Instructions:

• Answer 50 questions in 15 minutes.
• If you are not ready to take this test, you can study here.
• Match each statement with the correct term.
• Don't refresh. All questions and answers are randomly picked and ordered every time you load a test.

This is a study tool. The 3 wrong answers for each question are randomly chosen from answers to other questions. So, you might find at times the answers obvious, but you will see it re-enforces your understanding as you take the test each time.

1. What change will increase concentric force production?
Increasing aerobic endurance
'I want to be able to bench press more than my friend'
Increase pennation
5


2. What are the components of oxygen uptake (vo2)
Increasing aerobic endurance
Improved skill in performing the exercise
Heart rate - Stroke volume - a-vo2 difference
Greater genetic variation


3. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
150 mm
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Olympic weightlifting AND 100 meter sprint
Decreased ability to produce force rapidly AND decreased muscle mass


4. Symptoms of overtraining from resistance exercise...
Increased concentration of GLUT
Increasing aerobic endurance
Improved skill in performing the exercise
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength


5. What energy system is capable of producing ATP at the greatest rate?
Integrated
150 mm
Phosphagen
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension


6. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Benefits associated with participation AND Responsibilities of the client
'Good job! Next month - you do not have to take the time to fill out your own walking workout card - I'll do it for you!'
9 weeks


7. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
5
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Arteries - capillaries - veins - right atrium


8. A 21 year old male client had the following results: 72 inches tall - Weight: 210 lbs - 1RM bench: 200 lbs - 1RM leg press: 400 lbs - Situps: 50 - Sit and Reach: 15 inches. What should be his primary exercise goal?
Residual lung volume AND forced vital capacity
HDLs: 33 mg/dL AND quit smoking 60 days ago
Upper body strength
Increasing aerobic endurance


9. A personal trainer performs a skinfold body composition test on a client. If the same test is performed two days later with the same body fat percentage result - this test and the result are said to be...
Reliable
1.5 mile run
Triceps - Suprailium - Thigh
2349 kilocalories


10. What composes total lung capacity?
9 weeks
5
Abdominal muscle activity - diaphragm movement - ribcage movement
Residual lung volume AND forced vital capacity


11. What is true regarding bone health?
Oxidative
Increasing aerobic endurance
Phosphagen
Decreased bone mineral density is related to an increased risk of fracture.AND Bone mineral density is promoted by chronic participation in a physically-active lifestyle.


12. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Arteries - capillaries - veins - right atrium
Olympic weightlifting AND 100 meter sprint
Sitting quietly


13. A 52 year old male client's resting blood pressure was 130/82 during the initial assessment. When measuring his blood pressure one month later - to what level of mercury (Hg) should the bladder be inflated?
HDLs: 33 mg/dL AND quit smoking 60 days ago
150 mm
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Myofilament - myofibril - fiber - fasciculus


14. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
9 weeks
Increase pennation
Abdominal muscle activity - diaphragm movement - ribcage movement
Decreased VO2 max


15. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
At 90 degrees of flexion - because the moment arm is at it's longest length.
Heart rate - Stroke volume - a-vo2 difference
Back squat
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension


16. What should a personal trainer do during the initial meeting with a new client?

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17. How many servings of the 'bread - cereal - rice - and pasta' group does this meal provide? 1.5 cups cooked oatmeal 1 cup 1% milk 3/4 cup apple juice 2 slices wheat toast with 2 tablespoons peanut butter
5
Increased concentration of GLUT
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
3RM hang clean


18. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Upper body strength
'Good job! Next month - you do not have to take the time to fill out your own walking workout card - I'll do it for you!'
9 weeks
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound


19. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Greater genetic variation
Decreased VO2 max
Greater genetic variation
Arteries - capillaries - veins - right atrium


20. A 39 year old female client performed a submaximal bicycle ergometer test and had her VO2 max estimated as 30.2 ml x kg-1 x min-1. She weighs 136 pounds and is 66 inches tall. Her body fat is 24% and resting blood pressure is 124/84 mmHg. What should
Increased concentration of GLUT
Sitting quietly
Increasing aerobic endurance
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.


21. Taking into consideration REE - which of the following is the approximate daily caloric need of a 45 year old - 176 pound male client who has a very light activity level?
5
2349 kilocalories
Benefits associated with participation AND Responsibilities of the client
Reliable


22. A 30 year old female client is an avid 5 kilometer runner but she would like to improve her time. What test is the most appropriate to estimate this client's VO2 max?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
9 weeks
Decreased bone mineral density is related to an increased risk of fracture.AND Bone mineral density is promoted by chronic participation in a physically-active lifestyle.
1.5 mile run


23. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Reliable
Oxidative
Increasing aerobic endurance
An inexperienced personal trainer - an injured client - testing a female client


24. Three cognitive benefits provided by exercise
Residual lung volume AND forced vital capacity
150 mm
Myofilament - myofibril - fiber - fasciculus
Greater genetic variation


25. What are the components of oxygen uptake (vo2)
Heart rate - Stroke volume - a-vo2 difference
Benefits associated with participation AND Responsibilities of the client
Sitting quietly
1.5 mile run


26. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Decreased VO2 max
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
HDLs: 33 mg/dL AND quit smoking 60 days ago
At 90 degrees of flexion - because the moment arm is at it's longest length.


27. which of the following describes the process of fast glycolysis?

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28. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Increased concentration of GLUT
'Good job! Next month - you do not have to take the time to fill out your own walking workout card - I'll do it for you!'
Increased = mitochondrial density - Decreased = submax exercise HR
Increase pennation


29. What energy system is capable of producing ATP at the greatest rate?
Arteries - capillaries - veins - right atrium
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Back squat
Phosphagen


30. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Phosphagen
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Triceps - Suprailium - Thigh
Abdominal muscle activity - diaphragm movement - ribcage movement


31. What is true regarding bone health?
HDLs: 33 mg/dL AND quit smoking 60 days ago
'I want to be able to bench press more than my friend'
150 mm
Decreased bone mineral density is related to an increased risk of fracture.AND Bone mineral density is promoted by chronic participation in a physically-active lifestyle.


32. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Motor unit recruitment increases
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Reliable
2349 kilocalories


33. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Increase pennation
Type I = high endurance Type II = high force
Myofilament - myofibril - fiber - fasciculus


34. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Motor unit recruitment increases
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
'Good job! Next month - you do not have to take the time to fill out your own walking workout card - I'll do it for you!'
Integrated


35. What excercise mode requires the client to produce the most power?
3RM hang clean
Improved skill in performing the exercise
Abdominal muscle activity - diaphragm movement - ribcage movement
5


36. What should be included in a an informed consent?
Residual lung volume AND forced vital capacity
Benefits associated with participation AND Responsibilities of the client
Type I = high endurance Type II = high force
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test


37. A 39 year old female client performed a submaximal bicycle ergometer test and had her VO2 max estimated as 30.2 ml x kg-1 x min-1. She weighs 136 pounds and is 66 inches tall. Her body fat is 24% and resting blood pressure is 124/84 mmHg. What should
Increasing aerobic endurance
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Residual lung volume AND forced vital capacity
150 mm


38. A 35 year old female began an exercise program four months ago in which she has been running on a treadmill four days per week. What describes the adaptations that are most likely to occur with this program?
1.5 mile run
Increased = mitochondrial density - Decreased = submax exercise HR
Benefits associated with participation AND Responsibilities of the client
Triceps - Suprailium - Thigh


39. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Triceps - Suprailium - Thigh
Increased = mitochondrial density - Decreased = submax exercise HR
Reliable
Improved skill in performing the exercise


40. What excercise mode requires the client to produce the most power?
'Good job! Next month - you do not have to take the time to fill out your own walking workout card - I'll do it for you!'
3RM hang clean
Decreased ability to produce force rapidly AND decreased muscle mass
5


41. What composes total lung capacity?
9 weeks
Reliable
Triceps - Suprailium - Thigh
Residual lung volume AND forced vital capacity


42. A client with a high risk stratification for coronary artery disease
Decreased bone mineral density is related to an increased risk of fracture.AND Bone mineral density is promoted by chronic participation in a physically-active lifestyle.
Arteries - capillaries - veins - right atrium
50 year old femaile who has COPD
Increased concentration of GLUT


43. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
5
Sitting quietly
Motor unit recruitment increases
9 weeks


44. What energy systems is capable of producing the greatest amount (capacity) of ATP?
At 90 degrees of flexion - because the moment arm is at it's longest length.
Oxidative
1.5 mile run
'Good job! Next month - you do not have to take the time to fill out your own walking workout card - I'll do it for you!'


45. An example of an outcome goal...

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46. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
3RM hang clean
Back squat
Improved skill in performing the exercise
Benefits associated with participation AND Responsibilities of the client


47. What is an example of negative reinforcement a personal trainer says to a client who just completed a month of consistently walking three times per week?

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48. which of the following describes the process of fast glycolysis?

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49. How many servings of the 'bread - cereal - rice - and pasta' group does this meal provide? 1.5 cups cooked oatmeal 1 cup 1% milk 3/4 cup apple juice 2 slices wheat toast with 2 tablespoons peanut butter
Triceps - Suprailium - Thigh
50 year old femaile who has COPD
3RM hang clean
5


50. A 21 year old male client had the following results: 72 inches tall - Weight: 210 lbs - 1RM bench: 200 lbs - 1RM leg press: 400 lbs - Situps: 50 - Sit and Reach: 15 inches. What should be his primary exercise goal?
3RM hang clean
Upper body strength
2349 kilocalories
Integrated