ACSM EP-C Domain II
Terms in this set (104)
Your client has an acute hamstring strain. You should avoid:
Stretching the hamstring for up to 60s per stretch.
A standing pendulum leg swing is considered what type of stretch?
A single exercise session is referred to as resistance ___________, while the combination of many consecutive sessions over time is called resistance ______________.
Increased mitochondrial density is a result of:
Chronic cardiorespiratory activity.
During exercise, pain is a sign to:
"Use it or lose it", basically states that physiological gains from training:
Must be maintained through regular training
Negative effects of low metabolic rate:
Higher body weight
Client who has suffered from whiplash would benefit from:
Stretching the Levator scapulae and sternocleidomastoids and strengthening rhomboids, neck extensors, and upper/middle trapezius.
For males, the 3-site skin fold assessment is:
Taken on the right side at the abdomen, thigh, and chest.
Training principal where you swim to get better at swimming:
SAID: Specific Adaptations to Impose Demands
Side-lying quadricep stretch is most appropriate for
Running takes place in which plane?
Individuals with arthritis should ideally stretch when
Joint pain is minimal
Most common mineral deficiency the EP-C is likely to encounter is:
An example of an open chain exercise is:
Leg Extension (distal segment of a joint moves in space).
Principal of reversibility states that:
Any improvement gained will reverse/decrease when a client quits.
Most important safety consideration when working with children:
Maintain proper hydration to avoid heat injuries
What does the 1RM bench press assess?
Strength of the muscles involved in arm extension
Strength of the muscles involved in arm flexion
Which exercise is the most effective in increasing muscular power?
Initial inflammatory stage of a sprain/strain is about
The muscles that function to adduct the hip joint are collectively in which area of the hip?
- Adductor longus, Adductor magnus, Adductor brevis, and Gracilis
Water based exercises are the most appropriate for:
Clients with osteoarthritis
What provides ideal stress on the bones to promote positive adaptations?
Which of the following is an acute response to exercise?
Reduced blood flow to the gut
Which part of the heart is responsible for pumping deoxygenated blood to the lungs for oxygen loading and carbon dioxide unloading?
Which piece of equipment is best for increasing power?
Key recommendation of 2010 USDA dietary guidelines
Color your plate
___________ makes the exercise more ___________ increasing efficiency.
Lengthening the lever arm, difficult
For most clients, a positive effect of consistent energy deficit is
Decreased body weight
Which of the following would be a good warmup for a healthy adult about to take a 3-mile run?
Light walking, then jogging 5-10 min
Medications with no effect on HR, but can lower blood pressure
Similar site for both male/female skinfold test:
Muscle and bone strengthening exercises for children should be performed how many times per week?
Describe physical principal associated with valsalva maneuver:
Increased intrathoracic pressure, which results in decreased stroke volume
The skill related components of physical fitness include
Speed, agility, coordination, balance, power, and reaction time
Effects of regular exercise on dyslipidema
Regular exercise can increase HDL-c levels
Hypertension is classified as:
>/= 140mmHg systolic and >/= 90mmHg diastolic
Which type of resistance training is best for a client with diabetes?
Circuit training at low intensity
- Won't spike BP as high
What routine is best for a client with lower back pain?
Restorative exercise designed to improve structural integrity of lower trunk
What sport will most likely cause shoulder impingement due to overtraining?
Plyometrics predominantly use what energy system?
What would the best time under tension for a beginning exerciser to do the plank?
What routine would be best for a client with hypertension?
Aerobic exercise everyday or almost everyday? 30-60 min at low intensity.
What test assesses anaerobic capacity?
300 yard shuttle run
Energy nutrients allow us to:
Do muscular work, transfer electrical energy between nerve cells, and help us maintain body temperature
To avoid underhydration during activity, make sure clients:
Consume fluids on a fixed time interval
As the body adapts to a given stimulus, an increase in the stimulus is required for further adaptations and improvements:
The feeling of chronic muscular fatigue is a sign of:
What is true regarding obesity?
Obesity is associated with several comorbities
Obese individuals should start with
30 minutes of exercise 5 days/week at an HRR of 40-59%
33 year old female with Bench Press ratio .63
Start with rep range 8-12 because .63 is a good score
During a back squat it is important to rest the barbell on:
The upper trapezius near T2
Recommended exercises for core musculature:
Multidirectional exercises that involve rotational and diagonal patterns.
What movement creates the most stress on the lower back?
Ideal rep range for someone new to resistance training:
8-12 reps, 1-2 sets, 2-3 days/week
ACSM recommends inclusion of general stretching exercises for all muscles at least:
Theory of planned Behavior:
Clients are more likely to change when they have a positive attitude
Preparticipation health screenings during initial client consultation help the EP-C to maximize ___________ and minimize _____________.
Healthy adults 18-65 need:
20min of vigorous-intensity aerobic activity 5 days/week.
The key to determining optimal rest period length is to
Observe the client
Something that happens immediately and not over time
Type of resistance training that allows an individual to exert maximal resistance throughout an entire range of motion by controlling the movement speed.
Carbohydrate intake is recommended for most individuals at _________ per kg body weight per day.
The intensity of work is represented by ___________, amount of force is represented by _____________, and displacement is represented by the ____________.
RPE, resistance, ROM
Tai Chi is considered to be which type of exercise?
Protein maintains fluid balance between the blood and surrounding tissue. During exercise this:
Helps maintain blood volume and sweat rates.
During a standing calf raise:
Knees should be slightly flexed
Client needs to strengthen her scapular retractors to enhance scapulothoracic stability. Given this need, she should strengthen which muscles?
Rhomboids and Middle Trapezius
The _________ and _________ of resistance training need to be carefully progressed and monitored to limit muscle tissue damage.
Approx 95% of adults who successfully lose weight regain their weight within:
Seated calf raises emphasize the soleus muscle, while standing calf raises emphasize the:
Fat intake should be no more than ________% of total daily calories.
Prescription for clients with osteoporosis:
Bilateral ankle edema is a sign of:
Heart failure or bilateral chronic venous return insufficiency.
During aerobic exercise with gradually increasing intensity, the point at which the increased demand for oxygen results in a non-linear increase in ventilation corresponds with:
Functional flexibility post exercise:
Static stretching and proprioceptive neuromuscular facilitation.
Best CV training routine for someone with diabetes is:
20-60min every day or almost every day.
- Consistency in a daily routine is the major pillar in diabetes care.
Static stretching may contribute to a decrease in
Negative thoughts that reduce the confidence needed to make change are called:
USDA dietary guidelines recommended reducing certain food components, increasing nutrients, building healthy eating patterns, and:
Balancing calories to manage weight
Specificity training for a runner:
- Resistance training for entire body, 3 days/week at 15-20 reps.
- 15-20 is muscular endurance, best for a runner.
A physiological adaptation to aerobic conditioning in untrained individuals will result in a ________ in resting HR and a ____________ in exercise HR at a submax effort.
Strength gains during early phases of resistance training are largely due to
Changes in the nervous system
Which group of muscles function to extend the hip joint?
Gluteus maximus and hamstrings
Acute responses to cardiovascular exercise:
- Increase in stroke volume
- Increase in systolic BP
Which of the following cardiac variables will increase as a result of regular aerobic training @ submax effort?
- Arteriovenous oxygen difference
- In response to training, the amount of oxygen extracted by the muscles increases. This reflects the difference between oxygen content in arterial blood and oxygen content in venous blood.
Primary advantage of the increase in blood volume that results from chronic aerobic exercise?
Enhanced oxygen delivery to the working muscles.
Dietary cholesterol should be limited to less than ________ per day, based on USDA dietary guidelines.
- lowers risk of heart disease
Energy nutrients allow us to do:
Muscular work, transfer electrical energy between nerve cells, and help us maintain body temperature.
According to 2013 ACSM Guidelines for exercise testing and prescription, significant health benefits can be achieved with:
A combo of moderate to vigerous exercise involving major muscle groups 30-60min per session, 3-5 days/week
Good advice to your clients about diet while traveling is to:
Pack your own nutrient dense food for the trip.
Why do older clients need balance exercise?
Dynamic balance is essential to decrease risk of falling.
Prime mover for lat pull besides latissimus dorsi?
Which energy system is used for a 100m sprint
ATP and Creatine Phosphate
What is the rotator cuff's primary role at the shoulder joint?
Provide dynamic stability during humeral motion
Best way to address all learning styles:
Measuring a clients exercise using the Karvonen forumla is best for:
What to tell someone who is afraid to "bulk up"
Explain how resistance training can gain lean body mass and raise resting metabolism.
To manipulate the intensity and increase the challenge of balance-related training, you should:
Narrow the base of support
Closed-chain shoulder complex progression:
Push-up plus off a wall -> shoulder IR/ER -> seated DB press.
Best rationale for strengthening core:
A strong core facilitates efficient energy transfer between upper and lower extremities.
An injury to a ligament is considered a ________.
What percentage of U.S. adults meet the ACSM recommended guidelines for regular moderate-intensity activity?
Daily sodium intake should be less than _________ for most adults and no more than __________ for people over 51 and special populations.