SSection 3 Practice Test Flashcards
How much fluid is recommended for rehydration after an intense training session or event?
1.25 times the amount of body weight lost during the activity
What type of muscle action would expend the highest amount of energy at a fixed resistance level over a comparable duration?
Concentric
A client asks you how she could lose fat as quickly as possible for a beach vacation next weekend. Which of the following is the best way to respond to her question?
Explain that fat loss takes time and is best achieved with a moderate calorie deficit sustained over a period of time. Rapid weight loss usually results in loss of water weight and lean muscle mass, and it is not advisable.
The difference between the end-diastolic and end-systolic volumes is referred to as what?
Stroke volume
What percentage of alpha-linolenic acid (ALA) converts to a biologically available form called eicosapentaenoic acid (EPA)?
About 5-15%
What term is used to describe muscle tension that is created without a change in muscle length and no visible movement of the joint?
Isometric
Which type of training would most likely lead to increased levels of testosterone, insulin-like growth factors, and growth hormone?
Overload training that is of a high intensity with limited rest periods
What movement term is used to describe the concept of adducting the shoulder blades so that they become closer together?
Scapular retraction
What are two ways to best improve the timely passage of food through the intestinal tracts and prevent constipation?
Ensure adequate water intake, and engage in an exercise program that is inclusive of both aerobic and resistance training
What are the three types of muscles in the body?
Skeletal, cardiac, and smooth
You read an article in a popular magazine explaining the weight-loss benefits of including a certain nutrient in your diet. What should you consider in deciding if this is credible nutrition information?
Is the information supported by research, and has it been reviewed by other qualified individuals?
Improved performance during a plyometric jump is dependent upon which of the following?
Rapid amortization phase
What is meant by the term tolerable upper limit (UL)?
The greatest quantity of a vitamin or mineral that may be consumed in a day without risk of an adverse health effect
A client who is training with you to improve his body composition states that he only sleeps 4 or 5 hours a night because he thinks that any more is a waste of time. How might you respond to him in view of his body composition goals?
Explain that adequate sleep is important in regulating hunger and satiety hormones, and that chronic sleep deprivation is detrimental for weight management
Which of the following effects of the cardiovascular system occurs during exercise?
Increased ventricular filling
Which of the following muscle groups work eccentrically in the sagittal plane during the lowering phase of the squat?
Quadriceps
In order to optimally load muscle during the eccentric phase, the fitness professional should recommend which of the following?
Lower the weight more slowly to increase time under tension
Which of the following statements would be accurate with regard to muscle force and velocity during a concentric contraction?
As the velocity of the muscle action increases, its ability to produce force decreases.
Which joints are most associated with human movement?
Synovial
What is the anatomical term that describes something positioned above an identified reference point?
Superior
What are the two components of a sarcomere?
Actin and myosin
Accumulating too much of a vitamin or mineral in the body may lead to what?
Toxicity
Which of the following hormones have an anabolic function and have been shown to increase up to 48 hours following resistance training?
Insulin-like growth factor (IGF)
Which endocrine gland serves as a communication channel between the brain and pituitary gland?
Hypothalamus
Which of the following muscle groups work both eccentrically and concentrically in the sagittal plane during a squat?
Quadriceps
One of the two interdependent divisions of the nervous system is the central nervous system. What is the second division?
Peripheral nervous system
How does taking “high” doses of vitamin C impact health?
More is not always better. In some cases, increasing the dosage does not come with many adverse effects, but it also does not increase health benefits. An increased dose of Vitamin C over 1 g reduces absorption.
How would age and overall health affect testosterone levels among men?
A reduction in testosterone levels occurs with age, and overall health may affect the degree of change.
What does the electron transport chain (ETC) do?
The ETC uses a hydrogen gradient to create ATP.
Which of the following is true of protein shakes?
They are convenient options for increasing protein intake.
What measurement is dependent upon the length of the lever arm and the angle between the force application and the lever arm?
Torque
Pronation of the foot describes what multiplanar movements?
Eversion, dorsiflexion, and ankle abduction
Which characteristic is exhibited by type I muscle fibers?
Slow to fatigue
Where in the digestive system are most fluids absorbed?
Small intestine
Which of the following nutrition topics are within the scope of practice for a Certified Personal Trainer?
General guidance on the importance of nutrition for health and performance
What types of foods provide all the essential amino acids?
Animal proteins
What best describes an essential amino acid?
An amino acid that must be obtained via diet, as it is not produced by the body
What type of muscle action would expend the highest amount of energy at a fixed resistance level over a comparable duration?
Concentric
What is cardiac output?
The volume of blood pumped by the heart per minute
What is acidosis in muscle?
A decrease in pH, which can lead to feelings of fatigue
What area of the chest contains the heart?
Mediastinum
Which vitamin is the most transient?
Vitamin c
What is the acceptable macronutrient distribution range (AMDR) for fat in the diet?
20 to 35% of total calories
The most well-known and well-researched effect of omega-3 fats relates to which of the following?
Heart health
What is the primary purpose of the peripheral nervous system?
To connect the central nervous system to the rest of the body
Which governmental agency regulates dietary supplements in Australia?
Therapeutic Goods Administration (TGA)
What activity is especially beneficial for combating the loss of muscle mass, power, and strength for aging adults?
Resistance training
Why is nonexercise activity thermogenesis (NEAT) important?
NEAT can be protective against obesity.
During a squat, the lowering phase would be described as what type of muscle action?
Eccentric
Humans can learn new things at any stage of life, due to which process that causes the brain to reform neural pathways?
Neuroplasticity
How many B vitamins are there?
8
The upper trapezius works with what muscle as a force couple to create upward rotation of the scapula?
Serratus anterior
Which two electrolytes are most commonly supplemented by athletes to replace those lost in sweat?
Sodium and potassium
Which organization must approve a supplement prior to it being sold?
Supplements do not require approval prior to sale.
What is explained by the sliding filament theory?
The shortening of a sarcomere to produce a muscle contraction
Which substrate provides nearly all the energy for activity at and above VT2?
Glucose
What are the fat-soluble vitamins?
A, D, E, and K
What is the resting metabolic rate (RMR)?
RMR is the number of calories that the body uses at rest to function.
Which subsystem is responsible for providing both frontal plane mobility and stabilization of the lumbo-pelvic-hip complex?
Lateral subsystem
What anatomical heart structure is referred to as “the pacemaker of the heart”?
Sinoatrial node
A client asks you to provide her with a meal plan specifying how many calories and grams of protein, carbohydrates, and fat she should eat for weight loss. What is the best way to respond to her request to stay within scope of practice?
Explain that providing specific nutrient recommendations is outside your scope of practice, and then refer the client to a registered dietitian or licensed nutritionist for nutrition counseling.
Which heart chamber gathers oxygenated blood coming to the heart from the lungs?
Left atrium
Which of the following examples describes a muscle that is functioning as an antagonist?
The biceps brachii being active during elbow extension
What is the ventilatory threshold 2 (VT2)?
The point at which the body shifts almost entirely to using carbohydrates for fuel
Which of the following statements is true about proprietary blends?
Proprietary blends should typically be avoided, as the precise amount of each ingredient is not disclosed.
Which of the following best describes the role of micronutrients in the body?
They regulate various metabolic processes, including energy metabolism.
Compared to water-soluble vitamins, which of the following is true about fat-soluble vitamins?
Fat-soluble vitamins take longer to accumulate in and deplete from the body.
What are the three macronutrients?
Protein, carbohydrates, and lipids
Food in the stomach is processed and then passes into what anatomical structure?
Duodenum of the small intestine
What is excess postexercise oxygen consumption (EPOC)?
EPOC is the increase in aerobic metabolism above baseline that occurs for a period after exercise.
What is the optimal amount of protein per meal for muscle protein synthesis?
20 to 40 g
In which of the following pairs are both foods considered to be allergens?
Dairy and shellfish
Which substrate provides nearly all the energy for activity at and above VT2?
Glucose
Which heart chamber receives deoxygenated blood and pumps it to the lungs?
Right ventricle
What is the ventilatory threshold 1 (VT1)?
The point at which the body switches to using carbohydrates to provide at least half the fuel for exercise
Which of the following is the best source for reviewing information about dietary supplements?
PubMed
What is end-systolic volume?
The amount of blood remaining in the ventricle after contraction
Which of the following hydration options would be most appropriate for exercise lasting over 90 minutes, or shorter-duration exercise in warm temperatures with heavy perspiration?
Sports drink or electrolyte tablets mixed with water
Which heart chamber gathers deoxygenated blood returning to the heart from the superior and inferior vena cava veins?
Right atrium
The process of diffusion of oxygen and carbon dioxide gases in and out of the bloodstream occurs in what structure or structures?
Alveolar sacs
What is the bone type of the clavicle, radius, and ulna?
Long
What are the three branched chain amino acids (BCAAs)?
Valine, leucine, and isoleucine
Which of the following components of total daily energy expenditure (TDEE) is responsible for the most energy expenditure throughout the day?
Resting metabolic rate (RMR)
What is the concept used to describe the action of muscles that have the ability to contract automatically in anticipation of movement?
Feed-forward
What is end-diastolic volume?
The amount of blood in the ventricle before contraction
How many calories are in 1 pound of body fat?
About 3,500
Which of the following hormones, if increased at baseline, may be indicative of overtraining?
Cortisol
Which system supplies neural input to organs that run the involuntary processes of the body?
Autonomic nervous system
Catecholamines are responsible for which of the following actions?
Increased lipolysis
When a client’s heart rate is raised during cardio activities, this is being caused by which system?
Sympathetic nervous system
Food is composed of which three compounds?
Carbohydrates, fats, and proteins
Omega-3 fatty acids do not include which of the following fatty acids?
Palmitic acid
Inadequate hydration and mild dehydration can have several negative effects on athletic performance, including which of the following?
Decreased blood flow
What training tip would enhance the benefits of resistance training by helping increase growth hormone, testosterone, and epinephrine?
Slowing down the speed of contractions during the eccentric and concentric phases
Which joint has the simplest movement, moving either back and forth or side to side?
Nonaxial
What is the most accurate description of motor control
The ability to initiate and correct purposeful controlled movements
What are the two categories of bone markings?
Depressions and processes
Which governmental agency regulates dietary supplements in the United Kingdom?
European Food Safety Authority (EFSA)
What is the fibrous tissue that connects bone to bone?
Ligament
The B vitamins have a primary role in what?
Macronutrient metabolism
During short, high-intensity exercise, what is the primary fuel source for the body?
Carbohydrates
Which term describes the movement of bones, such as flexion and extension?
Osteokinematics
What type of vessel is responsible for carrying blood back to the heart?
Veins
What two factors define any form or type of exercise?
Intensity and duration
What is stroke volume?
The amount of blood pumped out of the heart with each contraction
What are the end products of the electron transport chain?
ATP and water
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
What is a normal respiratory rate for an adult during rest?
15 breaths per minute
Which of the following solutions would allow an individual to achieve a greater depth during the lowering phase of the squat if ankle stiffness is the cause?
Place a small board under the heels
What is the scientific term that describes the nervous system’s role in the contract/relax relationship between agonists and antagonists?
Reciprocal inhibition
What is bioenergetics?
The study of the ways in which food is turned into energy
Performing a biceps curl with a dumbbell in the hand is an example of which type of lever?
Third class
Apart from energy intake and physical activity, which of the following factors also influence weight management?
Hormones and medications
What are the three micronutrients?
Vitamins, minerals, and phytonutrients
During normal walking, the pelvis rotates in what plane to facilitate the necessary momentum for the swing phase?
Transverse
When a person loses body weight, what is the only way that mass is lost?
As exhaled carbon dioxide
What is a primary difference between a food label and a supplement label?
supplement label only needs to list what is present, not specific amounts.
If pyruvate is being created via glycolysis faster than oxygen can be delivered to the muscle, what will happen to the pyruvate?
The pyruvate will be converted to lactate.
Which of the following statements would be accurate with regard to muscle force and velocity during an eccentric muscle action?
As the contraction velocity increases the ability to develop force also increases.
Which of the following effects may occur if the amortization phase of a plyometric exercise is prolonged?
Stored energy will dissipate, and the unloading phase will be less powerful.
What is a characteristic of a type II muscle fiber?
Short-term contractions
What does the first law of thermodynamics state?
Energy can neither be created nor destroyed
What is a characteristic of a type I muscle fiber?
Less force production
Which of the following is true regarding steroids and other banned substances?
They should never be recommended to clients, as they pose undue risk and are often illegal.
What types of foods contain carbohydrates?
Plant foods and dairy
What is glycogen?
The storage form of carbohydrate in animals and humans
Which of the following exercises would be most likely to contribute to an acute increase in testosterone levels?
Back squat
What is the term for the chemical messengers that cross the synapse between the neuron and muscle and assist with nerve transmission?
Neurotransmitters
A client looking to add muscle and bulk over the next few months asks for advice on how to consume extra calories. Which of the following would be the most appropriate advice, while remaining within scope of practice?
Suggest she increase meal frequency and portion sizes at meals.
What type of muscle action would expend the highest amount of energy at a fixed resistance level over a comparable duration?
Concentric
Which substrate provides nearly all the energy for activity at and above VT2?
Glucose
Vitamin C has a role in which of these functions?
Collagen synthesis and immunity
Overactive hip flexors may lead to which of the following postural compensations?
Anterior tilting of the pelvis and an increased low-back arch
What is the anatomical term that describes something positioned on the opposite side of the body?
Contralateral
Performing a biceps curl with a dumbbell in the hand is an example of which type of lever?
Third class
What is a primary difference between a food label and a supplement label?
A supplement label only needs to list what is present, not specific amounts.
What is the process called that prepares fatty acid substrates to enter the citric acid cycle?
Beta-oxidation
The posterior oblique system includes which of the following muscle groups?
Thoracolumbar fascia and contralateral gluteus maximus
How can basal metabolic rate (BMR) best be defined?
The amount of energy required to maintain the body at rest
What effect would sleep deprivation have on growth hormone and cortisol levels?
Inadequate sleep will decrease growth hormone and increase cortisol levels.
Which vitamin has an increased risk of causing toxicity?
Vitamin A
What is stroke volume?
The amount of blood pumped out of the heart with each contraction
In which of the following pairs are both foods considered to be allergens?
Dairy and shellfish
Which division of the skeleton is made up of the arms, legs, and pelvic girdle?
Lateral
Appendicular
For what is vitamin D most important?
Bone health
Before carbohydrates, fat, or protein can enter the citric acid cycle (CAC), they need to be converted to what common molecule?
Acetyl CoA
Which system is comprised of the airways and lungs?
Respiratory
Which type of joint includes the sutures of the skull?
Nonsynovial
Which of the following is a ketone body?
Acetoacetic acid
Calcium is often associated with bone health, but why is it also important for muscular function?
stimulates actin and myosin activity.
What is the definition of energy balance?
When daily food intake is matched to energy needs
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 it called when a ligament is overstretched or torn?
A sprain
What change would lead to an increase in cardiac output during exercise?
Increased heart rate
What are the components of ATP?
Adenine, ribose, and three phosphate groups
The cardiovascular and respiratory systems work together to remove what waste product?
Carbon dioxide
Which of the macronutrients has the highest thermic effect of food (TEF)?
Protein
Which of the following contributes the most to the total calories burned in a day?
Resting metabolic rate
Which concept should be used to describe the functioning of the serratus anterior as it assists the anterior deltoid during shoulder flexion?
Synergist
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
Vitamin K supplements should be avoided by those taking which type of medication?
Anticoagulants (e.g., warfarin)
What best describes the all-or-nothing principle?
motor unit will either contract maximally or not at all.
What is the RDA for protein?
0.8 g/kg of body weight
What type of input may provide a runner with a cue to contract the evertor muscles to avoid an inversion injury?
Proprioception
What advice would enable a client to breathe properly?
Sit upright and slowly breathe in through your nose while allowing your stomach to expand.
What breathing change occurs at the second ventilatory threshold (VT2)?
Expiration becomes more forceful.
Which of the following is magnesium classified as?
Macromineral
Which of the following is a potential benefit of omega-3 fatty acids?
Anti-inflammatory properties
What mechanism is responsible for increasing the rate of heart conduction?
Activation of the sympathetic nervous system
The anterior oblique subsystem includes which of the following muscle groups?
Adductor (inner) thigh muscles, obliques, and hip external rotators
Ergogenic aids are typically consumed for what purpose?
To improve athletic performance and/or body composition
What is the optimal amount of protein per meal for muscle protein synthesis?
20 to 40 g
What is excess postexercise oxygen consumption (EPOC)?
EPOC is the increase in aerobic metabolism above baseline that occurs for a period after exercise.
Before carbohydrates, fat, or protein can enter the citric acid cycle (CAC), they need to be converted to what common molecule?
Acetyl CoA
What is the name of the specialized cell that is the functional unit of the nervous system?
Neuron
Abnormal breathing may be associated with which of the following effects?
Shallow rapid breaths with use of the sternocleidomastoid
A person walks differently when they move from a sidewalk onto the sand. This is regulated by what function?
Motor function
During a squat, which muscle group isometrically contracts to prevent unnecessary thigh movement in the frontal plane?
Hip abductors
What is the RDA for protein?
0.8 g/kg of body weight
What is the purpose of the Current Good Manufacturing Practices?
To provide guidelines to help ensure quality and purity of products
Which nutrient has the highest thermic effect?
Protein
What is the high-energy compound used by the body to do work?
ATP
Which vitamin is the most transient?
Vitamin C
Which governmental agency regulates dietary supplements in the United Kingdom?
European Food Safety Authority (EFSA)
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
The upper trapezius works with what muscle as a force couple to create upward rotation of the scapula?
Serratus anterior
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 type of exercise accommodates effort whereby the harder the individual pushes or pulls, the more resistance they feel, despite the movement speed remaining constant?
Isokinetic
