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 is true regarding bone health?
Increased = mitochondrial density - Decreased = submax exercise HR
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.
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose


2. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Improved skill in performing the exercise
1.5 mile run
'I want to be able to bench press more than my friend'
Upper body strength


3. 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. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Increased = mitochondrial density - Decreased = submax exercise HR
'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!'
50 year old femaile who has COPD


4. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Upper body strength
Motor unit recruitment increases
1.5 mile run
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test


5. What energy system is capable of producing ATP at the greatest rate?
Phosphagen
Decreased ability to produce force rapidly AND decreased muscle mass
An inexperienced personal trainer - an injured client - testing a female client
At 90 degrees of flexion - because the moment arm is at it's longest length.


6. What composes total lung capacity?
Residual lung volume AND forced vital capacity
Increased = mitochondrial density - Decreased = submax exercise HR
Oxidative
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound


7. 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?
Increased = mitochondrial density - Decreased = submax exercise HR
Decreased VO2 max
Greater genetic variation
Increased concentration of GLUT


8. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
150 mm
Arteries - capillaries - veins - right atrium
3RM hang clean
Back squat


9. 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
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.
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
50 year old femaile who has COPD


10. 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
150 mm
Benefits associated with participation AND Responsibilities of the client
Greater genetic variation


11. An example of an outcome goal...

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12. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Residual lung volume AND forced vital capacity
2349 kilocalories
Myofilament - myofibril - fiber - fasciculus


13. 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...
HDLs: 33 mg/dL AND quit smoking 60 days ago
Reliable
Integrated
5


14. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Increased concentration of GLUT
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
HDLs: 33 mg/dL AND quit smoking 60 days ago
Oxidative


15. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
'I want to be able to bench press more than my friend'
Phosphagen
Heart rate - Stroke volume - a-vo2 difference
Triceps - Suprailium - Thigh


16. What composes total lung capacity?
Residual lung volume AND forced vital capacity
Sitting quietly
Upper body strength
Increase pennation


17. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Phosphagen
Increasing aerobic endurance
Upper body strength
Abdominal muscle activity - diaphragm movement - ribcage movement


18. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Increased concentration of GLUT
Reliable
At 90 degrees of flexion - because the moment arm is at it's longest length.


19. What are the components of oxygen uptake (vo2)
Heart rate - Stroke volume - a-vo2 difference
Improved skill in performing the exercise
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Improved skill in performing the exercise


20. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
At 90 degrees of flexion - because the moment arm is at it's longest length.
Increased concentration of GLUT
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
An inexperienced personal trainer - an injured client - testing a female client


21. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Decreased ability to produce force rapidly AND decreased muscle mass
Improved skill in performing the exercise
Motor unit recruitment increases
Abdominal muscle activity - diaphragm movement - ribcage movement


22. What are the components of oxygen uptake (vo2)
Myofilament - myofibril - fiber - fasciculus
Heart rate - Stroke volume - a-vo2 difference
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Increase pennation


23. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
An inexperienced personal trainer - an injured client - testing a female client
Heart rate - Stroke volume - a-vo2 difference
Greater genetic variation
Integrated


24. 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?
Oxidative
Benefits associated with participation AND Responsibilities of the client
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Upper body strength


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

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26. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
'I want to be able to bench press more than my friend'
Upper body strength
Back squat
Decreased ability to produce force rapidly AND decreased muscle mass


27. 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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28. 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?
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.
Oxidative
Upper body strength
Increased = mitochondrial density - Decreased = submax exercise HR


29. 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?
150 mm
Integrated
Abdominal muscle activity - diaphragm movement - ribcage movement
2349 kilocalories


30. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Motor unit recruitment increases
Reliable
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Integrated


31. 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?
Oxidative
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Increase pennation
150 mm


32. What change will increase concentric force production?
Sitting quietly
Benefits associated with participation AND Responsibilities of the client
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Increase pennation


33. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Olympic weightlifting AND 100 meter sprint
At 90 degrees of flexion - because the moment arm is at it's longest length.
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Decreased ability to produce force rapidly AND decreased muscle mass


34. What is most likely to occur as a result of aerobic endurance overtraining?
Integrated
Greater genetic variation
Decreased VO2 max
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound


35. What should be included in a an informed consent?
2349 kilocalories
9 weeks
Arteries - capillaries - veins - right atrium
Benefits associated with participation AND Responsibilities of the client


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

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37. 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?
An inexperienced personal trainer - an injured client - testing a female client
2349 kilocalories
Upper body strength
Increasing aerobic endurance


38. Three cognitive benefits provided by exercise
HDLs: 33 mg/dL AND quit smoking 60 days ago
Greater genetic variation
9 weeks
Reliable


39. What excercise mode requires the client to produce the most power?
Arteries - capillaries - veins - right atrium
Residual lung volume AND forced vital capacity
3RM hang clean
At 90 degrees of flexion - because the moment arm is at it's longest length.


40. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
2349 kilocalories
Sitting quietly
Increasing aerobic endurance
Oxidative


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

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42. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Phosphagen
Increase pennation
Olympic weightlifting AND 100 meter sprint
Increasing aerobic endurance


43. 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?
1.5 mile run
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Motor unit recruitment increases
HDLs: 33 mg/dL AND quit smoking 60 days ago


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

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45. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Improved skill in performing the exercise
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Decreased ability to produce force rapidly AND decreased muscle mass
Greater genetic variation


46. This describes the properties of Type I and Type II muscle fibers
Decreased ability to produce force rapidly AND decreased muscle mass
2349 kilocalories
Oxidative
Type I = high endurance Type II = high force


47. Three cognitive benefits provided by exercise
Improved skill in performing the exercise
Greater genetic variation
Abdominal muscle activity - diaphragm movement - ribcage movement
Oxidative


48. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Abdominal muscle activity - diaphragm movement - ribcage movement
Phosphagen
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Olympic weightlifting AND 100 meter sprint


49. 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?
2349 kilocalories
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
HDLs: 33 mg/dL AND quit smoking 60 days ago
Greater genetic variation


50. What energy system is capable of producing ATP at the greatest rate?
Sitting quietly
'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!'
Back squat
Phosphagen