SSection 6 Review Flashcards
What type of diabetes occurs when specialized cells in the pancreas (called beta cells) stop producing insulin?
Type 1
At what BMI threshold does a person’s chance for obesity-related health problems increase?
30
Which resistance training system is most appropriate for hypertensive clients?
Peripheral heart action system
Which of the following is proper technique during a squat movement?
Tracking the knees over the second and third toes
What is the leading cause of death and disability for both men and women?
Coronary heart disease
What is known as a sudden lack of blood supply to the brain, caused by either a blockage in an artery or a ruptured blood vessel?
Stroke
What is a metabolic disorder in which the body does not produce enough insulin or cannot respond normally to the insulin that is made?
Diabetes
What type of diabetes occurs when cells are resistant to insulin, meaning that the insulin present cannot transfer adequate amounts of blood sugar into the cell?
Type 2
Approximately what percentage of Americans aged 20 years and older are obese?
0.4
Which of the following is not one of the primary levels of the OPT model?
Strength Endurance
Which of the following can cause undue fatigue, increase the risk of injury, and potentially lead to burnout?
Overtraining
Performing 4 weeks of stabilization training before moving on to strength endurance training for another 4 weeks would be an example of what kind of periodization?
Linear periodization
Which of the following two modalities are the most alike?
ViPR and sandbag
Strength-training machines provide training primarily in which planes of motion?
Frontal and sagittal
Which statement is the most accurate reflection of exercise and physical activity as it relates to pregnancy?
Exercise has beneficial effects on the physiology and health of both the mother and the developing fetus.
Using battle ropes is considered which sort of exercise?
Low-impact activity
Regarding free-weight training, which of the following is the most accurate statement?
Free weights may improve dynamic joint stabilization and proprioception.
Which statement is an accurate reflection of exercise and physical activity as it relates to arthritis?
Cardiorespiratory training should begin at a low to moderate intensity (40 to 65% HRmax).
Why are children at a disadvantage when participating in short-duration (10 to 90 second) high-intensity anaerobic activities?
Children produce less of the glycolytic enzymes that are required to support sustained anaerobic power.
Proper abdominal crunches on a stability ball allows for:
Increased spinal extension due to the curvature of the ball
Core and balance exercises are a component of which part of an OPT workout?
Activation
What is the primary adaptation for the Muscular Development phase of the OPT model?
Hypertrophy
Which of the following would be an appropriate Phase 2 superset?
Bench press and stability ball push-ups
What causes initial improvements in strength when youths engage in a resistance training program?
Neural adaptations
What is the primary goal of repeating flexibility training during a cool-down?
Restore optimal length-tension relationships
What is a normal physiologic process of aging that results in arteries that are less elastic and pliable?
Arteriosclerosis
Which of the following is not considered a closed-chain exercise?
Lat pulldowns
For which of the following populations is the floor bridge exercise contraindicated?
Clients who are in the third trimester of pregnancy
What blood pressure is reflective of a hypertensive crisis?
A systolic reading greater than 180 mm Hg and/or a diastolic reading greater than 120 mm Hg
Training power for 2 days before moving on to 2 days of strength training would be an example of what kind of periodization?
Undulating periodization
What causes coronary heart disease?
Atherosclerosis
Which of the following exercises may increase inaccurate readings while utilizing a wrist-worn heart rate monitor?
Medicine ball catch and pass
What is defined as the state of elevated glucose in the bloodstream?
Hyperglycemia
Which of the following modality/exercise combinations provides the most demands on explosive power?
Medicine ball chest pass
What type of periodization uses changes in volume and intensity on a daily or weekly basis?
Undulating
What are common physical characteristics of those with emphysema?
Those with emphysema are frequently underweight and may exhibit hypertrophied neck muscles.
What is defined as the specific outline created by a fitness professional that details the form of training, length of time, and specific exercises to be performed?
Training plan
What BMI score is considered within normal limits?
18.5 to 24.9
Most bodyweight training exercises are considered which type of movements?
Closed-chain movements
During which Phase of OPT should the exerciser be most concerned with increasing the speed (repetition tempo) of exercises?
Phase 5 Power
Which of the following modalities has the potential to be used effectively in every phase of the OPT model?
Cable machines
Clients with chronic lung disease often have shortness of breath, also known as which of the following?
Dyspnea
Which of the following is an example of linear periodization?
4 weeks in Phase 1 followed by 4 weeks in Phase 2
Which of the following is the most accurate statement regarding proprioceptive modalities?
Using heavy weights while performing exercises on proprioceptive modalities is considered dangerous.
Extension of the shoulder is common in many pulling movements. Which of the following muscles is involved?
Latissimus dorsi
Which of the following modalities will provide the most benefits to Phases 1, 4 and 5 of the OPT model?
Sandbags
Which of the following would be the recommended stability ball size for someone under 5 feet tall?
45 cm
Which of the following exercises provides the most challenge for the antirotational stabilizing muscles?
Kettlebell RDL
Horizontal adduction is most common during what type of movement?
Pushing
A client with osteoporosis has been medically cleared to perform exercise. Which form of training can have the most impact on increasing the client’s bone mineral density?
Walking
Rotational movement of the torso should primarily occur where?
Thoracic spine
During the standing cable chest press, the resistance should be positioned to do what?
Resist shoulder horizontal adduction
What are common physical characteristics of those with emphysema?
Those with emphysema are frequently underweight and may exhibit hypertrophied neck muscles.
you have a client who wants to increase speed, what phase of the OPT model would they fall into?
Phase 5
Which of the following is a characteristic of undulating periodization?
Changing acute variables on a weekly basis
Which of the following exercises may increase inaccurate readings while utilizing a wrist-worn heart rate monitor?
Medicine ball catch and pass
What blood pressure is reflective of stage 1 hypertension?
reading of 130 to 139 mm Hg systolic or 80 to 89 mm Hg diastolic
Which of the following is the most accurate statement regarding proprioceptive modalities?
Using heavy weights while performing exercises on proprioceptive modalities is considered dangerous.
What is the minimum weekly goal of energy expenditure from combined physical activity and exercise for obese clients?
1,200 kcal
Which of the following is considered one of the Four Horsemen of Fitness?
Medicine ball
What is atherosclerosis?
The processes by which plaque is formed in arteries leading to reduced blood flow
Which of the following modality/exercise combinations provides the most demands on explosive power?
Medicine ball chest pass
What is defined as shortness of breath or labored breathing?
Dyspnea
What is the primary limiting factor for exercise in the client with PAD?
Leg pain
Horizontal adduction is most common during what type of movement?
Pushing
Most bodyweight training exercises are considered which type of movements?
Closed-chain movements
When attempting to increase muscular size and strength in the lower body, which of the following exercise is least likely to be beneficial?
BOSU squat
Which of the following exercises is not considered a compound exercise?
Seated leg extension
For effective weight loss, how many calories should obese clients expend per exercise session?
200 to 300 kcal
Which of the following movements trains a client in all three planes of motion?
Multiplanar lunge
Which disease is caused by specific medical conditions or medications, including alcohol abuse, smoking, specific diseases, or particular medications, that disrupt normal bone reformation?
Type 2 (secondary) osteoporosis
In which phase of the OPT model would suspended bodyweight training be the most desirable for optimal outcomes?
Phase 2
Which of the following is an optional component of an OPT workout and is based on client goals and fitness levels?
Skill development
Which of the following is true for elastic resistance bands as a modality?
Elastic resistance training is beneficial for muscular strength and endurance.
When developing a safe and effective warm-up for Phase 1, what is an important consideration for flexibility?
Self-myofascial techniques
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Which is a primary adaptation of the Power Training phase?
Rate of force production
When discussing suspended bodyweight training, which of the following is the most accurate statement?
It increases flexibility and joint mobility.
Which of the following terms can be defined as relating to one side of the body?
Unilateral
Which component of a monthly training plan should always be performed before moving to the next month’s mesocycle?
Reassessment
Which structures of the body does osteoporosis commonly affect?
Neck of the femur and the lumbar (low-back) vertebrae
Which component of an OPT workout is intended to help preserve client autonomy?
Client’s choice
According to the text, what percentage of Americans older than the age of 20 years are either overweight or obese?
0.72
Which is a primary adaptation of the Stabilization Endurance phase?
Postural alignment
Core stability is best described as:
The ability to resist external resistance in the lumbar spine while the extremities are actively moving
The goal of the Certified Personal Trainer in utilizing machines in Phase 1 of the OPT model should be to do what?
Progress their clients to more proprioceptively enriched exercises
Selectorized machines provide all the following benefits except for which one?
Provide an increased range of motion
According to the “iceberg effect,” which of the following training adaptations are considered “surface level”?
Endurance
Which of the following is considered an “under the water” foundational adaptation, per the “iceberg effect”?
Stability
What is a normal physiologic process of aging that results in arteries that are less elastic and pliable?
Arteriosclerosis
During the standing cable chest press, the resistance should be positioned to do what?
Resist shoulder horizontal adduction
When performing high-velocity movements with medicine balls, the ball weight should be no more than what percentage of the user’s body weight, according to current recommendations?
0.1
Proprioception is best described as which of the following statements?
The body’s ability to sense body position and limb movements
What disease is a condition in which fibrous lung tissue results in a decreased ability to expand the lungs?
Restrictive lung disease
Which of the following statements is the most accurate when discussing strength-training machines?
Not all strength-training machines are designed to fit all body types and thus can limit the effectiveness of the intended exercise.
Which of the following best describes the term power?
Rate of force production
An obese client who has been diagnosed with peripheral artery disease (PAD) should be advised to do which of the following?
Strive for 20 to 30 minutes of continuous aerobic exercise daily.
Loaded movement training is best achieved with which training modality?
ViPR
Balance is best described as which of the following?
The ability to maintain control of the body while in a static position
What is the approximate percentage of those who will quit a fitness program within the first 6 months after they begin?
0.5
When using battle ropes as a modality, what diameter of rope would best be used for strength, power, and anaerobic adaptations in which exercises are performed for 30 seconds or less?
2 in.
What is defined as the state of deficient glucose in the bloodstream?
Hypoglycemia
Which of the following modalities will provide the most benefits to Phases 1, 4 and 5 of the OPT model?
Sandbags
Core stability is best described as:
The ability to resist external resistance in the lumbar spine while the extremities are actively moving
In which population is type 1 osteoporosis most prevalent?
Postmenopausal women
Which of the following is a characteristic of linear periodization?
Increases intensity while decreasing volume
How often should elastic resistance bands be checked?
Prior to every use
Which of the following is not a purpose of an effective cool-down?
Increase breathing rate
A client is taking prescription beta-blockers for hypertension. Which exercise is the safest for him to perform?
Standing cobra
What BMI score is considered overweight?
25 to 29.9
Which of the following core exercises best suits stabilization training?
Floor bridge
Which phase of the OPT model introduces lifting near or at maximal intensity?
Phase 4
Squat, push, pull, press, hip hinge, and multiplanar movement are all known as what?
Movement patterns
Kettlebell exercises have proven extremely beneficial in the development in which plane or of which chain?
Posterior chain
Antirotational exercises are often this sort of movement by nature.
Unilateral
Which core exercise is most appropriate for an obese client to maximize comfort and to avoid potential hypotensive or hypertensive reactions to the exercise?
Incline plank
Which of the following modalities is the least likely to increase joint instability?
Strength machines
What is defined as the level of commitment to a behavior or plan of action?
Adherence
The hip hinge is an important fundamental movement. During a hip hinge, what movements are occurring?
Flexion and extension
Which of the following modalities is the least likely to increase joint instability?
Strength machines
Which of the following is true for elastic resistance bands as a modality?
Elastic resistance training is beneficial for muscular strength and endurance.
Antirotational exercises are often this sort of movement by nature.
Unilateral
What is the primary limiting factor for exercise in the client with PAD?
Leg pain
Which resistance training system is most appropriate for hypertensive clients?
Peripheral heart action system
Approximately what percentage of Americans aged 20 years and older are obese?
0.4
Core stability is best described as:
The ability to resist external resistance in the lumbar spine while the extremities are actively moving
What is defined as the state of deficient glucose in the bloodstream?
Hypoglycemia
7.
What is the most appropriate gluteal strengthening exercise for a client with hypertension?
Standing cable hip extension
Which of the following is an appropriate assessment for a senior client who is sedentary?
Pushing test
Which disease is caused by a degeneration of cartilage within joints?
Osteoarthritis
What is a normal physiologic process of aging that results in arteries that are less elastic and pliable?
Arteriosclerosis
Which of the following is considered an open-chain exercise?
Bench press
Circuit training is best described as what?
A full-body program that incorporates high-intensity aerobic conditioning, muscular strength, and endurance training movements
What is the primary goal of repeating flexibility training during a cool-down?
Restore optimal length-tension relationships
Which structures of the body does osteoporosis commonly affect?
Neck of the femur and the lumbar (low-back) vertebrae
Which of the following is a characteristic of undulating periodization?
Changing acute variables on a weekly basis
Which of the following is a characteristic of linear periodization?
Increases intensity while decreasing volume
What blood pressure is reflective of a hypertensive crisis?
A systolic reading greater than 180 mm Hg and/or a diastolic reading greater than 120 mm Hg
What is defined as the state of elevated glucose in the bloodstream?
Hyperglycemia
What is defined as a consistently elevated blood pressure?
Hypertension
What is a joint disease in which the body’s immune system mistakenly attacks its own tissue, causing an inflammatory response?
Rheumatoid arthritis
What is defined as shortness of breath or labored breathing?
Dyspnea
Which of the following is an appropriate assessment for a senior client who is sedentary?
Pushing test
Which of the following modalities was designed to be carried, lifted, thrown, and pulled as a functional training tool?
Sandbags
When discussing suspended bodyweight training, which of the following is the most accurate statement?
It increases flexibility and joint mobility.
What is defined as the specific outline created by a fitness professional that details the form of training, length of time, and specific exercises to be performed?
Training plan
What is an appropriate tempo for Phase 1 of the OPT model?
4-2-1-1
Balance is best described as which of the following?
The ability to maintain control of the body while in a static position
Which of the following modalities will provide the most benefits to Phases 1, 4 and 5 of the OPT model?
Sandbags
What is unique about a kettlebell when compared to a dumbbell?
With a kettlebell, the center of mass is farther from the handle.
How many minutes of vigorous exercise in hot, humid environments should children be restricted to (including frequent rest periods)?
30 minutes
An obese client who has been diagnosed with peripheral artery disease (PAD) should be advised to do which of the following?
Strive for 20 to 30 minutes of continuous aerobic exercise daily.
