ACSM MCQ: February 2017

Archive for February 2017

Which respiratory muscle is constantly involved with breathing at any exercise intensity, including rest?

a. internal intercostals

b. rectus abdominus

c. external intercostals

d. scaline

e. diaphragm

Answer: E

Which physiological measure will increase only through lower submaximal exercise intensities and possibly decrease at maximal exertion?

a. heart rate

b. cardiac output

c. blood pressure

d. stroke volume

e. arterial-ventricular oxygen difference

Answer: D

Which of the following molecules directly provides the energy needed to form myosin cross-bridges?

a. protein

b. glucose

c. adenosine triphosphate

d. creatine phosphate

e. fat

Answer: C

Which advantage does a sport drink have over water?

a. contains electrolytes

b. contains sodium

c. improved flavor

d. contains some carbohydrates

e. all of these

Answer: E

The number of times a heart contracts during a defined amount of time is known as which of the following?

a. recovery heart rate

b. target heart rate

c. resting heart rate

d. stroke volume

e. heart rate

Answer: E

At what place in the body is the concentration of oxygen in the blood the highest?

a. left ventricle

b. aorta

c. pulmonary artery

d. pulmonary vein

e. superior vena cava

Answer: D

Performing push-ups, lungs, sit-ups, biceps curls and triceps press-downs alternatively with small rest periods is an example of which type of training?

a. spot training

b. circuit training

c. power training

d. mechanical training

e. flexibility training

Answer: B

Which of the following types of muscle actions can produce the most force?

a. slow eccentric contraction

b. slow concentric contraction

c. fast concentric contraction

d. fact eccentric contraction

e. isometric contraction

Answer: D

Which catabolic hormone's secretion increases with exercise?

a. estrogen

b. insulin

c. cortisol

d. growth hormone

e. testosterone

Answer: C

A client is training with 85% of their maximum load. How many exercises are they estimated to be able to perform with this load?

a. six

b. ten

c. eight

d. four

e. one

Answer: A

Utilizing a resistance training program only will least likely result in the following improvements?

a. muscular endurance

b. strength

c. power

d. aerobic endurance

e. hypertrophy

Answer: D

What does the "A" stand for in the SMART acronym?

a. aerobic

b. advantageous

c. attainable

d. actual

Answer: C

Walking knee lifts, the inchworm, and the lunge walk are all classified as which type of warm-up activity?

a. static stretches

b. ballistic stretches

c. PNF stretches

d. dynamic stretches

e. free weight exercises

Answer: D

Which of the following activities requires approximately 3.5 mL of oxygen per kilogram of body weight per minute?

a. rest

b. plyometric exercises

c. maximum intensity

d. moderate resistance squats

e. light bike riding

Answer: A

Which of the following dynamic flexibility exercises occurs in the frontal plane?

a. soldier walk

b. butt kicks

c. wood chop

d. side shuffle

e. pendulum leg swings (front to back)

Answer: D

Which strategy of designing training programs involves systematic variation of the training parameters in order to maximize their effect?

a. qualitative planning

b. periodization

c. cyclization

d. linearization

e. variable planning

Answer: B

Which of the following muscles is not involved in respiration during high intensity exercise?

a. rectus abdominis

b. pectoralis major

c. internal obliques

d. diaphragm

e. external intercostals

Answer: B

Which of the following is not a common cause of the most common disability that affects the lumbar spine?

a. facet joint inflammation

b. disc herniation

c. poor posture

d. muscle strain

e. core stability

Answer: E

What is the ideal maximum number, in millimeters, for systolic blood pressure?

a. 80

b. 160

c. 200

d. 120

e. 150

Answer: D

The tibialis anterior is considered which type of muscle during a calf press exercise?

a. non-specific

b. agonist

c. antagonist

d. passive

e. synergist

Answer: C

In which of the following systems does the brain play the largest part?

a. cardiovascular system

b. muscular system

c. central nervous system

d. respiratory system

e. lymphatic system

Answer: C

During the first five yards of the forty yard dash, where must the base of support move in relation to the center of gravity?

a. remain at the center of gravity

b. behind the center of gravity

c. closer to the center of gravity

d. above the center of gravity

e. farther from the center of gravity

Answer: E

Which types of foods should a client consume to ensure they obtain an adequate amount of vitamins?

a. legumes and vegetables

b. grains and cereals

c. fruits and vegetables

d. meats and grains

e. fish and legumes

Answer: C

Wrist curls and wrist extensions are both designed to strengthen which body part?

a. shoulder

b. wrist

c. forearm

d. upper arm

e. none of these

Answer: C

Which of the following accounts for similar resting cardiac outputs in trained and untrained individuals despite the fact that those who are trained have a lower resting heart rate?

a. decreased resistance to blood flow in trained individuals

b. neural factors in untrained individuals

c. higher blood volume in trained individuals

d. larger stroke volume in trained individuals

e. lower blood pressure in trained individuals

Answer: D

Which of the following is least likely to be affected by endurance or cardiorespiratory training?

a. arteriovenous oxygen difference

b. mitochondrial density

c. ventilation

d. maximum oxygen consumption

e. stroke volume

Answer: C

A client with misaligned joints due to poor posture is unable to develop maximal tension during an exercise. What phenomenon may explain this situation?

a. force-couple relationship

b. newton's first law

c. force-velocity curve

d. length-tension relationship

e. all or none principle

Answer: D

Which of the following characteristics cannot be attributed to fast twitch muscle fibers?

a. increased rate of tension

b. increased phosphorylation of creatine phosphate

c. increased anaerobic metabolism

d. increased fat oxidation

e. generate large amount of force

Answer: D

When structure in the heart allows the ventricles to fill with blood before contraction occurs?

a. AV node

b. SA node

c. bundle of His

d. bundle branches

e. purkinje fibers

Answer: A

In addition to hand position, what other factor is important in determining grip?

a. using a hook grip

b. placing the hands at the appropriate distance from each other

c. maintaining maximum grip strength

d. reducing had moisture prior to the exercise

e. all of these

Answer: B

Which of the following is a basic component of a personal training session?

a. cool-down

b. warm-up

c. flexibility

d. conditioning

e. all of these

Answer: E

What happens to a muscle during an isometric contraction?

a. lengthens while relaxing

b. shortens while contracting

c. lengthens while contracting

d. stays the same length while relaxing

e. stays the same length while contracting

Answer: E

Which of the following increases at the beginning of exercise when comparing high-intensity running to low-intensity running?

a. pH of muscle tissue

b. oxygen deficit

c. relative contribution of aerobic metabolism

d. contribution of fat as a fuel source

e. post-exercise oxygen consumption

Answer: B

When a motor unit is triggered, what percentage of t hat motor unit is utilized when performing exercises with a load half of one's maximum?

a. 100%

b. 75%

c. 50%

d. 25%

e. none of these

Answer: A

A client is looking to lose body weight, what type of carbohydrate should be suggested to consume during this process?

a. high glycemic index carbohydrate

b. low glycemic index carbohydrate

c. simple carbohydrate

d. no or little carbohydrates

e. complex carbohydrates

Answer: B

Which of the following individuals is most likely to adhere to exercise?

a. someone who is extrinsically motivated

b. someone whose goal is to fit into a certain outfit

c. someone who wants to look better

d. someone who values his or her quality of life

e. someone whose goal is to lose 10 pounds

Answer: D

With a goal of weight loss, what is the recommended decrease in calories per day?

a. 500

b. 1000

c. 100

d. 300

e. 30

Answer: D

What is the easiest method of determining hydration levels?

a. urine amount

b. urine color

c. using pH strips

d. level of thirst

e. urine frequency

Answer: B

Those who choose not to eat animal products may be at risk of being deficient in which mineral?

a. sodium

b. phosphorus

c. iron

d. potassium

e. magnesium

Answer: C

Which of the following is regulated by the autonomic nervous system inside the human body?

a. blood shunting

b. heart rate

c. breathing

d. digestion

e. all of these

Answer: B

Which of the following is the least healthy form of lipids?

a. trans fats

b. monounsaturated fats

c. polyunsaturated fats

d. saturated fats

e. all of these

Answer: A

Which of the following movements occurs in the transverse plane?

a. flexion

b. extension

c. abduction

d. adduction

e. horizontal abduction

Answer: E

When a client is performing a biceps curl with a ten-pound weight and the weight moves a total of one meter per repetition, what is the total work for three sets of ten?

a. 100 lb. m

b. 300 lb. m

c. 30 lb. m

d. 10 lb. m

e. 3000 lb. m

Answer: B

Which of the following ordering of exercises is considered ideal when designing resistance training programs?

a. triceps press-down, bench press, push press

b. triceps press-down, push press, bench press

c. push press, triceps press-down, bench press

d. bench press, push press, triceps press-down

e. push press, bench press, triceps press-down

Answer: E

Which sensory receptor is stimulated during the eccentric portion of a plyometric movement?

a. joint receptor

b. golgi tendon organ

c. muscle spindle

d. pacinian corpuscle

e. none of these

Answer: C

Which of the following foods has the highest glycemic index?

a. chickpea

b. carrot

c. bread

d. yogurt

e. beef

Answer: C

Which of the following muscle groups, due to its structure in relation to joints, can produce the most tension throughout the range of motion?

a. triceps muscles

b. back muscles

c. hamstring muscles

d. chest muscles

e. calf muscles

Answer: C

Which biomechanical response occurs during the gait of a client who has sprained their ankle?

a. hip hike t account for affected limb

b. stance phase of two limbs are not equal

c. weight bearing on lateral edge of foot

d. pelvis is laterally rotated

e. exaggerated knee and hip flexion of unaffected limb

Answer: B

Which of the following physiological variables will increase with physical activity for previously untrained individuals at both submaximal and maximal effort exercise?

a. blood lactate accumulation

b. systolic blood pressure

c. heart rate

d. blood volume

e. stroke volume

Answer: D

A strain is an injury to which of the following structures of the body?

a. ligament

b. heart

c. muscle or tendon

d. blood vessel

e. bone

Answer: C

Exercise self-regulation includes all of thee for a client except which of the following strategies?

a. plan workouts before exercise

b. manage schedule to exercise

c. encourage excluding distracting friends from exercise

d. identify a variety of ways to exercise

e. provide exercise back-up plans

Answer: C

Which of the following ergogenic aids is not considered to be a stimulant?

a. amphetamine

b. human growth hormone

c. ephedrine

d. caffeine

e. black coffee

Answer: B

In which season is the priority low for sports practice and high for resistance training?

a. postseason

b. pre-season

c. off-season

d. in-season

e. all of these

Answer: C

The style of training that emulates movements during one's everyday life is called which of the following?

a. anaerobic training

b. functional training

c. flexibility training

d. plyometrics

e. core training

Answer: B

A loss of which neurotransmitter would prevent the nerve impulse from traveling from the motor nerve to the muscle itself?

a. calcium

b. adenosine triphosphate

c. acetylcholine

d. glutamine

e. adrenaline

Answer: C

Which of the following nutrients should not be consumed during exercise?

a. fats

b. protein

c. water

d. potassium

e. carbohydrates

Answer: A

A client discovers that they have a nutrient and mineral deficiency, which situation most likely lead to this?

a. eating a variety of foods

b. not consuming any dairy products

c. not enough fruit consumption

d. eating a vegetarian diet

e. low caloric intake

Answer: E

Which nutrient plays a significant role in satiety control?

a. fat

b. iron

c. water

d. vitamin D

e. carbohydrate

Answer: A

When should an athlete consume between 30 to 60 grams of carbohydrates?

a. during a competition or activity

b. the day before a competition or activity

c. before a competition or activity

d. after a competition or activity

e. none of these

Answer: A

Bill and Sarah have both followed a strength program for several years. What is the most likely difference between these two clients?

a. Bill will have greater muscle mass gains than Sarah

b. Sarah will be able to produce more force than Bill

c. Bill will have greater force output per kilogram of mass gains than Sarah

d. Bill will have a higher amount of relative strength than Sarah

e. Bil will have greater gains in relative power than Sarah

Answer: A

Which energy system is predominantly used during high intensity exercise?

a. glucose

b. glycolysis

c. ATP-PC

d. aerobic

e. all of these

Answer: C

Which of the following would be considered a "high quality" or complete protein?

a. cucumbers

b. black beans

c. salmon

d. peanuts

e. whole grain bread

Answer: C

During which of the following aspects of training does the adaptation process take place?

a. the last set

b. rest periods

c. recovery

d. warm-up

e. during the heaviest set

Answer: C

Which factor related to adherence involves the planning, organizing, and tracking of physical activity?

a. self-efficacy

b. self-worth

c. self-regulation

d. motivation

e. social support

Answer: C

Which type of grip is being utilized when a client's palms are up and their knuckles are down?

a. neutral g rip

b. supinated or underhand grip

c. pronated or overhand grip

d. closed or hook grip

e. open or false grip

Answer: B

At the sticking point of a dumbbell lateral raise, the fifteen pound weights are two feet away from the mid-line of the body. How much torque must be generated by the shoulder muscles to complete the movement?

a. greater than 15 lb. ft

b. greater than 60 lb. ft

c. greater than 30 lb. ft

d. greater than 7.5 lb. ft

e. less than 30 lb. ft

Answer: C

Which of the following is not a characteristic of type I muscle fibers compared to type II muscle fibers?

a. more mitochondria

b. fewer capillaries

c. smaller in size

d. longer contractions

e. less force

Answer: B

Which of the following is not a personal barrier to exercise?

a. bad weather

b. extrinsic motivation

c. lack of time

d. injury

e. exercise knowledge

Answer: A

Which population is the most likely to benefit from creatine supplementation?

a. elderly individuals

b. females

c. sedentary individuals

d. athletes

e. youth

Answer: D

Which of the following vitamins does the body have a limited storage for?

a. vitamin C

b. vitamin D

c. vitamin E

d. vitamin K

e. vitamin A

Answer: A

How many different classes of nutrients are available for consumption to aid in human function?

a. four

b. six

c. two

d. three

e. ten

Answer: B

In order to restore muscle glycogen and fluid levels after exercise, what nutrient must be consumed in addition to water after exercise?

a. vitamin D

b. sodium

c. fat

d. carbohydrate

e. protein

Answer: D

The guidelines for which warm-up activity include carrying out 5 to 10 repetitions for each movement, progressively increasing the ROM on each repetition, increasing the speed of motion on subsequent sets, and contracting the muscles while moving through the ROM. Test

a. free weight exercises

b. static stretching

c. ballistic stretches

d. dynamic stretching

e. PNF stretching

Answer: D

Which muscle group is the antagonist during the bench press exercise?

a. anterior deltoid

b. pectoralis minor

c. quadriceps

d. latissimus dorsi

e. pectoralis major

Answer: D

The primary movement of the power clean is which of the following joint movements?

a. abduction

b. flexion

c. internal rotation

d. extension

e. horizontal adduction

Answer: D

When progressing cardiorespiratory exercise, which variable should be increased last?

a. repetitions

b. intensity

c. frequency

d. duration

Answer: C

Which of the following exercises may require the support of more than one spotter when performed with a very heavy load?

a. push press

b. back squat

c. power clean

d. deadlift

e. hang snatch

Answer: B

When should flexibility training occur for a client whose goal is to improve strength and power?

a. after the plyometric exercises

b. after the main lift

c. before the training session

d. during the training session

e. after the training session

Answer: E

Which type of hormones breaks down protein?

a. endothermic

b. catabolic

c. exothermic

d. anabolic

e. acidic

Answer: B

What recommendations for improving flexibility should be made for a client with arthritis?

a. daily stretching sessions

b. extended warm-ups

c. reduction of intensity and duration during inflammation

d. stretch during the time of day when pain is least severe

e. all of these

Answer: E

Which of the following athletic abilities should a client work on if they one rep max squatted 500 pounds, one rep max bench pressed 350 pounds, vertically jumped 30 inches and had a pro agility time of 6 seconds?

a. lower body power

b. agility

c. upper body strength

d. lower body strength

Answer: B

Which of the following training types is not intended to improve power?

a. olympic weight lifting

b. high velocity resistance training

c. plyometrics

d. medicine ball exercises

e. sprint drills

Answer: E

Which of the following needs to be considered the least when progressing a client's training program?

a. client's goals

b. client's fitness level

c. client's age

d. client's gender

e. client's health status

Answer: D

Which of the following does not describe proper guidelines for achieving the parallel arm position of the front squat exercise?

a. flex the elbows to position the upper arms parallel to the floor

b. place the bar on the anterior deltoids

c. grasp the bar with a supinated grip

d. grip the bar with hands approximately hip-width apart

e. maintain an upright torso

Answer: C

Which of the following exercises is not appropriate to improve a client's ability to change body position in space with speed and accuracy?

a. hurdle jumps

b. lateral bounds

c. crunches

d. 5-10-5 shuttle drill

e. lateral shuttle drill

Answer: C

Which of the following is not a benefit of including a comprehensive warm-up?

a. increased temperature in musculature

b. increased neuromuscular coordination

c. increased muscle elasticity

d. increased heart rate

e. increased force production capabilities in trained musculature

Answer: E

A client wants to contract their muscles fully throughout their range of motion, which resistance training modality should they use?

a. static resistance devices

b. static velocity devices

c. dynamic constant external resistance devices

d. variable resistance devices

e. none of these

Answer: D

The sagittal plane divides the body into which of the following halves?

a. anterior and posterior

b. right and left

c. top and bottom

d. front and back

e. inferior and superior

Answer: B

When increasing the intensity during resistance training, what must occur to the number of repetitions?

a. decrease

b. stay the same

c. cut in half

d. double

e. increase

Answer: A

Who would benefit the most from using the rating of perceived exertion to assign cardiorespiratory exercise intensity?

a. athletes

b. novice exercisers

c. older adults

d. an individual taking arthritis medication

e. all of these

Answer: C

Which of the following is the most common muscle injury that results from a well-supervised and well-designed strength training program?

a. rhabdomyolysis

b. inflammation

c. contusion

d. strain

e. delayed onset muscle soreness

Answer: E

Which of the following tests would be the least valid for young athlete with no training experience?

a. sit and reach

b. skinfold measurement

c. push-up test for max reps

d. 1.5 mile run

e. 1 rep max back squat

Answer: E

Which of the following systems includes the nose, trachea, and lungs?

a. respiratory system

b. cardiovascular system

c. muscular system

d. nervous system

e. endocrine system

Answer: A

During a back squat exercise, a client's knees continually rotate inward despite repeated cueing. What is the most likely cause of this technique flaw?

a. weak quadriceps

b. tight hamstrings

c. weak hip flexors

d. weak hip external rotators

e. tight quadriceps

Answer: D

Which of the following best describes the amount of vertical displacement of the bar during descent or countermovement of the jerk exercise?

a. significant (6-8 cm)

b. maximal (10-12 cm)

c. moderate (4-6 cm)

d. minimal (2-4 cm)

e. none

Answer: D

During plyometric training, which of the following is minimized in order to increase the effectiveness of the stretch shortening cycle?

a. jump height

b. load

c. ground contact time

d. stride length

e. exercise intensity

Answer: C

Which of the following is not a training goal for those with a BMI greater than 30?

a. maximize caloric expenditure

b. maintain or increase lean body mass

c. increase appetite control

d. decrease lean body mass

e. decrease orthopedic issues

Answer: D

Which of the following resistance training exercises would be the most effective for an obese client?

a. shoulder press

b. squats

c. biceps curl

d. triceps extension

e. crunch

Answer: B

Utilizing a weight belt is most appropriate with which of the following exercises?

a. biceps curl

b. back squat

c. shoulder press

d. bench press

e. leg extension

Answer: B

When programming resistance training, what two types of exercises must be included to ensure muscular balance?

a. free weight and machine

b. band and bodyweight

c. large muscle groups and small muscle group

d. agonist and antagonist

e. multi-joint and single joint

Answer: D

Which of the following is not one of the five points of contact referenced during exercises that involve a bench or seat?

a. lower back

b. right foot

c. head

d. buttocks

e. left shoulder

Answer: A

Which of the following exercises is performed with a supinated group?

a. back squat

b. bench press

c. triceps extension

d. dumbbell front lunge

e. dumbbell biceps curl

Answer: E

Which principle of resistance training is imperative to overtraining prevention and ensuring continued improvement?

a. prioritization

b. progressive overload

c. periodization

d. specificity of training

e. SAID principle

Answer: C

Which of the following resistance training systems would allow for the highest number of exercises to be performed within a given amount of time?

a. multiple-sets

b. drop-sets

c. supersets

d. horizontal loading

e. circuit training

Answer: E

An increase in muscle size or mass is referred to as which of the following?

a. hypertrophy

b. hypotrophy

c. hypertension

d. hyperglycemia

e. none of these

Answer: A

Which of the following is not a benefit of regular physical activity?

a. decreased risk of falls

b. improved cardiovascular and respiratory function

c. increased cognitive function

d. increased metabolic rate

e. increased stress

Answer: E

During static stretching, to what point is the muscle passively taken for thirty seconds?

a. point of contraction

b. point of tension

c. point of discomfort

d. point of pain

e. point of feel

Answer: C

Where is the bottom position of the dumbbell chest press exercise?

a. side of the lower chest

b. side of the shoulders

c. side of the upper chest

d. on top of the chest

e. none of these

Answer: C

Which of the following exercises would be the most appropriate for a client wishing to increase the speed of contraction in the lower body?

a. single leg balance reach

b. leg extension

c. jump squat

d. medicine ball chest pass

e. back squat

Answer: C

Which of the following percentages of one's maximum heart rate is most appropriate as a target heart rate for a client looking to train at his lactate threshold?

a. 40%

b. 70%

c. 60%

d. 90%

e. 80%

Answer: E

Which of the following formulas is correct when calculating lean body mass?

a. scale weight x fat mass = lean body mass

b. scale weight + fat mass = lean body mass

c. fat mass - scale weight = lean body mass

d. scale weight - fat mass = lean body mass

e. scale weight / fat mass = lean body mass

Answer: D

Which of the following is the most valid test to measure the energy system development of a hockey player?

a. T drill

b. YMCA step-up test

c. fat free mass

d. wingate test

e. stair sprint test

Answer: D

How many steps are involved in the process of exercise programming?

a. 5

b. 3

c. 2

d. 10

e. 12

Answer: B

Which of the following are the two primary types of vitamins?

a. antioxidants and oxidants

b. water and fat soluble

c. oil and fat soluble

d. water and food soluble

e. none of the she

Answer: B

During an incline bench press, where should the spotter's hands be placed when aiding the lifter?

a. one hand inside the lifter's hands and one hand outside of the lifter's hands

b. between the lifter's hands

c. outside of the weights

d. on the lifter's wrists

e. outside of the lifter's hands

Answer: B

Pushing a weighted sled would be considered which type of method for improving one's speed?

a. form or technique training

b. stride frequency training

c. resisted sprinting

d. speed endurance training

e. assisted sprinting

Answer: C

During which phase of running should the body lean slightly forward?

a. support

b. flight

c. heel strike

d. top end speed

e. acceleration

Answer: E

What is the appropriate range of repetitions for a beginner adult client looking to improve muscular fitness?

a. four to six

b. over fifteen

c. one to two

d. six to eight

e. eight to twelve

Answer: E

Which of the following is not one of the three general principles for designing a resistance training program?

a. progression

b. overload

c. specificity

d. frequency

e. increases in intensity or volume

Answer: D

When a client performs a set of depth jumps for 12 seconds, what is the minimum amount of time the client should rest?

a. 60 seconds

b. 90 seconds

c. 30 seconds

d. 4 minutes

e. 2 minutes

Answer: E

A client has complained of knee pain during the front lunge exercise, which of the following courses of action is appropriate?

a. discontinue lower body training for the session

b. modify the front lunge exercise

c. discontinue using the front lunge exercise

d. select an easier, safer upper leg exercise

e. all of these

Answer: E

When an athlete performs the Astrand-Ryhming test to measure cardiorespiratory fitness, which method of exercise is utilized?

a. treadmill walking

b. track to run on

c. stairs to step-up onto

d. cycle ergometer

e. any of these

Answer: D

Which of the following modes of endurance exercise is most appropriate for an overweight lcient with no previous training experience?

a. swimming

b. playing soccer

c. treadmill walking

d. cross-country skiing

e. running

Answer: C

What type of training can improve neuromuscular control, endurance, tissue tensile strength, and metabolic efficiency?

a. balance training

b. speed training

c. endurance training

d. plyometric training

e. resistance training

Answer: E

During the upward movement phase of the step-up exercise, which of the following is an appropriate recommendation to make regarding proper technique?

a. lean the torso backward

b. place only the lead foot's toes on the box

c. drive off the floor with the trailing foot

d. push down on the top of the box with the leading foot

e. focus the eyes on the floor

Answer: D

The catch position of the barbell clean mimics which of the following exercises?

a. shoulder press

b. front squat

c. romanian deadlift

d. front lunge

e. back squat

Answer: B

Which of the following is not a method that a personal trainer can use to increase the intensity of a balance exercise?

a. having the client close his eyes

b. changing the client's footwear

c. displacing the center of mass outside the base of support

d. keeping the center of mass within the base of support

e. narrowing the base of support

Answer: D

Tennis elbow refers to an injury to which area of the body?

a. the forearm

b. the tendon outside of the elbow

c. the elbow joint

d. the biceps brachii

e. the triceps brachii

Answer: B

How often should neuromotor exercise be included in a client's program in order to improve balance ability?

a. three days per week

b. daily

c. three days per month

d. once per week

e. five days per week

Answer: A

What is the best coaching method when introducing a new exercise?

a. physical demonstration followed by a verbal explanation

b. physical demonstration only

c. verbal explanation only

d. verbal explanation followed by a physical demonstration

e. none of these

Answer: D

Which of the following indicates correct landing position during plyometric exercises?

a. shoulders over knees; knees inside of toes

b. shoulders over knees; knees over toes

c. shoulders behind knees; knees over toes

d. shoulders over knees; knees in front of toes

e. shoulders in front of knees; knees in front of toes

Answer: B

A previously untrained female has the following testing results: Partial curl-up: 15 Push-up: 4 Sit and reach: 15 centimeters 1.5 mile run: 7 minutes Which of the following parameters will not need to be addressed in her training program?

A previously untrained female has the following testing results:
Partial curl-up: 15
Push-up: 4
Sit and reach: 15 centimeters
1.5 mile run: 7 minutes
Which of the following parameters will not need to be addressed in her training program?

a. core strength

b. aerobic energy system capabilities

c. upper body strength

d. flexibility

e. all of these

Answer: B

Putting chains on the ends of a barbell during a bench press adds which of the following forms of resistance?

a. concentric resistance

b. variable resistance

c. isodynamic resistance

d. dynamic resistance

e. velocity resistance

Answer: B

Which of the following is affected by a sprain?

a. connective tissue

b. tendon

c. ligament

d. muscle

e. bone

Answer: C

What is the best method of a personal trainer to help clients become intrinsically motivated?

a. use SMART goals

b. use long term goals only

c. use outcome goals

d. discuss relapse after it happens

e. dictate SMART goals to client

Answer: A

Which of the following is the least likely to result in overtraining syndrome?

a. repeatedly eating and sleeping poorly

b. training on a daily basis

c. progressing load and volume too quickly

d. training solely with high intensities

e. performing a very high intensity training session

Answer: E

What type of exercise would not be recommended for any adult with a regular exercise program but only average physical fitness?

a. elliptical machine

b. spinning class

c. skating

d. slow dancing

e. walking

Answer: C

Which population would benefit most by including neuromotor exercise?

a. individuals whose jobs involve the risk of falls

b. athletes

c. the elderly

d. those with mobility impairments

e. all of these

Answer: E

Which of the following set and repetition prescriptions is the most likely to result in muscle hypertrophy?

a. 4 sets of 4 repetitions

b. 6 sets of 2 repetitions

c. 3 sets of 20 repetitions

d. 3 sets of 10 repetitions

e. 1 set of 8 repetitions

Answer: D

Dave has been training for 3 months and currently has a 1RM bench press of 300 lb., which of the following loads is the most appropriate for Dave to use to train for muscle hypertrophy?

a. 265 lb.

b. 225 lb.

c. 280 lb.

d. 150 lb.

e. 195 lb.

Answer: B

Why are most exercises performed with the feet pointed straight ahead?

a. allows for greater range of motion

b. is a more stable position

c. allows for more force production

d. prevents injury

e. all of these

Answer: E

During the downward phase of which machine based exercise is the bar pulled down and toward the upper chest while the torso is maintained in slight backward lean?

a. chin-up

b. lat pull-down

c. machine chest press

d. seated row

e. none of these

Answer: B

When programming anaerobic capacity intervals at 85% of maximum heart rate or higher, which of the following interval lengths would be the most appropriate?

a. 15 seconds

b. 30 seconds

c. 5 seconds

d. 2 minutes

e. 4 minutes

Answer: B

Which of the following assessments is designed to measure range of motion?

a. posture assessment

b. sit and reach

c. partial curl-up

d. submaximal cycle test

e. skinfold measurement

Answer: B

Which of the following exercises involves extending the torso at the hips back to the standing position?

a. biceps curl

b. bench press

c. deadlift

d. forward lunge

e. calf raise

Answer: C

The amount of available motion that occurs at a specific joint is known as which of the following terms?

a. flexibility

b. range of motion

c. range of change

d. flexible joints

e. range of muscles

Answer: B

What is a common compensation of the push-up exercise that indicates weak core stability?

a. lower back arch

b. inability to lower body fully

c. elbows that move out wide

d. scapular winging

e. feet placed too wide

Answer: A

Which of the following should be administered first in a sequence of tests for a javelin thrower?

a. height

b. vertical jump

c. 1.5 mile run

d. one rep maximum squat

e. 300 yard shuttle

Answer: A

Which is not a benefit of eating smaller but frequent meals?

a. maintains muscle mass

b. improves physical performance

c. less expensive

d. lowers stress hormones

e. improved metabolic rate

Answer: C

Which of the following is an appropriate rest period for a client performing a few repetitions of a heavy load during bench press exercise?

a. 60 seconds

b. 90 seconds

c. 8 minutes

d. 3 minutes

e. none of these

Answer: D

Which of the following exercises would be the most appropriate for an adult recreational high jumper?

a. back squats with a slow eccentric phase

b. back squats with an explosive concentric phase

c. bench press with an explosive concentric phase

d. bench press with an extended isometric phase

e. back squats with an extended isometric phase

Answer: B

What is the primary goal of resistance training with an unstable surface?

a. to train a specific movement

b. to overcome bodyweight

c. to strengthen the stabilizing muscles

d. to strengthen the prime movers

e. to increase functionality

Answer: C

When measuring BMI and percent body fat on a team of female basketball players where should the results fall below to support optimum performance?

a. BMI > 20 and percent body fat < 15

b. BMI < 28 and percent body fat < 23.1

c. BMI < 26 and percent body fat < 22.4

d. BMI < 24.5 and percent body fat < 20.7

e. BMI > 35 and percent body fat < 28

Answer: B

When a client performs an exercise they move the 50 lb barbell 1.5 ft during each repetition. How much work have they performed if they do 4 sets of 6 repetitions?

a. 1800 lb. ft.

b. 450 lb. ft.

c. 1200 lb. ft.

d. 1500 lb. ft.

e. 75 lb. ft.

Answer: A

Which of the following test are the most sport-specific to women's field hockey? I. T-Test II. 40-yard (37m) sprint III. 1RM back squat IV. 1RM bench press

Which of the following test are the most sport-specific to women's field hockey?
I. T-Test
II. 40-yard (37m) sprint
III. 1RM back squat
IV. 1RM bench press

a. II and III only

b. I and II only

c. I and III only

d. II and IV only

e. III and IV only

Answer: B

Which of the following tests is the most valid for a cross-country runner?

a. 1.5 mile run

b. vertical jump

c. 40 yard dash

d. sit and reach

e. partial curl-up

Answer: A

Which of the following muscle groups should be exercised first?

a. posterior muscle groups

b. small muscle groups

c. distal muscle groups

d. central muscle groups

e. large muscle groups

Answer: E

Which of the following does not measure force output at a high velocity?

a. one rep maximum power clean

b. standing long jump

c. one rep maximum bench press

d. vertical jump

e. stair sprint test

Answer: C

What tool is used to assess the range of motion from every joint?

a. goniometer

b. sit-and-reach box

c. calipers

d. stethoscope

e. measuring tape

Answer: A

Which of the following endurance activity intensities is appropriate for a beginner client?

a. 10% of VO2 max

b. 75% of VO2 max

c. 95% of VO2 max

d. 50% of VO2 max

e. 30% of VO2 max

Answer: D

Which of the following exercises would be the most appropriate to increase a client's ability to perform a movement in a short amount of time?

a. hip flexor stretch

b. 60% of VO2 max jogging

c. box jumps

d. single leg lift and chop

e. push-ups

Answer: C

Which of the following joints is not proximal to the elbow?

a. humerus

b. shoulder

c. wrist

d. scapula

e. clavicle

Answer: C

With a goal of weight gain, how many additional calories should be consumed per day?

a. 300 to 800

b. 1000

c. 500 to 700

d. 100 to 200

e. 300 to 400

Answer: E

Which of the following are the most important to be emulated within a test to be considered valid? I. environment II. energy requirements III. movements IV. time of day

Which of the following are the most important to be emulated within a test to be considered valid?
I. environment
II. energy requirements
III. movements
IV. time of day

a. I and II only

b. I and IV only

c. I and III only

d. II and III only

e. II and IV only

Answer: D

Which of the following types of stretching involves assistance from the personal trainer?

a. ballistic stretching

b. active-isolated stretching

c. passive stretching

d. static stretching

e. dynamic stretching

Answer: C

Which areas of the body can be injured when performing the lat pull-down exercise with a bar behind the neck?

a. elbow and thoracic spine

b. shoulder and lumbar spine

c. should and thoracic spine

d. elbow and cervical spine

e. shoulder and cervical spine

Answer: E

Of the following exercises, which should be performed first during a resistance training session?

a. biceps curl

b. power clean

c. back squat

d. calf raise

e. push-up

Answer: B

Which of the following prescriptions of volume and load is the least appropriate for pregnant women?

a. 3 sets of 10 steps with 65% load

b. 2 sets of 15 reps with 55% load

c. 3 sets of 8 reps with 70% load

d. 4 sets of 4 reps with 85% load

e. 1 set of 20 reps with 40% load

Answer: D

Which of the following grips is used when performing a bench press exercise?

a. open

b. alternated

c. supinated

d. pronated

e. none of these

Answer: D

A highly trained endurance athlete is looking to further improve their performance. How much time should they spend performing vigorous intensity exercise?

a. four hours per week

b. three hours per week

c. one hour per week

d. two hours per week

e. five hours per week

Answer: D

During a typical exercise session, which component will be the longest duration and therefore lead to the most benefit?

a. stretching

b. conditioning exercise

c. warm-up

d. cool-down

e. all of these

Answer: B

When instructing a client on speed technique, what is the maximum recommended stride length?

a. three times leg length

b. two times leg length

c. body length

d. two times body length

e. two and a half times leg length

Answer: E

Seated or supine exercises require the athlete to establish and maintain which type of body position?

a. sticking point

b. valsalva maneuver

c. five-point contact position

d. lift-off

e. arched

Answer: C