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1. If anew client's goal is to build muscular strength, how often should they train per week?: 1-2 times Once 3-5 times Every day 2. (CSP) Which of the following activities is safe for pregnant women to engage in?: Swimming 3. (CB) Which of the following was most likely created using the principles of biomechanics?: An ergonomic office chair (All of the above)** A supportive device for those with carpal tunnel syndrome Shoe inserts to correct posture 4. (CES)What are the primary muscles used during normal breathing?: Exter- nal intercostals and diaphragm 5. (CPD) You are working with a new client who is overweight and wants to lose 30 pounds, but has never engaged in an exercise program before. Which of the following activities would be most appropriate to begin with?: Walking? 6. (CB) The study of human motion itself is known as:: Kinematics 7. (CES) What type of muscle action generates tension in the muscle, but does not lengthen or shorten it?: Isometric (or static) 8. (CN) How can the trainer determine whether or not the client is adequately replenishing their fluids while engaging in long, vigorous workouts?: Weigh the client before, during, and after the workout 9. (CES) Because skeletal muscles are grouped together, they cannot function separately. True or false?: false 10. (CF) It is normal and expected to feel pain while stretching.: False 11. (CES) The ATP-CP system is primarily used to generate energy for:: Imme- diate use 12. (CN) Fats do not serve any purpose in a healthy diet and should be avoided completely. True or false?: False 13. (CN) What is the primary source of fuel for the body?: Carbohydrates 14. (CN) Which of the following is a healthy source of protein?: ***all of the 16. (CB) Which of the following is NOT one of the three groups of propriocep- tors?: Spinal proprioceptors 17. (CN) On average, how many calories are expended during 1 minute of strenuous activity?: 11-15 18. (CN) Alcohol is considered a carbohydrate. True or false?: false 19. (CF) Which is NOT one of the three factors that should be included in a flexibility workout?: Maintaining correct posture Proper breathing Warming-up Resistance training 20. (CN) Which of the following is a good source of omega-3 fatty acids?: - Salmon 21. (CB) Isometric strength training exercises are often used in the early rehabilitation process for clients or athletes who have sustained an injury. True or false?: True 22. (CES) Skeletal muscles can be attached only to bones and are under involuntary control. True or false?: True 23. (CES) The body can store large amounts of ATP, so eating regularly while training isn't really important. True or false?: False 24. (CSP) If systolic blood pressure exceeds mmHg while exercising, 4l it should be monitored by a physician.: 220 25. (CLB) Which of the following settings is the most appropriate place to train?: fitness facility 26. (CWS) Which of the following would NOT be considered an early warning sign that the body needs a break or a person is training too hard?: Increased water consumption during training** 27. (CPDE) With regards to flexibility, what does the acronym FIDM stand for?: Frequency, intensity, duration, mode 28. (CLB) What is an example of an effective way to manage risk?: Document anything that might be important, like safety checks and incidences 29. (CPD) periodization is generally only done with athletes and well-conditioned clients.: Overreaching 30. (CPD) A 25-year-old client exercising at a moderate intensity level should have a target heart rate of:: 220 - 25 x .80 = 152-168 BPM** 31. CSP) Elderly persons should not lift weights. True or false?: false 32. (CCA) A female client weighs 180 pounds. You measure her body fat and determine it is 26%. What is the goal weight if body fat is reduced to 22%?: 180 X .22 = 39lbs of fat. 180 - 39 = 140 pound goal of injury, and therefore limit your liability. True or false?: false 41. (CB) The movements associated with throwing a ball occur in the plane.: Transverse 42. (CB) The lengthening of an activated muscle is called:: eccentric 43. (CPDE) A cool down period of low intensity activity after a workout is important because it aids in the removal of lactate from the muscles. True or false?: true 44. (CSP) As long as meals are on a regular schedule, research shows it is okay for children to eat while watching TV. True or false?: false 45. (CPDE) The functional reach test is designed to measure:: flexibility 46. (CLB) What type of business significantly limits the risk of the individuals involved and is usually the best alternative for a small business?: S Corpora- tion 47. (CPD) What kind of periodization training program varies the volume and intensity of the exercise in a patterned way?: traditional 48. CPD) Which of the following is an example of a total body exercise appro- priate for plyometric training?: squat jump 49. (CN) While all fat intake should be limited, unsaturated fats are better for you than saturated fats. True or false?: true 50. (CPD) Moving furniture has a MET value of 6. How many calories will a 100 kg man burn if he carries furniture for one hour?: 600* 51. (CCA) If a woman weighs 150 Ibs. and has a BMI of 20, she is considered:- : healthy weight 52. (CWS) If you are not thirsty, then you do not have to worry about becoming dehydrated. True or false?: false 53. (CSP) Children and adolescents do not really need to engage in planned exercise. True or false?: false 54. (CWS) What occurs when a person's body cannot regulate its tempera- ture?: heat stroke 55. (CN) In order to maintain consistent blood sugar levels and prevent early fatigue, it is important that the client eats before participating in physical activities. True or false?: true 56. (CN) Which of the following is one of the early signs of mild to moderate dehydration?: dizziness 57. (CLB) The basic principle behind reduction in limiting liability is:: Avoiding any dangerous actions that could lead to injury 58. (CF) Goniometry is the measurement of:: Joint range of motion 59. (CCA) A pulse taken on the wrist, just below the thumb, is known as a:: radial 8/ 69. (CCA) Body Mass Index (BMI) indicates what a person's body weight should be according to what?: height 70. (CCA) A new client who is visibly overweight has recently found out that he has Type 2 diabetes mellitus, and wants to begin an exercise program to lose weight and try to control his diabetes. What is the best course of action for the personal trainer?: Start him with low-intensity aerobic exercises 71. (CWS) Muscle cramps can be caused by:: Electrolyte imbalances Not stretching before training Muscle fatigue All of the above*** 72, (CN) When should your client start replacing carbohydrates lost during training?: 15 minutes after stopping the activity 73. (CF) Stretching an antagonist muscle to its maximum limit and holding the position refers to:: Static stretching 74. (CB) Inertia can be defined as the body's:: Resistance to a change in force 75. (CPD) The maximal load that can be lifted for a specific number of repeti- tions is referred to as:: Repetition maximums 76. (CPD) Which of the following is a submaximal test that can help give a sense of the intensity of workouts?: Rockport Walk Test 77.(CLB) Informed consent states that the personal trainer has a responsibil- 10/ ity to protect their clients from harm. True or false?: false 78. (CWS) What are the two main electrolytes used during muscle exertion?: - potassium and sodium chloride 79. (CWS) What should the trainer do if a client begins to display some of the symptoms of heat stroke?: Obtain emergency medical assistance immediately 80. (CWS) Aches and pains throughout the body and a loss of appetite are considered what kind of warning signs?: health 81. (CSP) Health care professionals recommend that children engage in at least of physical activity per day for good health.: 60 min 82. (CSP) What is the best thing to do when a client experiences a normal asthma attack during exercising?: Stop training, and assist the client in getting their medication 83. F) What is the purpose of warming-up before beginning the workout ses- sion?: raising body temp and increasing blood flow 84. (CB) Which of the following activities is an example of internal kinetic force?: Lifting one's leg 85. (CWS) The best way to reduce muscle cramping is:: proper hydration 86. (CN) Fats are an important part of a healthy diet. True or false?: true Automated external defibrillator training All of the above** 93. (CES) Which of the following is NOT a function of the cardiovascular system?: Carrying messages to muscles 94. (CWS) If a client experiences brief muscle pain and tightening during exer- cise or work in a hot environment, they most likely are experiencing:: Muscle cramps 95. (CLB) Why is it important to document incidences right away, such as a slip and fall or an emergency?: So there is a record of the facts that is not tainted by faulty human memory 96. (CWS) Heat stroke is a life-threatening medical emergency. True or false?- : true 97. (CPD) What is the target heart rate for a 70-year-old male exercising at very light intensity?: 220-70 = 150 max HR -- 150 x .60 = 90 target HR 80-95 BPM*** 98. (CN) To maintain a healthy diet for physically active persons, approximately how much fat should each meal contain?: 15% 35%** 10% 5% 99. (CWS) The trainer and client should expect some level of discomfort when starting a new program. True or false?: false? 100. (CB) Which of the following methods is used to assess proprioception?- : Perception of passive movement Reaction time of reflex All of the above****** Joint position 
