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ACTION PERSONAL TRAINING -
CHAPTER QUIZZES
Which is not a component of the cardiovascular system? a)heart b)blood c) blood vessels d)lungs - Correct Answers -D) Lungs What are the three functions of the nervous system? - Correct Answers -Sensory (gather info); Intregrative (interpret info); Motor (respond) The sensory neurons transmit nerve impulses to which structures? a)Other neurons b)The brain c)The spinal cord d)The brain & spinal cord - Correct Answers -D) The brain & spinal cord One of the main purposes of exercise is to exert the cardiovascular and respiratory systems? True or False? - Correct Answers -True What are the three systems that are collectively referred to as the kinetic chain? - Correct Answers -muscular, articular, neutral Is the oxidative system for producing aerobic energy or anaerobic energy? - Correct Answers -Aerobic Which energy system is needed for running up a 100-yard hill as fast as possible? a)Oxidative system b)ATP-CP system c)Anaerobic Glycolysis/lactic acid system - Correct Answers -B) ATP-CP system What is the function of the ATP-CP system? a)To provide energy all the time b)To provide energy for low intensity long workouts c)To provide energy for high intensity short workouts d)all of the above - Correct Answers -c)To provide energy for high intensity short Which of the following is NOT an organ or tissue required to work intensely during a workout? a)heart b)lungs c)muscle d)none of the above - Correct Answers -d)none of the above A personal trainer can cause a client injury with an inappropriate workout if the trainer is not aware of how the body works? True or false? - Correct Answers -True
Which of the following is not part of the study of biomechanics? a)Physics; fluid mechanics and thermodynamics (the study of energy) b)Biology; understanding tendons and muscles c)Mathematics; calculus and algebra d)Chemistry; the production of hormones during exercise - Correct Answers -d)Chemistry; the production of hormones during exercise Kinematics is the study of human motion. True or false? - Correct Answers –True When considering customer service, the acronym, READ, stands for: - Correct Answers -Rapport, empathy, assessment, development In order to become a personal trainer, an individual needs to obtain a bachelor's degree in Personal Training from an accredited institution. True or False? - Correct Answers - False Name the difference between a corporation and an S-Corporation. - Correct Answers -A corporation is a true business entity and must abide by federal, state and local regulations set forth for corporations. An S-Corporation is usually the best alternative for a small business. It protects the owners from personal asset loss and limits the risk of the individuals involved. The big difference is how the business is classified with the IRS and how taxes are handled. What are the five biomechanical processes that occur duriing a warm-up exercise? - Correct Answers -cardiorespiratory changes (increased utilization of oxygen by muscles), increased blood flow to active muscles, heightened body temp, enhanced motor skills and brain transmissions with nervous impulses moving faster, increased discomfort from muscles and cardiorespiratory system What are the three groups of proprioceptors? - Correct Answers -Ligament, joint and skin proprioceptors, neck and inner ear proprioceptors, muscle proprioceptors As you walk from one end of the room to the other, what forces are influencing your movement? a)gravity b)friction c)tension d)all of the above - Correct Answers -d)all of the above What is the opposite of the motion pronation (to turn the palms face down)? - Correct Answers -Supination What are the three planes of motion that intersect in the body? - Correct Answers - Traverse plane, sagittal plane, frontal plane Concentric, eccentric and isometric/static are the names of three major types of what? - Correct Answers -Muscle action How is muscle strength typically measured? - Correct Answers -MMT - Manual muscle test
If the client has a condition such as lower back pain, the trainer should encourage the client to perform strength training for that region without prior approval from a health care physician. True or False? - Correct Answers -False What are some aspects of personal fitness that are included in program design? - Correct Answers -Anatomy, physiology, kinesiology, basic nutrition and knowledge of training special populations Postural misalignment and injury can be created by muscular imbalances. True or False? - Correct Answers -True What are physiological factors that one should consider in designing a fitness program? a)muscle action b)ATP usage c)proper positioning d) All of the above - Correct Answers -d) All of the above What are the three primary resistance training goals? - Correct Answers -Hypertrophy, muscular strength and muscular endurance Plyometrics are used with exercise beginners. True or False? - Correct Answers -False Using a variety of modes of cardiovascular training is called _____________. - Correct Answers -Cross-training How is exercise intensity measured? - Correct Answers -by the amount of oxygen consumed during exercise and the number of calories burned Periodization is a)muscular action in which there is no change in muscle length b)the use of progressive cycling in resistance training c)the position from which all movement begins and ends - Correct Answers -b)the use of progressive cycling in resistance training Name four ways that one can vary the volumen and intensity of exercise. - Correct Answers -changing the choice of exercises, varying the order of exercises, adjusting resistance or load, adjusting the number of sets of an exercise, changing the number of exercises for a specific muscle group, altering joint angles and positioning, changing an exercise from working a single joint to multiple joints or vice versa, changing exercises from primary to assisted exercise or vice versa, changing the repetition or range of exercise, changing the type of muscle contraction, adjusting the speed of movement, altering rest periods between sets, adjusting nutrition The two forms of overtraining are________. - Correct Answers -Sympathetic and parasympathetic More than 30% of sports injuries seen are due to a lack of a warm-up. True or False? - Correct Answers -True
Which of the following is NOT a type of passive warm-up? a)heat application b)hot shower c)massage d)stretching - Correct Answers -d)stretching Because a warm-up can improve flexibility, stretching should be done after the warm- up. True or False? - Correct Answers -True What are the three types of flexibility? - Correct Answers -Corrective, active, functional Where should a client with arthritis start on the flexibility continuum? - Correct Answers - Corrective Which of the three phases belong to the flexibility continuum? a)functional flexibility b)ballistic flexibility c)active flexibility d)corrective flexibility - Correct Answers - a)functional flexibility c)active flexibility d)corrective flexibility What is SMFR and what does the acronym stand for? - Correct Answers -It stands for static stretching and Self MyoFascial Release and is the technique involoved in corrective flexibility. Which three factors should be included in the design of a training program? - Correct Answers -Breathing, Posture, Warming Up What is the purpose of the corrective flexibility phase? - Correct Answers -To correct muscle imbalances and improve joint ailments. SMFR should be performed after stretching. True or False? - Correct Answers -False What is cardiorespiratory conditioning? - Correct Answers -An activity used to improve the body's ability to process and deliver oxygen by using intense movements and activities that stimulate the cardio vascular system. The progression from a lower intensity level to a higher intensity level, longer duration, and/or increased frequency of exercise is known as________. - Correct Answers - Smart progression Fat buring can only occur through extreme cardiovascular exercise. True or False? - Correct Answers -False what form of strength training leads to muscle hypertrophy? - Correct Answers - Resistance training A short duration of activity that precedes major exercise is a)cool-down b)stretching c)warm-up - Correct Answers -c)warm-up
A person suffering from heat exhaustion will have __________ skin, while a person suffering from heat stroke will have ________skin. - Correct Answers -moist & flushed; hot & dry Pregnant women in their second trimester should avoid lying on their backs while performing exercises. True or False? - Correct Answers -True Which of the following activities is NOT recommended for a pregnant woman? a)pilates b)light/low impact aerobics c)long distance running d)swimming - Correct Answers - c)long distance running List three types of exercises that are beneficial for elderly persons. - Correct Answers - Walking, dancing, swimming, light-to-moderate weight training. What are some reasons for the current increase in childhood obesity? - Correct Answers -There is the absence of physical activity in the daily routine of today's youth and they are participating in an unhealthy diet. When can exercise-induced asthma (EIA) occur during exercise? a)during the first 6- minutes of exercise b)during the last 5-10 minutes of exercise c)it can only happen after exercising for more than 30 minutes d)both A and B - Correct Answers -d)both A and B
- a)during the first 6-12 minutes of exercise b)during the last 5-10 minutes of exercise Which part of the body is typically NOT affected when an individual suffers from osteoarthritis? a)knees b)back c)hips d)spine - Correct Answers -b)back Type 1 diabetes mellitus is caused by a failure of what organ? - Correct Answers - pancreas Type 2 diabetes mellitus can be managed with diet and exercise. True or False? - Correct Answers -True High blood pressure is referred to as ________. - Correct Answers -Hypertension Name three types of exercises that are beneficial for persons with high blood pressure. - Correct Answers -Yoga, jogging, taking the stairs, walking, cycling, golf, and swimming. The glycemic index is a ranking of _________ based on their simplicity. - Correct Answers -Carbohydrates Dietary guidelines currently recommend 20-30% of your daily calories come from carbohydrates. True or False? - Correct Answers -False - at least 40%
Fat is necessary for the body in order to a)help us feel satiated b)transport vitamins A & D c)protect nerve fibers d)form hormones e)all of the above - Correct Answers -e)all of the above Fat is important as a bodily energy source because: a)it is converted more efficiently than carbohydrates b)it provides more than double the calories per gram than other energy sources c)it can be eaten in unlimited quantities without excess storage d)it is the body's primary source of energy e) all of the above - Correct Answers -b)it provides more than double the calories per gram than other energy sources Eating hydrogenated fats can __________ LDL levels. - Correct Answers -Increase The current method to determine the amount of protein in food is referred to as the PDCAAS. True or False? - Correct Answers -True When there is an insufficient supply of carbohydrates available for energy the body will instead use ________ as its primary energy source. - Correct Answers -Amino Acids Creatine is an essential nutrient. True or False? - Correct Answers -False Caffeine can: - Correct Answers -improve aerobic endurance during the short-term, extreme exercise; increase fat oxidation; decrease the perception of pain; allow for more intensity in athletic performance When should you advise your clients to hydrate? - Correct Answers -Before during and after exercise What is the most common complaint made by clients against their personal trainer? - Correct Answers -Slipping and falling that led to injury is the number one complaint of clients against their personal trainer. As a personal trainer, you are required by law to follow the HIPAA regulations. True or False? - Correct Answers -False, but that could change in the future. Explain how a trainer would deal with a client who has a specific condition that the trainer has not been certified to handle. - Correct Answers -Personal trainers need to ensure that they receive the proper additional training and certification for special needs groups. However, if the trainer cannot achieve the necessary certification in a timely manner, the trainer should refer the special needs client to another trainer certified in the appropriate area. Liability can be reduced by: - Correct Answers -Avoidance, Retention, Reduction, Transfer
