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Terms in this set (100)
the golgi tendon organ is essential component of static stretching because it
prevents muscle from being placed under excessive tension
which of the following is the correct force-couple relationship that allows for the upward rotation of the scapula?
upper trapezius and lower portions of the serratus anterior
deoxygenated blood is pumped from the right ventricle to the lungs through which of the following vessels
dynamic stretching improves soft tissue extensibility by using which of the following
the oxidative system is primarily used when a client
jogs for 30 minutes
which of the following would aide the primary respiratory muscles in breathing after a set of maximum effort sprints?
when an exercise is highly intensity & lasts about 10 seconds, which of the following energy pathways is predominantly in use?
a client who is practicing repeated squat exercises in order to create permanent changes in her technique is exhibiting
which of the following stimulates muscle fibers to go through a series of steps that initiate muscle contraction
which of the following exercises uses a ball-and-socket joint as the primary mover?
seated dumbell lateral raise
the body's ability to differentiate b/w walking on sand is an example of which of the following functions of the nervous system
if a client exhibits increased force output of his hamstrings & adductor magnus to compensate for a weakened gluteus maximus during hip extension, this is an example of ...
if a client squats w. his feet excessively externally rotated, it is evidence of which of the following
which of the following is considered the functional unit of muscle
which structure of the skeletal muscle contains a combination of glycogen, fats, minerals & oxygen binding myoglobin?
which of the following is the appropriate method to estimate the maximum heart rate for a client
subtract the client's age from 220
after performing a 3-minute step test it is determined that a client falls in the "fair" category for cardiovascular fitness. what is the appropriate starting zone for the client?
during a single-leg squat assessment, the client's standing leg caves inward. which of the following muscles is probably under active
a trainer is working with a senior client. the trainer should be aware of which of the following characteristics?
decreased lean body mass
a client's head protrudes during a pulling assessment. which of the following muscles should be stretched
which of the following best describes the purpose of the Davies test assessment?
assessing upper extremity agility & stabilization
during the overhead squat assessment, the client's arms fall forward. which of the following muscles are considered to be overactive?
the client's feet turn out when performing the overhead squat assessment. which of the following is likely the overactive muscle?
why is it crucial to have a client complete the PAR-Q
it helps detect any possible cardiorespiratory dysfunction
a personal trainer observers that a client leans forward excessively while performing an overhead squat. based on this observation, the appropriate action is to
static stretch the soleus, gastrocnemius, hip flexor complex, & abdominal complex
which of the following muscles is most likely overactive if a client's head protrudes forward during the pushing assessment
in order to ensure accuracy while taking resting heart rate, it is best that ll three tests be taken
at the same time of each day
which of the following assessments is commonly used in exercise physiology laboratories to measure body fat composition?
during a standing pulling assessment, a client compensates by moving his head forward. which of the following static stretches would be appropriate for this client?
which of the following assessments would be most appropriate to determine an athlete's maximal strength capabilities of the upper body pressing musculature?
bench press 1RM test
what auditory cue would a trainer use for a client who is performing a stability ball crunch?
perform a chin tuck to take stress off your neck
which of the following techniques is more of a risk, rather than a benefit, for a new senior client
arching quadriceps stretch
which of the following statements is correct regarding proper spotting technique for a client using dumbbells?
spot at the client's wrists
an obese client who has been diagnosed with peripheral arterial disease (PAD) should be advised to
strive for 20 to 30 minutes of continuous aerobic exercise daily
which of the following exercise is the next progression of a two arm dumbbell
alternating-arm dumbbell chest press on a stability ball
a client is currently training in the hypertrophy phase of the OPT Model. which phase of the flexibility continuum would be the most appropriate?
a client is placing pressure on his calf musculature using a foam roll. which of the following stretching techniques is the client using
a client indicates he is taking beta blockers for hypertension. during phase 1 of the OPT model the trainer should
avoid prone positions
which form of stretching should be used to decrease muscle spindle activity of a tight muscle before and after physical activity
a personal trainer is working with a 65year old client who is sedentary. which of the following SAQ drills would be appropriate for this client
stand up to figure 8
what visual cue would a trainer use for a client who is performing the single leg scaption exercise
demonstrate raising both arms, thumbs up at a 45 degree angle in the front of the body
within the stabilization phase of the resistance training, which would be an appropriate regression of the two-arm shoulder press seated on a stability ball?
seated on a bench
wich of the following is the correct kinetic chain checkpoint for the single-leg squat
knee is in line with the second & third toe
which of the following is appropriate when spotting during a bench press
determine how many repetitions the client will perform before beginning the set
Give an example of a stabilization level plyometric exercise
have the client perform a squat jump & hold the landing for 5 seconds before performing another rep
what are the three warm-up strategies that is most appropriate for a client in the stabilization level of the OPT model
step 1. self-myofascial release,
step 2. static stretching
step 3. cardiorespiratory exercise
give an example of a balance exercises that is appropriate for a client training in phase 2 of the OPT model
single leg squat & touchdown
resistance training system that aims to distribute blood flow between upper & lower extremities
peripheral heart action system
what is the minimum requirements as specified by the 2008 physical activity guidelines for americans?
adults should accumulate 150 min. of moderate-intensity aerobic activity every week for 75 min. of vigorous-intensity aerobic activity every week
what physiological adaption will a client experience from high volume resistance training?
increased metabolic rate
a new client tells the personal trainer that she is experiencing soreness following her first exercise session. which stage of the general adaption syndrome does this represent?
what is an appropriate movement assessment for a senior client who is sedentary
what is a benefit of integrated cardiorespiratory training
decrease in resting heart rate
Give an example of a superset that is appropriate for a client training in phase 5 of theOPT model
barbell squat with a squat jump
what micronutrient should be at low levels or absent in a multivitamin
what is recommended for a client who desires to achieve lean body mass gain
eat at least four meals each day
to enhance athletic ability for the endurance athlete, how much carbohydrate intake is recommended six days before an event
4g/kg of body weight
an excess of which of the following vitamins may cause complications in a client who is taking blood thinners
what is the percentage of total caloric intake from fat is appropriate for an athlete?
what is the approximate amount of water that a man who is sedentary should consume on a daily basis?
3.0L or 13 cups
a high protein diet is commonly associated with
a decrease in glycogen stores
give an example of a fat soluble vitamin
the fitness professional asks the client, "why do you want to lose weight?" this is an example of which of the following kinds of questions
when family members pressure a loved one to exercise, that person may respond by exercising less. this is known as
a certified personal trainer is working for two weeks on a cruise ship as a guest instructor. according to the Code of Professional Conduct, what type of clients is the personal trainer allowed to train?
a 60-year old man who has cardiac arrhythmia and a written medical clearance to exercise & prescribed restrictions on which excises to avoid
according to the NASM-BOC Code of Professional Conduct, certified personal trainers are required to meet legal & ethical requirements & uphold high levels of professionalism which include
referring the client to other healthcare professionals when nutritional meal plans are requested, unless the trainer has been specifically trained to do so
what is the immediate progression of the alternating-arm ball dumbbell chest press exercise
one-arm ball dumbbell chest press
what resistance training system is a variation of circuit training that alternates upper body & lower body exercises & consequently helps facilitate blood flow
peripheral heart action
what assessment is a progression from the single-leg squat test & is used to gauge lower extremity agility
shark skill test
during a single leg squat assessment your client's knee moves inward, which muscle would most likely be under-active
what describes the alignment of the musculoskeletal system that allows our center of gravity to be maintained over our based of support
what muscle is responsible for the eccentrically decelerating hip flexion & internal rotation
which muscle concentrically accelerates ankle dorsiflexion
when performing a squat, an overactive psoas can decrease neural drive to the gluteus maximus; this is an example of?
altered reciprocal inhibition
when performing cardiorespiratory exercise what is the lower range of maximum heart rate used in zone three
what measurement needs to be taken after the conclusion of the YMCA 3-minute step test to determine appropriate training intensities during cardiorespiratory exercise
max heart rate
when performing a peripheral heart action workout for strength, immediately after a bench press, which exercise would you perform?
the pectoralis major is responsible for concentrically accelerating which of the following movements
shoulder flexion, horizontal adduction and internal rotation
which chamber of the heart fills with oxygenated blood & proceeds to pump it to the entire body?
a force that produces rotation & is responsible for the turning effect of a joint
give an example of a superset that would be the appropriate for phase 5 of the OPT model
barbell squat followed by Trunk Jump
which of the following is a preferred exercise when working with a hypertensive client
when is it appropriate for a client to follow a very low calorie diet that allows consumption of only 800-1000 calories per day
under the supervision of a medical professional
which of the following is the best recommendation for protein intake for a client with the goal of increasing muscle mass
.5 to.8 g/lb
buying decisions are based on
a certified personal trainer refers a client to a medical professional in when...
the trainer becomes aware of undiagnosed hypertension
what is within the scope of practice of a personal trainer?
design a cardiorespiratory program for a client
resistance training workouts consisting of 8-12 repetitions predominantly uses which of the following energy systems?
obesity-related health problems increase when a person's BMI exceeds
what compensation is seen in an individual with pronation distortion syndrome
what muscle is shortened when the lower crossed syndrome is present
what muscle is lengthened when the upper crossed syndrome is present
deep cervical flexors
what is a possible injury due to the lower crossed syndrome
hamstring complex strain
what is the correct progression when using the propioceptive continuum
floor, balance beam, half foam roll, foam pad, balance disc
what is the best starting position when an individual performs a rotation chest pass
standing upright with the body turned at a 90 degree angle to the wall or partner
it may be necessary to start out with how many minutes of exercise when training a client with arthritis who has never worked out before
in order to increase shelf-life which of the following fatty acids has had hydrogen added
give an example of a total body stabilization- level exercise
single-leg romanian deadlift, curl to overhead press
when performing the resistance training stabilization exercise, what is the proper repetition range to use?
12 to 20
how many exercises per body part should be performed if you are training a beginning client
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