training is most appropriate with a client who has a goal of improving sports performance?
Phase 1, 2, 3 and 5
It may be necessary to start out with how many minutes of exercise when training a client with Arthritis who has never worked out before?
5 minutes
What core exercise is most appropriate for an obese client?
Incline Prone Iso-abs
During the digestion process, protein strands are broken down in the
stomach
In order to increase shelf-life, what fatty acid has had hydrogen added?
Trans-fatty acids
What shows having an attitude and genuine interest in seeking a client’s perspective?
Active listening
What is the correct order for the stage of change model?
Precontemplation, contemplation, preparation, action, maintenance
What is a core power-level exercise?
Soccer throw
What is a total body stabilization-level exercise?
Single-leg Romanian Deadlift, Curl to Overhead Press
When performing the resistance training stabilization exercise, what is the proper repetition range to use?
12 - 20
How many exercises per body part should be performed if you are training a beginning client?
1 - 2
What nutrient is the primary aid in maintaining muscle mass
Carbohydrate?
