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If a new client's goal is to build muscular strength, how often should they train per week? - ✔✔ 1 - 2 times Once 3 - 5 times Every day (CSP) Which of the following activities is safe for pregnant women to engage in? - ✔✔Swimming (CB) Which of the following was most likely created using the principles of biomechanics? - ✔✔ An ergonomic office chair (All of the above)** A supportive device for those with carpal tunnel syndrome Shoe inserts to correct posture (CES)What are the primary muscles used during normal breathing? - ✔✔External intercostals and diaphragm (CPD) You are working with a new client who is overweight and wants to lose 30 pounds, but has never engaged in an exercise program before. Which of the following activities would be most appropriate to begin with? - ✔✔Walking? (CB) The study of human motion itself is known as: - ✔✔Kinematics (CES) What type of muscle action generates tension in the muscle, but does not lengthen or shorten it? - ✔✔Isometric (or static)
(CN) How can the trainer determine whether or not the client is adequately replenishing their fluids while engaging in long, vigorous workouts? - ✔✔Weigh the client before, during, and after the workout (CES) Because skeletal muscles are grouped together, they cannot function separately. True or false? - ✔✔false (CF) It is normal and expected to feel pain while stretching. - ✔✔False (CES) The ATP-CP system is primarily used to generate energy for: - ✔✔Immediate use (CN) Fats do not serve any purpose in a healthy diet and should be avoided completely. True or false? - ✔✔False (CN) What is the primary source of fuel for the body? - ✔✔Carbohydrates (CN) Which of the following is a healthy source of protein? - ✔✔***all of the above**** low fat milk eggs almonds (CB) A special device called a dynamometer is required to perform __________ muscle actions. - ✔✔Isokinetic (CB) Which of the following is NOT one of the three groups of proprioceptors? - ✔✔Spinal proprioceptors (CN) On average, how many calories are expended during 1 minute of strenuous activity? - ✔✔ 11 - 15 (CN) Alcohol is considered a carbohydrate. True or false? - ✔✔false
(CPD) ___________ periodization is generally only done with athletes and well-conditioned clients. - ✔✔Overreaching (CPD) A 25-year-old client exercising at a moderate intensity level should have a target heart rate of: - ✔✔ 220 - 25 x .80 = 152-168 BPM** CSP) Elderly persons should not lift weights. True or false? - ✔✔false (CCA) A female client weighs 180 pounds. You measure her body fat and determine it is 26%. What is the goal weight if body fat is reduced to 22%? - ✔✔180 x .22 = 39lbs of fat. 180 - 39 = 140 pound goal (CES) Due to the typical repetition range of most strength training programs, the ________ energy system is given most importance. - ✔✔ATP-CP** Oxidative Glycolytic (CWS) How can the personal trainer help the client avoid most problems while training? - ✔✔All of the above****** Allow adequate time for recovery Make sure the exercise program doesn't cause the individual to over train Keep the client motivated (CWS) Drinking half a cup or more of liquid every __________ can help replace sweat that is lost while exercising. - ✔✔ 10 - 20 min (CPDE) Muscular strength cannot be developed unless the muscle is worked until the muscle becomes: - ✔✔Fatigued (CWS) Which of the following is a symptom of dehydration? - ✔✔Decrease in sweating
CSP) Which of the following is an indication that a client with hypertension should take a break from exercising? - ✔✔Chest pain (CPD) Periodized training and cross-training are the same thing. True or false? - ✔✔false (CLB) Using the same workout with all clients will greatly reduce the risk of injury, and therefore limit your liability. True or false? - ✔✔false (CB) The movements associated with throwing a ball occur in the ______________ plane. - ✔✔Transverse (CB) The lengthening of an activated muscle is called: - ✔✔eccentric (CPDE) A cool down period of low intensity activity after a workout is important because it aids in the removal of lactate from the muscles. True or false? - ✔✔true (CSP) As long as meals are on a regular schedule, research shows it is okay for children to eat while watching TV. True or false? - ✔✔false (CPDE) The functional reach test is designed to measure: - ✔✔flexibility (CLB) What type of business significantly limits the risk of the individuals involved and is usually the best alternative for a small business? - ✔✔S Corporation (CPD) What kind of periodization training program varies the volume and intensity of the exercise in a patterned way? - ✔✔traditional CPD) Which of the following is an example of a total body exercise appropriate for plyometric training? - ✔✔squat jump
(CES) Lactic acid buildup can cause: - ✔✔Soreness immediately following a workout and Delayed Onset Muscle Soreness (DOMS) (CF) The multiplanar lunge is an example of a ____________ stretching technique. - ✔✔Static (CCA) Your new male client weighs 180 pounds. You measure his body fat and determine it is 26%. What is your client's lean body weight? - ✔✔180 x .26 = 46.8 180-46.8=133. (CCA) Everyone with an overweight BMI will develop weight-related health problems and should not exercise. True or false? - ✔✔false (CF) Which of the following is NOT a form of corrective flexibility? - ✔✔Dynamic stretching (CPDE) Increasing the range of motion at joints by using both active and passive stretching is known as: - ✔✔ (CF) Which of the following techniques uses massage to improve flexibility? - ✔✔Self myofascial release (CWS) Dehydration can cause: - ✔✔Reduced muscle strength (CCA) Body Mass Index (BMI) indicates what a person's body weight should be according to what? - ✔✔height (CCA) A new client who is visibly overweight has recently found out that he has Type 2 diabetes mellitus, and wants to begin an exercise program to lose weight and try to control his diabetes. What is the best course of action for the personal trainer? - ✔✔Start him with low-intensity aerobic exercises (CWS) Muscle cramps can be caused by: - ✔✔Electrolyte imbalances Not stretching before training
Muscle fatigue All of the above*** (CN) When should your client start replacing carbohydrates lost during training? - ✔✔15 minutes after stopping the activity (CF) Stretching an antagonist muscle to its maximum limit and holding the position refers to: - ✔✔Static stretching (CB) Inertia can be defined as the body's: - ✔✔Resistance to a change in force (CPD) The maximal load that can be lifted for a specific number of repetitions is referred to as: - ✔✔Repetition maximums (CPD) Which of the following is a submaximal test that can help give a sense of the intensity of workouts? - ✔✔Rockport Walk Test (CLB) Informed consent states that the personal trainer has a responsibility to protect their clients from harm. True or false? - ✔✔false (CWS) What are the two main electrolytes used during muscle exertion? - ✔✔potassium and sodium chloride (CWS) What should the trainer do if a client begins to display some of the symptoms of heat stroke? - ✔✔Obtain emergency medical assistance immediately (CWS) Aches and pains throughout the body and a loss of appetite are considered what kind of warning signs? - ✔✔health (CSP) Health care professionals recommend that children engage in at least _________ of physical activity per day for good health. - ✔✔60 min
(CLB) Which of the following is required of all certified personal trainers? - ✔✔First aid training CPR training Automated external defibrillator training All of the above** (CES) Which of the following is NOT a function of the cardiovascular system? - ✔✔Carrying messages to muscles (CWS) If a client experiences brief muscle pain and tightening during exercise or work in a hot environment, they most likely are experiencing: - ✔✔Muscle cramps (CLB) Why is it important to document incidences right away, such as a slip and fall or an emergency? - ✔✔So there is a record of the facts that is not tainted by faulty human memory (CWS) Heat stroke is a life-threatening medical emergency. True or false? - ✔✔true (CPD) What is the target heart rate for a 70-year-old male exercising at very light intensity? - ✔✔ 220 - 70 = 150 max HR -- 150 x .60 = 90 target HR 80 - 95 BPM*** (CN) To maintain a healthy diet for physically active persons, approximately how much fat should each meal contain? - ✔✔15% 35%** 10% 5% (CWS) The trainer and client should expect some level of discomfort when starting a new program. True or false? - ✔✔false?
(CB) Which of the following methods is used to assess proprioception? - ✔✔Perception of passive movement Reaction time of reflex All of the above****** Joint position
