Download A client has been training 3x/week in the Hypertrophy Phase for the last 2 weeks. He has and more Exams Nursing in PDF only on Docsity!
A client has been training 3x/week in the Hypertrophy Phase for the last 2 weeks. He has worked with a Rep Range of 8- 12 reps @ an Intensity of 80%-85% & Rested for 20-30 sec. b/t/n each exercise. He is NO Longer Improving his Strength and has expressed Feeling Fatigued. Which of the following Modifications should be made to Minimize the Effects of Over-training - CORRECT answer 8 reps @ 75% Intensity & Rest for 60 sec. b/t/n each exercise Contracting the quadriceps while performing a hamstring stretch will cause which of the following effects - CORRECT answer Reciprocal inhibition of the hamstrings A Multiplanar Step-up to Balance is an example of which type of exercise? - CORRECT answer Balance- Strength exercise A client reports acute soreness and tightness in her calf muscles after a long run she describes feeling knots in the muscle which of the following flexibility techniques should the client use first - CORRECT answer Self-Myofascial Release When performing a Single-Leg Squat exercise a client is Unable to keep the Knee of the Balance Leg in-line w/ the Toes which of the following exercises is an appropriate modification? - CORRECT answer Single-Leg Balance Reach While performing a multiplaner lunge to balance exercise a client exhibits excessive extension of he lumbar spine which of the following instructions can help this client - CORRECT answer Tell the client to reduce her stride length
Ice Skaters are an example of which type of exercise? - CORRECT answer (Ice Skaters are an example of..) Plyometric-Power exercises With respect to the Integrated Flexibility Continuum in which of the following Categories is a Dynamic Stretching - CORRECT answer Functional flexibility During Sprinting, Backside Mechanics includes which of the following Motions, (1) Ankle _________, (2) Knee ________, & (3) Hip ________ - CORRECT answer Ankle Plantarflexion, (2) Knee Extension, & (3) Hip Extension When performing an active kneeling hip flexor stretch internally rotating the rear leg will place a greater stretch on which of the following muscles - CORRECT answer Psoas A client runs a mile in 6 min and 30 seconds which of the following systems is the client primarily using to produce energy - CORRECT answer Oxidation A client is performing a standard push up and the trainer notes a low back arch which of the following muscles are most likely weak or underactive - CORRECT answer Transverse abdominis A client is taking Prescription Beta-Blockers which of the following exercises is safe for him to perform - CORRECT answer Standing Cobra During the descent of a Single-Leg Squat a clients knee moves inward which of the following Muscles should the Trainer recognize as requiring Static-Stretching - CORRECT answer Vastus Lateralis
Core Stabilization exercise - CORRECT answer 2 - Leg Floor Bridge A client performs a Ball Squat, Curl to Press followed by a Push-up, a Standing Cable Row, a Single-Leg Scaption, & Single-Leg Squat in a Circuit fashion this is an example of which of the following Resistance Training Systems...? - CORRECT answer Vertical- Loading Systems Which of the following is an example of a peripheral heart action system - CORRECT answer Performing a circuit of exercises alternating upper and lower body movements For the last three months a personal trainer has been working with a client who has coronary heart disease. Which of the following should the trainer consider when progressing the trainer program - CORRECT answer Incorporating a circuit training program Training with an intensity range of 30% to 45% of a one repetition maximum and a repetition tempo of x/x/x is associated with which of the following adaptations - CORRECT answer Power Which of the following exercises should an Intermediate client perform w/ a repeating tempo - CORRECT answer Butt-Kicks A client wishes to INCREASE Muscular Endurance & Stabilization which of the following Acute Variable is most appropriate...? - CORRECT answer 12 reps @ 70% of 1RM A personal trainer is working with a client who has hypertension which of the following statements from the
client indicates a need for further teaching - CORRECT answer I should make sure my back is flat against the floor during a floor bridge A Rest Interval of 40 sec. b/t/n Sets of Resistance exercises WILL ALLOW Recovery of about which of the following Percentages of ATP and PC - CORRECT answer 75% A Client has been Training for a 10K race for 4 months & Starts to experience pain in his Achilles Tendon. Which of the following responses is the client experiencing...? - CORRECT answer Exhaustion A personal trainer suggests that his client increase her heart rate up to 95% of her heart rate maximum which of the following energy pathways is predominately being used at this level of intensity - CORRECT answer Phosphagen What training adaptation is best achieved with a resistance training tempo of 4/2/1 - CORRECT answer Stabilization A personal trainer has his client perform the following exercises in order ball squat curl to press ball dumbbell chest press standing cable row seated stability ball military press step up to balance and then repeat the sequence which of the following resistance training systems does this exercise routine represent - CORRECT answer Vertical Loading Which of the following is a benefit of circuit training programs - CORRECT answer Greater levels of excess post exercise oxygen consumption Which of the following has the highest concentration of calories per gram - CORRECT answer Lipids
DECREASED Levels of Thyroid Hormones tend to cause a DECREASE in - CORRECT answer Resting-Metabolic Rate For clients whose goal is to gain lean body mass which of the following is a basic nutritional guideline - CORRECT answer Eat 4 to 6 meals per day A pregnant client decides to start taking a multivitamin under the supervision of her doctor, which of he following attributes of her multivitamin could be harmful during the early stages of pregnancy with the potential of causing birth defects - CORRECT answer 700 micrograms Vitamin A Metabolic Syndrome is a cluster of Symptoms characterized by what conditions - CORRECT answer (1) Obesity, (2) Insulin Resistance, (3) Hypertension, (4) Dyslipidemia The Purpose of asking an Open-ended question during a clients Initial session is to....? - CORRECT answer Understand a Clients True Motivation & Invite discussion Which of the following is the best example of a directive question (yes or no answer) - CORRECT answer Is it important for you to reach your goal by this summer An individual exercises regularly but has not yet maintained the behavior for 6 months in which of the following sections of the stages of change model is this individual - CORRECT answer Action An individual has a gym membership and visits sporadically but not frequently enough to maintain a well rounded
exercise program In which of the following sections of the stages of change model is this client - CORRECT answer Preparation In which of the following scenarios is a trainer encouraging a client to practice self monitoring - CORRECT answer Have a client keep an exercise log on a calender to help keep him motivated A Client is Losing Motivation to Exercise so his Trainer recommends spending 15 min. before his next session thinking about the Feelings of Accomplishment, Sounds & Smells experienced during his last session. This is an example of which of the following...? - CORRECT answer Imagery A client is considering starting an exercise program in the next 6 months which of the following is the best strategy a personal trainer can use to help her progress into preparation section of the stages of change model - CORRECT answer Provide the client with easy to read education materials about the benefits of exercise Which of the following is an example of an open ended question - CORRECT answer Why do you want to lose 20 pounds A new client tells the personal trainer that although he exercises occasionally he is now ready to try a different approach to become a regular exerciser this is an example of which section of the stages of change model - CORRECT answer Preparation A personal trainer provides his client with step by step instructions on how to perform a ball squat to shoulder press
CORRECT answer Earn 2 CEU's (Continuing Education Units) Which of the following falls w/in a Personal Trainers Scope of Practice regarding Nutrition? - CORRECT answer Discuss Relationship b/t/n Chronic Disease + SPECIFIC Nutrient Deficiencies According to continuing education requirements which of the following is true - CORRECT answer Accumulate 2 units of approved Continuing Education every 2 years Which of the following exercises is most appropriate for a client in the hypertrophy phase of the opt model - CORRECT answer Barbell Squat Which of the following is a regression of the two-leg, alternating-arm standing cable row exercise? - CORRECT answer Seated cable row exercise An individual exercises regularly, but has not yet maintained the behavior for 6 months. In which of the following sections of the Stages of Change model is this individual? - CORRECT answer Action When is the best time for clients to measure their resting heart rate? - CORRECT answer upon waking in the morning Name two common tests for assessing cardiorespiratory efficiency. - CORRECT answer YMCA 3-Min Step Test & Rockport Walk Test
What are three methods of assessing body fat percentage? - CORRECT answer Underwater weighing, bioelectrical impedance, and skin fold measurements What is the BMI range for a person who has a very high risk of disease? - CORRECT answer 35.0-39. What are the two main calf muscles that are responsible for concentrically accelerating plantar flexion? - CORRECT answer Gastrocnemius and soleus Name the muscle that is responsible for concentrically accelerating hip extension and external rotation. - CORRECT answer Gluteus maximus What do you call measurable data regarding a clients physical state, such as body composition, movement assessments, and cardiorespiratory ability? - CORRECT answer Objective information What do you call information gathered from a client that includes their occupation, lifestyle, and medical background
- CORRECT answer Subjective information What positional guidelines do you give a client who is setting up for an Overhead Squat assessment? - CORRECT answer Feet shoulder-width apart and pointed straight ahead; foot and ankle complex in a neutral position; arms raised overhead, with elbows fully extended What is the level that a client is instructed to squat to when performing the Overhead Squat assessment? - CORRECT answer Height of a chair
excessive forward lean? - CORRECT answer Anterior tibialis, gluteus maximus, erector spinae During an Overhead Squat assessment, what are the probable overactive muscles when the low back arches? - CORRECT answer Hip flexor complex, erector spinae, latissimus dorsi During an Overhead Squat assessment, what are the probable underactive muscles when a client's low back arches? - CORRECT answer Gluteus maximus, hamstring complex, intrinsic core stabilizers During an Overhead Squat assessment, what are the probable overactive muscles when the client's arms fall forward? - CORRECT answer Latissimus dorsi, teres major, pectoralis major/minor What are the probable underactive muscles when a client's arms fall forward during an Overhead Squat Assessment? - CORRECT answer Middle/lower trapezius, rhomboids, rotator cuff After assessing a client's Overhead Squat, which muscles should you have them foam roll and stretch? - CORRECT answer Overactive muscles After assessing a client's Overhead Squat, which muscles should you have them strengthen? - CORRECT answer Underactive muscles Name movement compensations observed during a Pushing assessment. - CORRECT answer Low back arches, shoulder elevates, head migrates forward
During a Pushing assessment, what are the probable overactive muscles when a client's lower back arches? - CORRECT answer Hip flexors and erector spinae During a Pushing assessment, what are the probable underactive muscles when a client's lower back arches? - CORRECT answer Intrinsic core stabilizers During a Pushing assessment, what are the probable overactive muscles when a client's shoulder elevates/head migrates forward? - CORRECT answer Upper trapezius, sternocleidomastoid, and levator scapulae During a Pushing assessment, what are the probable underactive muscles when a client's shoulders elevate? - CORRECT answer Middle/ lower trapezius During a Pushing assessment, what are the probable underactive muscles when a client's head protrudes forward? - CORRECT answer Deep cervical flexors Name the assessment that measures lower extremity agility and neuromuscular control. - CORRECT answer Shark Skill Test What is an indicator that a female client's ankle complex will be in a plantar flexed position for extended periods of time based on occupation? - CORRECT answer Wearing dress shoes (high heels) Name the class of medication that decreases heart rate and blood pressure - CORRECT answer Beta-blockers
What relevant information can you learn about a client based on their occupation and movement capacity? - CORRECT answer Extended periods of sitting, repetitive movements, dress shoes, mental stress Which muscles have decreased neural control once a client has had an ankle sprain? - CORRECT answer Gluteus maximus and gluteus medius This chamber of the heart gathers oxygenated blood coming to the heart from the lungs. - CORRECT answer Left atrium Give the straight percentage method equation for calculating a client's target heart rate. - CORRECT answer (220-client's age) x desired intensity Name the muscles involved in respiratory inspiration. - CORRECT answer Name the muscles involved in respiratory inspiration. Diaphragm, external intercostals, scalenes, sternocleidomastoid, pectoralis minor What are three guidelines for the health and fitness professional when taking the radial pulse of a client? - CORRECT answer Touch should be gentle, take the pulse when the client is calm, take the pulse over the course of 3 days (at the same time each day) and average the results to ensure accuracy Name the functional unit of the muscle that lies in the space between two Z lines. It produces muscular contraction and is formed by repeating sections of actin and myosin. - CORRECT answer Sarcomere
The science concerned with the internal and external forces acting on the human body and the effects produced by these forces. - CORRECT answer Biomechanics The heart rate training zone between 65 to 75% that builds an aerobic base and aids in recovery. - CORRECT answer Zone 1 The heart rate training zone between 76 to 85% that increases both aerobic and anaerobic endurance. - CORRECT answer Zone 2 The heart rate training zone between 86 to 95% that builds high-end work capacity. - CORRECT answer Zone 3 Represents the pressure within the arterial system after the heart contracts. - CORRECT answer Systolic blood pressure Represents the pressure within the arterial system when the heart is resting and filling with blood. - CORRECT answer Diastolic blood pressure The method of measuring body fat percentages that conducts an electrical current through the body to measure fat. - CORRECT answer Bioelectrical impedance What are the four skin-fold sites tested when using the Durnin-Womersley formula for body fat assessment? - CORRECT answer Biceps, triceps, subscapular, iliac crest What is the waist-to-hip ratio for males and females that puts them at a greater risk for disease? - CORRECT answer A ratio greater than 0.95 for males and greater than 0.80 for females
inhibited prime mover. - CORRECT answer Synergistic dominance The process in which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles. - CORRECT answer Autogenic inhibition Name some of the benefits of circumference measurements.
- CORRECT answer Can be used on obese clients, good for comparisons and progressions, good for assessing fat patterns and distribution, inexpensive, easy to record Name the systems of the human movement system (kinetic chain). - CORRECT answer Nervous system, muscular system, skeletal system Name the agonist, synergist, stabilizer, and antagonist muscles activated during a squat exercise. - CORRECT answer Agonists: Gluteus maximus, quadriceps; Synergists: Hamstring complex; Stabilizer: Transversus abdominis; Antagonist: Psoas What are some primary causes of muscle imbalance? - CORRECT answer Postural stress, emotional duress, repetitive movement, cumulative trauma, poor training technique Feedback used after the completion of a movement to help inform clients about the outcome of their performance. - CORRECT answer Knowledge of results The energy pathway used in moderate to high intensity activities that can only be sustained for 30 to 50 seconds. - CORRECT answer Glycolysis
The involved structures and mechanisms that the nervous system uses to gather sensory information and integrate it with previous experiences to produce a motor response. - CORRECT answer Motor control Repeated practice of motor control processes, which leads to a change in the ability to produce skilled movements. - CORRECT answer Motor learning When assessing a client during a Single-leg Squat, from which vantage point should you view the client? - CORRECT answer Anterior Which muscle synergies (muscle groups) are primarily used in a Shoulder Press? - CORRECT answer Deltoid, rotator cuff, trapezius The name of the receptors surrounding a joint that respond to pressure, acceleration, and deceleration in the joint. - CORRECT answer Joint receptors Altered reciprocal inhibition, synergistic dominance, and arthrokinetic dysfunction all lead to this. - CORRECT answer Muscle imbalance The ability of the neuromuscular system to properly recruit muscles to produce force concentrically, reduce force eccentrically, and isometrically stabilize the entire kinetic chain in all three planes of motion. - CORRECT answer Neuromuscular efficiency A layer of connective tissue that is underneath the fascia, and surrounds the muscle. - CORRECT answer Epimysium
