Quizes Flashcards
What is the definition of behavior?
An action that can be observed, measured, and modified.
What stage of change is someone in if they are engaging in a new behavior and have been doing so for less than six months?
Action
What stage of change is someone in if they are in denial or ignorant to the fact that a change may be necessary?
Pre-contemplation
What type of motivation is driven by personal enjoyment and satisfaction?
Intrinsic motivation
Which psychological need in the Self-Determination Theory (SDT) is described as the basic need to feel in control of one’s own behavior and goals?
Autonomy
Which of the following is an example of an open-ended question?
“How did you first notice that you were gaining weight?”
What type of goal is focused on the necessary steps to achieve it?
Process goal
What does the ‘A’ in SMART goals stand for?
Achievable
What type of goal is open to interpretation by the client as opposed to being supported by measurable data?
A subjective goal
When communicating with clients, what type of communication must be constructive and effective to improve competence?
Feedback
Which human organ systems are responsible for human movement?
The Nervous System, Muscular System, and Skeletal System
Which classification of neurons initiate muscle contraction and activate glands?
Motor neurons
What is the peripheral nervous system (PNS) responsible for?
Conveying motor commands, carrying sensory information to the CNS, and regulating involuntary functions
Where in the brain does most information processing occur?
Cerebral Cortex
Which type of muscle is the most common in the human body?
Skeletal muscle
Which type of muscle fiber derives its energy primarily from aerobic energy pathways?
Type I muscle fibers
Which of the following is included in the appendicular skeleton?
Shoulder girdle
Which type of bone supports the weight of the body and facilitates movement?
Long bones
What does the Golgi tendon organ detect and respond to in the muscle?
Changes in muscle tension
The anterior cruciate ligament (ACL) and posterior cruciate ligament (PCL) are examples of what type of ligament?
Intrinsic ligaments
The heart and blood vessels are the components of which human organ system?
The Circulatory System
Blood vessels are comprised of which type of muscle tissue?
Smooth muscle
Which blood vessels carry blood away from the heart?
Arteries
Which heart chamber receives deoxygenated blood from the body?
Right atrium
During the cardiac cycle, what is the name of the contraction phase of the heartbeat?
Systole
During exercise, which organ system regulates fluid volume and pressure in body tissues?
The Lymphatic System
What is the process of external respiration?
The exchange of gases between the lungs and the blood in the lungs
Which endocrine hormone promotes the breakdown of protein in muscle cells?
Cortisol
Which of the following is an effect of long-term cortisol elevation in the body?
Increases appetite
Which component of the digestive system performs both mechanical digestion and chemical digestion?
The mouth
What anatomical term is described as a position closer to the center of the body relative to a reference point?
Proximal
Which anatomical term refers to a movement that increases the angle between two body parts?
Extension
Which anatomical plane divides the body into left and right halves?
Sagittal plane
Which of the following joints should have more mobility?
Cervical spine
A medicine ball rolling across the floor is an example of what type of friction?
Rolling friction
Which of the following is a muscle of the shoulder?
Subscapularis
Which three muscles make up the erector spinae group?
Spinalis, Longissimus, and Iliocostalis
What is the muscle action of the rectus femoris?
Flexion of the hip and extension of the knee
What is the most superficial muscle of the posterior calf?
Gastrocnemius
What is the largest muscle of the chest?
Pectoralis major
Where in the cell do the Krebs cycle and electron transport chain occur?
Mitochondria
What two values are required to calculate the respiratory quotient (RQ)?
Volume of carbon dioxide exhaled, and volume of oxygen inhaled
What is the respiratory quotient (RQ) for carbohydrates?
1.0
Which energy pathway is dominant for activity generally lasting 10 seconds to 2 minutes?
Anaerobic glycolysis
What is the primary by-product of anaerobic glycolysis?
Lactic acid
What is the point at which the body switches from metabolism requiring oxygen to primarily anaerobic metabolism called?
Lactate threshold
The Krebs cycle and electron transport chain are steps in which energy pathway?
Oxidative energy pathway
How many Calories (Cal) per gram are in fat?
9 Cal
The Harris-Benedict equation incorporates the resting metabolic rate and an activity level factor to determine what metabolic information?
Daily calorie expenditure (DCE)
What is the general recommendation for a daily calorie deficit for someone working to lose bodyfat?
200 to 500 Calories
What type of client assessments are based on observations and opinions?
Subjective assessments
What document should a personal trainer collect from a client to show they are ready to begin an exercise program and explain any restrictions or limitations they have?
Physician’s letter of clearance
What does body composition measure?
Fat mass and lean body mass
What is the average bodyfat percentage for males?
17 to 25 percent
What type of muscular assessment is the push-up test?
Muscular endurance assessment
From bottom to top, what are the six kinetic chain checkpoints?
Foot and ankle, knee, hips, spine, shoulders, neck and head
Which spinal deviation is characterized by the excessive curvature of the thoracic spine?
Kyphosis
What postural and movement deviation occurs when the knees excessively bow outward away from the midline?
Knee varus
During the overhead squat assessment, which of the following muscles is likely underactive (weak) if the heels elevate?
Soleus
During the squat or overhead squat assessment, which of the following muscles are likely overactive (tight) if knee valgus occurs?
Adductors
Which of the five components of fitness is described as the physical makeup of the body considering fat mass and lean mass?
Body composition
Which of the following is a known benefit of improving muscular strength?
Increases bone density
What type of warm-up is simple and aims to increase blood flow, respiration, body temperature, and neural activation of major muscle groups?
General warm-up
Which element of a fitness program trains the body to be explosive, fast, and agile?
Reactive training
What is the definition of agility as it relates to the element of reactive training?
The ability to accelerate, decelerate, stabilize, and change direction with proper posture
What type of cardiorespiratory training is performed at a fixed level of exertion?
Steady-state exercise
Which of the following is a known benefit of interval training?
Strengthening of the left ventricle of the heart
Which of the five components of fitness is described as the measure of force produced by a muscle or group of muscles?
Muscular strength
Which of the following is a measure commonly used to determine the intensity of cardiorespiratory exercise?
Rate of perceived exertion (RPE)
Which of the following is an adaptation from plyometric exercise?
Increased muscle size
In fitness, what do acute training variables determine?
How an exercise or training program is performed
Which acute training variable is the equipment, methods, or technique used to complete an activity?
Type
The load used for a resistance training exercise is most closely related to which acute training variable?
Intensity
A training intensity of 67 percent or less is most closely related to which training adaptation?
Muscular endurance
For the training adaptation of muscle hypertrophy, what is the recommended number of repetitions per set?
6 to 12 repetitions
What does the ‘F’ in the FITT Principle stand for?
Frequency
Which principle of fitness states that acute training variables must be changed periodically to prevent plateaus, injuries, and boredom?
Principle of variability
What is the final stage of the General Adaptation Syndrome (GAS)?
Exhaustion
Resistance training is included in which category of training?
Strength training
What condition is the result of the accumulation of stress from both training and non-training activities resulting in short-term decreases in performance?
Overreaching
