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Personal Training Final Exam
Latest 2023/ what are the exercise considerations for people w/ cardiac conditions? - ans1. emphasize self-monitoring for intensity
- avoid rapid change from laying down to standing
- avoid valsalva maneuver
- avoid isometric exercises(rise in BP) What is the first objective in phase 1 for stability and mobility training in programming? - ansTo reestablish appropriate levels of stability and mobility What is center of mass(COM) - anspoint where weight is evenly distributed For the first phase, what should be the first region prioritized? - ansThe lumbar region What other regions should be then focused on after the lumbar spine? - ansLumbar spine--->pelvis and thoracic spine--->scapulothoracic spine--->glenohumeral joint Lumbar-stable Pelvis and thoraci-Mobile Scapulothoracic- stable Glenohumeral-Mobile Then DISTAL regions What is the importance of improving the three regions first before going to distal regions? - ansCompromises existing stability; when a joint lacks stability, many muscles
normally mobilize that joint may need to alter their true functions to provide stability which leads to increase the potential for dysfunctional movement and injury Type 1 muscles - ansstability Type 2 muscles - ansmobility What is self-myofascial release? - ansstretching of the muscle with a foam roller What exercises make up the proximal stability: core function for lumbar area? - ans1. Supine drawing in
- Quadruped Drawing-in with extremity movement mobility or stability? glenohumeral - ansmobility mobility or stability? scapulothoracic - ansstability mobility or stability? thoracic spine - ansmobility mobility or stability? lumbar spine - ansstability mobility or stability? hip - ansmobility mobility or stability? knee - ansstability mobility or stability? ankle - ansmobility mobility or stability? foot - ansstability As the agonist muscle shortens, what does the antagonist muscle do? - anslengthen
What is the order of phase 1: stability and mobility training? - ansstart with core and lumbar spine, then pelvic and thoracic and scapulae and eventually when stable, extremities Proximal stability facilitates what? - ansdistal stability If a client shows a lack of trunk stability during hurdle step test, what is the problem? - anslack of core function If a client shows anterior pelvic tilt, what may be the problem? - anstight hip flexors What are is part of collecting forms that are health-history documents that are typically collected at the initiation of enrollment. - ansPre-Participation Screening what is a written statement signed by a participant prior to testing that informs him or her of testing purposes, process and all potential risks and discomforts? - ansInformed Consent what is considered legal responsibility? - ansLiability What are conditions are coronary heat disease and hypertension? - ansCardiac Conditions what refers to any disease that affects the cardiovascular system? - ansCardiovascular Disease (CVD) What is the results from the development of atherosclerosis in the coronary arteries? - ansCoronary Heat Disease
what is a specific form of characterized by the accumulation of fatty material on the inner walls of the arteries, causing them to harden, thicken, and lose elasticity? - ansatherosclerosis what is a decrease in the blood supply to a body organ, tissue, or part caused by constriction or obstruction of the blood vessels? - ansischemia What is an episode is which some of the heart's blood supply is severely cut off or restricted, causing the heart muscle to suffer and die from lack of oxygen? - ansmyocardial infraction (MI) what is defined as systolic blood pressure >140 mmHg and/or a diastolic blood pressure (DBP) of >90 mmHg? - ansHypertension what are the most common pulmonary conditions? - ansAsthma and Chronic Obstructive pulmonary disease (COPD) What is a chronic inflammatory disorder of the airways that causes airflow obstruction characterized by varying degrees of difficulty breathing, wheezing, coughing, and chest tightness. - ansAsthma Rest and Relax, Take Medication, Drink Warm liquid and Emergency Care are steps for what? - ansSteps for Managing an Asthma Attack what are pursed lip and diaphragmatic techniques of? - ansbreathing techniques what is shown to increase tidal volume and reduce respiratory rate in individuals with asthma? - ansPursed-Lip Breathing What can be used to help asthma suffers improve breathing capacity? - ansDiaphragmatic Breathing
Which stretching technique involves holding each stretch to the point of tension for 15 to 60 seconds? - ansStatic Stretching A skilled performance athlete who has established good flexibility would like to address functional flexibility during his pre-exercise stretching routine. What two types of stretching would be the BEST choices for this client? - ansDynamic stretching and ballistic stretching Which of the following muscles is part of the outer layer of the core? - ansLatissimus dorsi True or False: The strengthening of weakened muscles should begin with the performance of two to four repetitions of isometric muscle contractions, each held for five to 10 seconds at less than 50% of maximal voluntary contraction in a supported, isolated environment. - ansTrue True or false: A key role of the serratus anterior during open kinetic chain movement is to move the thorax toward a more fixed, stable scapulae. - ansFalse True or False: The center of mass is generally slightly lower in men due to their increased body mass and narrower stance. - ansFalse Which of the following techniques will reduce the balance challenge of an exercise? - ansLowering the center of mass Standing on a single leg and taking a step mandates stability in each of the following regions EXCEPT the __________. - ansRaised Leg Which type of movement has the GREATEST need for thoracic mobility? - ansRotational Movements
Which of the following exercises BEST addresses the rotational movement pattern during the movement-training phase? - ansWood Chop Which of the following joints is classified as favoring stability over mobility? - ansScapulothoracic A lack of hip joint mobility is BEST likely to lead to which of the following? - ansCompromised stability in the knees and lumbar spine. Limited movement over an extended period of time, such as is seen with injury and postural deviations, can result in muscle shortening on one side of a joint and muscle lengthening on the other side of the joint. How do these length changes affect the forcer generating capacity of these muscles? - ansThey will have greater force-generating capacity at their new lengths, but diminished force-generating capacity at normal resting lengths. Which force couple creates posterior rotation to pull the pelvis out of the anterior pelvic tilt? - ansHamstrings and rectus abdominis. The middle layer of torso muscles that are commonly referred to as "the core" consists of the ___. - ansMultifidi, quadratus lumborum, transvers abdominis, deep firbers of the internal oblique, diaphtagm, and pelvic floor musculature. Once a client can perform two sets of 10 repetitions of glute bridges, which exercise would provide the MOST appropriate progression? - ansSingle-leg glute bridge with opposite knee to chest. When helping a client build scapulothoracic stability, which exercise should a trainer have him or her perform FIRST to teach the client how to "pack" the scapula? - ansSupine shoulder depression and shoulder retraction
Which type of yoga is also known as "power yoga"? - ansAsthanga Yoga Which term, also the name of a type of yoga, is synonymous with what is also called "serpent power," or the coiled-up energy contained in the body? - ansKundalini Which form of tai chi is the most practiced in the West today? - ansYang style An older adult client who is interested in trying mind-body exercise has decided that tai chi might be the best fit for her needs and abilities. Which form of tai chi would you recommend? - ansSun style Which contemporary form of mind-body exercise involves floor work and as well as work done on a machine called a reformer? - ansPilates Which contemporary form of mind-body exercise includes a moderate-level aerobic component that fosters spontaneity? - ansNia One of the means of objectively assessing the success of a mind-body exercise program is to record baseline and serial blood-pressure measurements. - ansTrue __________ is the practice of voluntary breath control, consisting of conscious inhalation, retention, and exhalation. - ansParanyama Which of the following is NOT a common manifestation of atherosclerosis? - ansArrhythmias During a workout, you notice that a client displays a sudden lack of coordination and balance and, when asked, reports trouble seeing. What is the MOST likely cause of these symptoms? - ansStroke
A client's physician provides the following guideline regarding the intensity of exercise for a new client: "An RPE of 11 to 16 (6 to 20 scale) is the preferred exercise intensity." With which condition is this client MOST likely coping? - ansType 2 diabetes A male client brings a form from his primary care physician reporting the following test results: Waist circumference: 41 inchesTriglycerides: 140 mg/dLHDL cholesterol: 38 mg/dLBlood pressure: 128/80 mmHgFasting blood glucose: 93 mg/dL This client currently has the metabolic syndrome. - ansFalse A client's physician provides the following guideline regarding the mode of exercise for a new client: "Swimming is the recommended mode of exercise; upper-body resistance- training exercises are not appropriate." With which of the following conditions is this client MOST likely coping? - ansAsthma Weightbearing and resistance-training activities are MOST important for clients with which of the following diseases or disorders? - ansOsteoporosis For clients with which of the following diseases or disorders is it MOST important to develop a "regular" pattern of activity that does not result in post-activity malaise? - ansChronic fatigue syndrome How often should low-back exercises be performed in order to yield the maximum benefit? - ans7 days/week When programming exercise to help a client reduce low-back pain, it is most important to focus on muscular strength, as opposed to muscular endurance. - ansFalse Overweight or obese clients who are seeking to lose weight should perform a MINIMUM of _____ minutes of moderate-intensity exercise each week. - ans
Each of the following is an indication that muscle fatigue is occurring when a patient is exercising against resistance except: - ansTemporary loss of sensation in the exercising muscles It has been shown that after resistance exercise to exhaustion, recovery from exercise (recovery from fatigue) occurs most efficiently if: - ansThe patient performs low- intensity, active exercise using the fatigued muscle Each of the following is a true statement about muscle strength and resistance training through the life-span except: - ansAlthough muscle strength tends to gradually decrease in middle-age and older adults, weight training has been shown to be ineffective (does not lead to adaptive strength gains or functional improvement) after the seventh decade of life Which of the following forms of resistance training is most appropriate for a 9-year-old child with weakness of the elbow musculature as the result of an elbow sprain, followed by several weeks of elbow immobilization combined with daily active (nonresisted) ROM? - ansUnderhand bilateral toss of a weighted ball Which components of a resistance exercise program should be modified (manipulated) during the program to produce training-induced improvement in muscle endurance? - ansLoad and repetitions If the strength of a muscle is "good" (grade 4/5) and active ROM cannot be done, repetitive setting exercises will accomplish each of the following except: - ansIncrease the strength in the muscle When an exercise involves using the same muscle group to lift and lower a constant load, such as flexing and extending the elbow while standing and holding a weight, which of the following is correct about the effect of this exercise on the tension generated by the musculature? - ansWhen the weight is lowered (controlled by an
eccentric contraction), fewer motor units are recruited, and thus less tension is generated, than when the weight is lifted (controlled by a concentric contraction) To improve upper extremity strength, stability, and proprioception, during which of the following variations of push-ups does body weight provide the greatest resistance? - ansBilateral push-ups while in a fully prone position on the floor with weight on the hands and toes A patient has mild joint swelling and pain during active ROM, but resisted tests of the muscles that cross the swollen joints do not cause pain. Your goal is to maintain or possibly increase strength through the available ROM. The most appropriate choice of exercise is: - ansMultiple-angle isometric exercise against resistance If a patient, who is in a prone-lying position with a cuff weight around his ankle, flexes his knee from a fully extended (0) position to a fully flexed (150) position, what type(s) of contraction will occur in which muscle group(s)? - ansThe knee flexors contract concentrically from 0 to 90, and the knee extensors contract eccentrically from 90 to 150 of flexion Your goal is to improve lower extremity proprioception, balance, and strength. Which of the following closed-chain exercises is the most challenging? - ansHave the patient stand on one foot on a piece of foam and maintain his balance You test the muscle strength of the middle deltoid and determine it to be 2/5. The goal of an exercise you are having a patient do is to increase muscular endurance of the middle deltoid. Of the exercises described, which is most appropriate to meet the goal at this point in the exercise program? - ansPlace the patient in a supine position on a large mat. As you support the weight of the arm, have the patient abduct the arm through full ROM as many times as possible against a minimal amount of manual resistance.
When applying manual resistance to the upper extremity using the D1 extension pattern (PNF), the muscle groups being facilitated (strengthened) are the shoulder extensors and the: - ansAbductors, internal rotators, and wrist and finger extensors A patient is holding a piece of elastic tubing with both hands in front of his body. Both elbows are flexed to 90, and both upper arms are held gently against the sides of the patient's chest. You instruct the patient to internally and externally rotate both shoulders simultaneously in this position. This activity strengthens the: - ansExternal rotators concentrically and eccentrically Which factors affect the amount of resistance provided by elastic resistance bands during exercise? - ansStretch of the band and angle of the band in relation to the moving bone You are having a patient throw and catch a weighted ball in a stretch-shortening drill. Which of the following is a true statement about this type of training? The most appropriate way to progress this drill is to: - ansDecrease the amoritization phase before increasing the weight of the ball If a patient, who has an inflammatory muscle disease such as polymyositis engages in a vigorous resistance training program, it is possible that progressive deterioration, rather than improvement, in muscle strength that is irreversible can occur. The term that best describes this phenomenon is: - ansOverwork weakness Research has shown that the most effective way to relieve the symptoms of DOMS once it has developed is to: - ansPerform gentle active exercises for a few minutes before starting to exercise again You are designing an exercise program for a patient with a history of hypertension. Which of the following types of exercise is associated with the highest risk of causing an increase in blood pressure during exercise? - ansHigh-effort isometric exercise
Plyometric training drills are an example of an intervention to develop primarily which of the following? - ansPower You are asked to develop a home exercise program aimed at improving strength of a particular muscle group. You set your parameters using which of the following? - ansHigh load, low repetitions The principle of resistance training that suggests that adaptive changes are transient unless a person participates in a maintenance program is which of the following? - ansReversibility principle When putting together effective dosage for exercise, you must consider all of the following except: - ansPosition A patient doing hip abduction exercise with a cuff weight in the supine position is primarily applying a resistance force to which of the following muscle groups? - ansHip flexors Submaximal exercise loads are recommended for each of the following patients except:
- ans40-year-old client who wants a conditioning program You are trying to decide if it is time to increase resistance while strength training your patient. Current recommendations are to increase if they can do which of the following volumes without fatigue? - ans6-12 repetitions, 2-3 sets In terms of exercise order, if you are doing a strength program to the lower extremities, which muscle group should be exercised first? - ansHip extensors An ideal ISOM muscle contraction should be held for how long? - ans6 seconds
If jogging for 20 minutes requires 50 units of work output and 200 units of work input, what is the exercise efficiency? - ans25% Your patient is a sedentary 52 year-old man who smokes a pack of cigarettes a day and has a family history of cardiovascular disease. The most appropriate method of determining his fitness level is: - ansSample expired air during multistage treadmill testing Mary is 30 lb overweight and wants to start exercising for fitness and to lose weight before her high school class reunion next year. For motivation she has set a goal to run a 10K race in 6 months. The best method of training for this event would be: - ansFast walking, progressing to running 5 to 6 days a week Four methods of training are known to challenge the aerobic system. Which method of training is characterized by a period of exercise followed by a brief period of relief? - ansInterval Principles of stress testing include each of the following except: - ansEach successive workload level is maintained for no more than 1 minute A stress test should be terminated if - ansThere is a significant drop in systolic blood pressure in response to an increasing workload Which of the following is a correct statement about maximum heart rate and exercise heart rate? - ansIf a young or middle-aged individual is carefully screened and has been jogging or running for some time, it is appropriate to use the results of a submaximal field test to determine maximum heart rate. Which of the following is correct about the intensity of exercise and achieving a conditioning response? - ansFor a sedentary, deconditioned individual, low-intensity
exercise at the 40% to 60% level is usually sufficient to induce an initial conditioning response. Each of the following is true about phase I of a cardiac rehabilitation program for a patient who has had a myocardial infarction except: - ansIn today's health care environment phase I does not begin until after the patient has been discharged because a typical hospital stay is only 3 to 5 days Which of the following statements is correct about the use of arm exercises (upper extremity ergometry) versus leg exercises (treadmill walking, bicycling) in a cardiac rehabilitation program? - ansMyocardial O2 consumption (heart rate systolic blood pressure) is higher with arm exercises than leg exercises. You are encouraging your patient to engage in aerobic exercise conditioning. Significant positive changes can be generally measured in how many weeks? - ans10-12 weeks Current recommendations from the AHA and CDC recommend frequency for an aerobic exercise program to be: - ans30 minutes 5-7 days per week The frequency required to maintain a level of aerobic fitness is: - ansLess than what is required to improve it The type of aerobic training characterized by a series of activities that are repeated is which of the following? - ansCircuit training The most common method of aerobic training utilized in a phase II cardiac rehabilitation program is which of the following? - ansCircuit-interval training Which of the following is not a true statement about an aerobic training program? - ansPain that lasts longer than 8 hours afterward is an indication of overuse
