Test 2 Flashcards
Bone Growth occurs throughout life
Remodels itself with cells called osteoblasts and osteoclasts
Motor Skill Development / 3 Stages
Cognitive, Associative, Autonomous
The nervous system requires electrolytes
Sodium, potassium, magnesium & water
What are the 5 Categories of Bone?
Long, short, flat, irregular & sesamoid
Which of the following types of balance occurs when an individual seeks to maintain postural control within a stationary limit of stability but with a moving base of support?
Semi-dynamic balance
What is the difference between open-ended and closed-ended questions?
Open-ended allows for elaboration, while closed-ended allows for one-word answers
Which statement best describes the final stage of the sales process?
Making the sale by asking for a financial commitment to solving the customer’s needs
A community could influence physical activity for its inhabitants by doing which of the following?
Creating more green spaces, playgrounds, and walking trails
Which mechanoreceptor is sensitive to changes in muscular tension and rate of that tension change, causing the muscle to relax, which prevents the muscle from excessive stress and possible injury?
Golgi tendon organs
Which muscle is classified as a local muscle involved in stabilizing the spine?
Multifidus
Which barrier is most often cited as a top barrier among most individuals?
Lack of time
Most exercises and motions of the body regularly occur in which plane of motion?
Sagittal
Which of the following is a component of quickness training?
Assessment of visual stimuli
Which of the following is true for elastic resistance bands as a modality?
Elastic resistance training is beneficial for muscular strength and endurance.
What effect would sleep deprivation have on growth hormone and cortisol levels?
Inadequate sleep will decrease growth hormone and increase cortisol levels.
The pancreas secretes which of the following hormones?
Insulin
Empathy is best described as?
The ability to identify with how another person feels
What key term would best describe an overactive hip flexor complex decreasing neural drive to the hip extensor complex?
Altered reciprocal inhibition
Which muscles are typically underactive with knee valgus during the overhead squat?
Gluteus maximus and medius
Balance exercises used for introducing balance training should initially involve little joint motion and improve what type of contractions?
Reflexive (automatic) joint-stabilization contractions
What are two medical precautions for self-myofascial techniques?
Joint hypermobility and scoliosis
Which of the following is true of protein shakes?
They are convenient options for increasing protein intake.
Which of the following reflects the characteristics of moderate-intensity exercise?
Ability to talk comfortably during exercise without breathlessness in the average untrained individual
Which of the following is not one of the primary levels of the OPT model?
Strength Endurance
What must be maintained when performing exercises in a proprioceptively enriched environment?
Correct technique
What is best defined as the action of expanding the diameter of a blood vessel near the surface of the skin, which helps remove heat from the body?
Peripheral vasodilation
Which muscle acts to increase intra-abdominal pressure?
Transverse abdominis
Which client position during exercise has been shown to lead to the highest core muscle activity during breathing exercises?
Standing
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
Which of the following processes describes the passage of digested food into the blood system to be processed for energy, nutrients, and tissue building?
Absorption
Why is it important for clients to learn how to accelerate, decelerate, and stabilize in all planes of motion?
Injuries often occur when rotating or moving laterally.
What is a normal respiratory rate for an adult during rest?
15 breaths per minute
What is an example of an individual in the alarm reaction stage of the general adaptation syndrome?
The person is experiencing delayed-onset muscle soreness.
Using the healthcare continuum, how would training with a fitness professional be classified?
Preventive care
A Certified Personal Trainer is speaking with a client who is not currently doing any consistent aerobic training. They ask how ready the client is to do aerobic training once a week for 30 minutes, using a scale of 1 to 10, with 1 representing “not at all ready” and 10 representing “completely ready.” If the client is at a 9, what stage of change are they in?
Preparation
What statement best describes a premium health club?
A health club that features multiple group-fitness studio options and provides a selection of high-end amenities
What is the most important reason that a Certified Personal Trainer should make sure an older adult has been cleared by the medical provider to take part in a balance training program?
To ensure safety
What is the most appropriate response from a Certified Personal Trainer if a client insists on using a steroid or other harmful substance?
Tell them no, and refer them to a licensed medical professional for further advice.
What is the name of the specialized cell that is the functional unit of the nervous system?
Neuron
What is cardiac output?
The volume of blood pumped by the heart per minute
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
How many B vitamins are there?
8
How are dietary supplements defined?
Regulated dietary materials used to increase intake of a desired nutritional component
Which muscles are typically overactive in association with lower crossed syndrome?
Hip flexors and lumbar extensors
Karim, an NASM Certified Personal Trainer, recently retired from playing professional football and is beginning his career in the fitness industry. How can Karim best promote his experience as a professional athlete?
Karim’s experience as a professional athlete allows him to create a unique selling proposition (USP) allowing club members to exercise with a former professional athlete.
What term is used to describe combined muscle contraction (co-contraction) of the global muscles of the core?
Bracing
What is the complete transition from eccentric to concentric muscle actions known as?
Stretch-shortening cycle
Which statement best defines the concept of relative flexibility?
Altered movement patterns
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 a characteristic of type I muscle fibers?
Type I fibers are “slow twitch.”
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
Which of the following effects of the cardiovascular system occurs during exercise?
Increased ventricular filling
What surrounds the skeletal muscles and connects them to other surrounding muscles?
Fascia
Excessive anterior pelvic tilt would lead to this posture of the lumbar spine.
Increased lordosis
Which muscle would be considered underactive, leading to the excessive forward trunk lean during the overhead squat assessment?
Which muscle would be considered underactive, leading to the excessive forward trunk lean during the overhead squat assessment?
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
What is the main role of a personal trainer?
Assess clients and make recommendations for exercise programming and other lifestyle changes
Which component of an OPT workout is intended to help preserve client autonomy?
Client’s choice
What is the most appropriate SAQ program design for a beginner adult who is apparently healthy?
4 to 6 drills with limited inertia and unpredictability, such as cone shuffles and agility ladder drills
Which muscle would be considered underactive, leading to shoulder elevation during the pushing assessment?
Lower trapezius
What types of foods provide all the essential amino acids?
Animal proteins
During which exercise will the upper body likely fatigue before the lower body?
Squat, curl to two-arm press
What term is used for a condition that would make it unsafe for the client to participate in any type of flexibility exercise?
Contraindication
If a Certified Personal Trainer helps a client make an action plan to enhance their confidence that they can exercise on their own, what determinant of behavior are they targeting?
Self-efficacy
Which muscles may be overactive with knee valgus during the single-leg squat?
Adductor complex
What is the Valsalva maneuver?
A process that involves expiring against a closed windpipe, creating additional intra-abdominal pressure and spinal stability
Which of the following is not a goal of Phase 1 of the OPT model?
Increasing strength
Which of the following is true about body image?
Body image may not match reality, and people may view their bodies in a negative way and evaluate themselves inaccurately.
You have a client seeking weight loss. What number of repetitions is most appropriate for SAQ drills?
3 to 5 reps
The cardiovascular and respiratory systems work together to remove what waste product?
Carbon dioxide
Hypertension is categorized by a blood pressure greater than what measurement?
120/80 mm Hg
What is the high-energy compound used by the body to do work?
ATP
Which heart chamber receives deoxygenated blood and pumps it to the lungs?
Right ventricle
Which of the following exercises is typically used to measure muscular endurance of the upper extremities during a pushing movement?
Push-up test
During a squat, which muscle group isometrically contracts to prevent unnecessary thigh movement in the frontal plane?
Hip abductors
What is the general recommended rest between SAQ reps for intermediate clients?
0 to 60 seconds
A new client has indicated that they are exercising due to advice from their physician, but they are generally amotivated. What would be the best choice for the personal trainer in their initial meeting?
Inquire further about what their motives are for participating.
Which of the following is the best source for reviewing information about dietary supplements?
PubMed
What is a drop set?
An approach that involves performing a set to failure, then removing a small percentage of the load and continuing with the set
What is an example of an individual in the exhaustion stage of the general adaptation syndrome?
The person has suffered an ACL sprain.
Iodine has a major role in which bodily process?
Thyroid function
An anterior cruciate ligament (ACL) tear is a common injury to what part of the body?
Knee
Which term best describes core training’s effect on decreasing the incidence of new injuries?
Injury resistance
Which of the following modality/exercise combinations provides the most freedom of movement in the transverse plane?
Elastic band woodchop
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 best description of a steady-state heart rate?
Any stage at which the physiological response of heart rate from the cardiovascular system becomes relatively constant in relation to the amount of work being performed
Which component contributes the most to total energy expenditure?
Resting metabolism
Which muscle would be considered underactive, leading to the low back arching during the overhead squat assessment?
Gluteus maximus
During short, high-intensity exercise, what is the primary fuel source for the body?
Carbohydrates
What is the best type of plyometric exercise for a beginner client?
Small jumps
SAQ training among seniors may help prevent which of the following conditions?
Osteopenia
Which of the following muscles are responsible for normal resting state (quiet) breathing?
Diaphragm
Long-term exercise adherence is associated with which type of motivation?
Intrinsic motivation
What blood pressure is reflective of stage 1 hypertension?
A reading of 130 to 139 mm Hg systolic or 80 to 89 mm Hg diastolic
What is an appropriate cue that can be given to a client to properly perform the drawing-in maneuver?
To perform the drawing-in maneuver, pull in the region just below the navel toward the spine.
A client is performing a dumbbell overhead press exercise. How should the fitness professional spot their client?
The fitness professional should spot their client at the wrists.
How is osteopenia best described?
The loss of bone density related to the aging process.
Which of the following best defines the base of support of the body?
The area beneath a person that consists of all points of contact between the body and the support surface
Which of the following terms can be used in place of repetition tempo?
Speed
What measurement is dependent upon the length of the lever arm and the angle between the force application and the lever arm?
Torque
What type of diabetes occurs when specialized cells in the pancreas (called beta cells) stop producing insulin?
Type 1
During which Phase of OPT should the exerciser be most concerned with increasing the speed (repetition tempo) of exercises?
Stabilization, strength, and power
Nervous system develops
As humans age
Synovial Joints
Unique with a synovial capsules, ligaments & fascia
Nervous system develops
As humans age
PNS / Sensory Receptors
Mechanoreceptors - touch / most relevant
Nocireceptors - pain
Chemoreceptors - chemical, taste, smell
Photoreceptors - light
PNS - Two Subdivisions
Somatic and Autonomic Nervous System
Structure of Muscles
Includes different layers of connective tissue that surround contractile muscle fibers
Human Movement System
Integration of nervous, skeletal and muscular systems
Nervous System
Provide sensory (afferent) & motor (efferent) info.
Arthrokinematic
Movement at the joint surface
Vertebral Column
5 Regions
Cervical, Thoracic, Lumbar, Saccrum, Coccyx
Joints are formed
One bone articulating with another
Osteokinematic
Describes bone movement
Neuron
Functional Unit of the Nervous System
Two important sensory receptors (mechanoreceptors)
Muscle spindle and Golgi tendon organ
