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5 USAPL NATIONAL REFEREE EXAM
SCRIPT 2026 FULL SOLUTION
>> SMART goals
Answer: specific, measurable, achievable, realistic, timely
>> pre-contemplation stage (transtheoretical)
Answer: client doesn't intend any change
>> contemplation stage (transtheoretical)
Answer: client begins to think about change, they intend to increase physical activity in next 6 months.
>> preparation stage (transtheoretical)
Answer: client has developed plan of action but not more than 30mins 5 days at the moment
>> action stage (transtheoretical)
Answer: client is changing-enacting for less than 6 months
>> maintenance (transtheoretical)
Answer: client actively makes changes more than 6 months
>> health-belief model
Answer: perceived seriousness of a potential health problem as main predictor of behavioral change
>> socio-ecological model
Answer: addressed relationships, behaviors shaped by interpersonal relation, environment, community, policy, and law
>> What are the six motor skills related to physical fitness components?
Answer: balance, agility, speed, coordination, power, reaction time
>> agility eg; ladder drills, agility drills
Answer: ability to move quickly and easily in continuous, changing directions
>> balance eg; core and stability
Answer: ability to remain steady and upright throughout progression of exercise
>> coordination
Answer: ability to use different parts simultaneously
>> reaction time
Answer: time elapsed between stimulus and client response
>> speed
Answer: rate at which the client performs the task
>> power
Answer: combo of force and movement ability to exert force at given speed
>> social cognitive theory (SCT)
Answer: outcome expectations and self-efficacy most important when changing behavior, then divided into the environment, personal, individual
>> Obese III BMI level
Answer: more than 40
>> Malfeasance
Answer: intentionally failing to fulfill the obligation
>> Nonfeasance
Answer: essentially failure to fulfill obligation
>> Malpractice
Answer: associated w/ professional skill some failure to employ skill/ability correctly
>> negligence
Answer: failure to conform to generally accepted standard or obligatory
>> FITT-VP principles
Answer: frequency, intensity, time, type, volume, progression
>> dyslipidemia
Answer: imbalance of lipids such as cholesterol, low-density lipoprotein cholesterol, (LDL-C), triglyceride, and high density lipoprotein (HDL)
>> rotator cuff muscles
Answer: supraspinatus, infraspinatus, teres minor, subscapularis
>> SAID
eg; train biceps if you want stronger biceps
Answer: (specific adaptation to imposed demands) your muscles will adapt specifically to the demands you place on them.
>> isometric
Answer: muscle contraction where the muscle doesn't lengthen/shorten
>> periodization
Answer: planned manipulation of training variables organized into cycles: macro, meso, microcycles
>> 5 components of fitness
Answer: muscular strength, muscular endurance, body composition, cardiovascular endurance, flexibility
>> paperwork needed prior to initial meeting -client intake form (height, weight, goals, reasons, meds, risk factors, lifestyle, past surgery, diagnosed pathologies) -client-trainer agreement form -PAR-Q (physical readiness questionnaire, self-report symptoms see if med screening requires risk strat.) -medical clearance form( signed by doc if answered yes to any PAR-Q questions or men > 40-women > 50 and sedentary
Answer: -informed consent form (confidentiality, consent,risk+benefit)
>> Connective tissues, three major structures? -ligaments -fascia
Answer: -tendons
>> tendons
Answer: attaches muscle to bone
>> ligaments
Answer: bone to bone connectors
>> interval training -improves endurance and maximizes metabolic functioning-weight loss -good for all b/c intensity is relative and can be adjusted to client fitness levels
Answer: -working at high levels of exertion for brief periods of time with intermittent rest
>> continuous training -improves endurance, aerobic metabolic functioning, prolonged conditioning of muscle -works for clients who require low-moderate impact programs
Answer: -maintaining steady speed and intensity throughout cardio
>> circuit training -improved cardio endurance, strength of major muscle groups, efficiency of oxygen delivery and utilization
Answer: -periods of cardio with intermittent strength training
>> exercise program recommendations for healthy adults (using FITT-VP ) -resistance training focusing on all major groups 2-3x wk -flexibilty training 5-7x wk -hold stretches 15-30 secs each (target cardio at 16-20 RPE)
Answer: -30-60 mins of cardio 5-7x wk
>> Borg RPE Scale 12-16 (somewhat hard to very hard) 17-20 (very hard to max exertion)
Answer: 6-11 (very light to fairly light)
>> HRR equation
Answer: MHR(max heart rate) − RHR (resting heart rate) = HRR (heart rate reserve)
>> Max Intensity Equation (HR)
Answer: HRR × --- n RHR = max intensity
>> Min Intensity Equation (HR)
Answer: HRR × --- +RHR = min intensity
>> MHR equation
Answer: MHR = 220 − age
>> Conditions that recommend training in 40-70% of HRR -hypertension -dyslipidemia
Answer: -osteoporosis
>> Conditions that recommend training in 50-85% of HRR -diabetes (max 80%) -cardiac
Answer: -arthritis
>> Metabolic conditions rec. HRR training?
Answer: start with 40-60% of HRR work up to 50-75% HRR range
>> Calorie calculations proteins - 4 cal x gram fats - 9 cal x gram alcohol - 7 cal x gram (fibers subtract from carbs)
Answer: carbs - 4 cal x gram
>> sprain
Answer: stretch/tear to ligaments at a joint
rest up to 30 sec up to 67% RM
Answer: 3-4 sets
>> static stretching typically held at end of ROM for 30 secs repeat 2-3 sets
Answer: after full workout
>> Proprioceptive Neuromuscular Facilitation (PNF) uses neuromuscular responses 3 forms ( hold-relax, contract-relax, hold-relax w/ agonist)
Answer: completed w/ partner
>> dynamic stretching 5-10 reps of each movement increases blood flow
Answer: before workout
>> extrinsic rewards
Answer: factors outside exercise that helps support desire to be active (prizes etc;)
>> Intrinsic rewards
Answer: rewards client feels directly from exercise itself (improved self-esteem, fitting into favorite jeans, etc;)
>> HIPAA
defines individual health info. -demographics -prior & current health history
-social security # keeps private!
Answer: (Health Insurance Portability and Accountability Act)
>> hypertrophy 6-12 reps 30-90 secs rest 67-85% RM (stage of increasing muscle size)
Answer: 3-6 sets
>> basic training 15+ reps 55-65% of rep max
Answer: 2-3 sets
>> CVD Risk Factors family history cigarette smoking - current smoker or have quit in past 6 months sedentary lifestyle- no exercise at least 3 days x wk obesity - BMI ≥ 30, waist: men >102, women > hypertension - systolic ≥ 140, diastolic ≥ 90 dsylipdemia - LDL ≥130, HDL < pre-diabetics - fasting plasma glucose ≥ 100
Answer: Age - men ≥ 45 yrs women ≥ 55 yrs
>> optimal cholesterol
Answer: <
>> near optimal/ above optimal cholesterol
Answer: 120-
>> Normal BP diastolic <
Answer: systolic <
>> prehypertension BP diastolic <
Answer: systolic 120-
>> stage I hypertension diastolic 80-
Answer: systolic 130-
>> stage II hypertension diastolic ≥ 90
Answer: systolic ≥ 140
>> superset
Answer: alternating between 2 exercises most commonly protagonists and antagonists efficient - less rest time
>> progressive overload
Answer: in order to gain in strength muscle size, or endurance from any training you mist exercise against a resistance greater than that "normally" encountered
>> concentric
Answer: contracting the muscle while it's shortening
>> eccentric
Answer: contracting muscle while its is lengthening
>> motivational interviewing
Answer: style of talking with/ someone that evokes internal motivation to take action toward a change that is value-driven. Allows them to decide for themselves on their own terms their reasons for change/how committed they are
>> Eccentrics
- load the eccentric portion of the lift 2.lengthen the amount of time for the eccentric contraction
Answer: increase tension on a muscle as it lengthens
>> isometric contraction
Answer: muscle contraction where the muscle doesn't shorten or lengthen
>> 5 training R's -range of motion -rest -repetition -recovery
Answer: -resistance
>> Planes of Body Movement -sagittal -midsagittal -transverse
Answer: -frontal/coronal
>> frontal/coronal plane
Answer: splits the body into front and back sections
>> sagittal plane
Answer: splits body into right and left sections
Answer: an increase in joint angle by two segments of the body around one joint moving apart
>> adduction
Answer: movement toward the body's midline (adding to your body)
>> abduction
Answer: movement away from the body's midline, typically out to the side (abducted = taken away)
>> hyperextension
Answer: movement beyond joints regular ROM
>> rotation
Answer: turning to the right or left, often head or neck or ankles
>> circumdiction
Answer: moving in circular motion (compound movement)
>> agonist
Answer: primary muscle involved in a given motion
>> antagonist
Answer: the muscle that opposes given motion
>> lordosis -usually temporary and resulting from shift for a larger front load -ex: belly in men, pregnant women
Answer: -excessive curvature of the lumbar spine
>> Scoliosis -usually treated with body braces or surgery when young
Answer: -lateral curvature of the spine (curved to the side)
>> kyphosis
Answer: hunchback or rounded bowing of the back of the thoracic region
>> Isotonic
Answer: muscle contraction that exerts constant tension
>> isokinetic
Answer: muscles contraction that moves through ROM at constant speed
>> fibrous joints eg; sutures of the skull
Answer: bones joined by fibrous tissue and that lack a joint cavity
>> cartilaginous joints eg; the pubic symphysis
Answer: bones joined by cartilage and lack a joint cavity
>> synovial joints
Answer: bones separated by fluid-containing joint cavity with articular cartilages covering the ends of the bone forming a capsule
>> plane joints
Answer: flat surfaces that allow gliding and transitional movements eg; intercarpal joints
>> hinge joints eg; elbow
