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 most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Upper body strength
An inexperienced personal trainer - an injured client - testing a female client
Motor unit recruitment increases
Greater genetic variation


2. Symptoms of overtraining from resistance exercise...
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Greater genetic variation
Abdominal muscle activity - diaphragm movement - ribcage movement
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular 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?
Increase pennation
Increased = mitochondrial density - Decreased = submax exercise HR
Greater genetic variation
'I want to be able to bench press more than my friend'


4. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Triceps - Suprailium - Thigh
2349 kilocalories
1.5 mile run
Increased concentration of GLUT


5. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Decreased ability to produce force rapidly AND decreased muscle mass
Back squat
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Benefits associated with participation AND Responsibilities of the client


6. A client with a high risk stratification for coronary artery disease
Greater genetic variation
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
50 year old femaile who has COPD
Type I = high endurance Type II = high force


7. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Increased = mitochondrial density - Decreased = submax exercise HR
Triceps - Suprailium - Thigh
Olympic weightlifting AND 100 meter sprint


8. What are the components of oxygen uptake (vo2)
5
Oxidative
Decreased ability to produce force rapidly AND decreased muscle mass
Heart rate - Stroke volume - a-vo2 difference


9. 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?
Upper body strength
Residual lung volume AND forced vital capacity
3RM hang clean
Sitting quietly


10. Three cognitive benefits provided by exercise
Greater genetic variation
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.
Increased = mitochondrial density - Decreased = submax exercise HR
Upper body strength


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


12. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Sitting quietly
Upper body strength
'I want to be able to bench press more than my friend'
Increase pennation


13. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Oxidative
Phosphagen
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose


14. What composes total lung capacity?
Residual lung volume AND forced vital capacity
Oxidative
Abdominal muscle activity - diaphragm movement - ribcage movement
An inexperienced personal trainer - an injured client - testing a female client


15. This describes the properties of Type I and Type II muscle fibers
Residual lung volume AND forced vital capacity
Type I = high endurance Type II = high force
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Increased = mitochondrial density - Decreased = submax exercise HR


16. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Integrated
Decreased ability to produce force rapidly AND decreased muscle mass


17. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Decreased ability to produce force rapidly AND decreased muscle mass
'I want to be able to bench press more than my friend'
50 year old femaile who has COPD
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension


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

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19. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Olympic weightlifting AND 100 meter sprint
2349 kilocalories
Improved skill in performing the exercise
Increased concentration of GLUT


20. 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
5
50 year old femaile who has COPD
9 weeks


21. 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...
'I want to be able to bench press more than my friend'
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Reliable
Myofilament - myofibril - fiber - fasciculus


22. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
An inexperienced personal trainer - an injured client - testing a female 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!'
Myofilament - myofibril - fiber - fasciculus
Improved skill in performing the exercise


23. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Increased = mitochondrial density - Decreased = submax exercise HR
Improved skill in performing the exercise
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
At 90 degrees of flexion - because the moment arm is at it's longest length.


24. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
2349 kilocalories
Abdominal muscle activity - diaphragm movement - ribcage movement
Increased concentration of GLUT
Increase pennation


25. 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
An inexperienced personal trainer - an injured client - testing a female client
Olympic weightlifting AND 100 meter sprint
3RM hang clean


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

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27. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Type I = high endurance Type II = high force
Sitting quietly
HDLs: 33 mg/dL AND quit smoking 60 days ago
Increased concentration of GLUT


28. What energy systems is capable of producing the greatest amount (capacity) of ATP?
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
5
Oxidative
Sitting quietly


29. Symptoms of overtraining from resistance exercise...
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
50 year old femaile who has COPD
5
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test


30. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Improved skill in performing the exercise
Abdominal muscle activity - diaphragm movement - ribcage movement
Heart rate - Stroke volume - a-vo2 difference
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound


31. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Heart rate - Stroke volume - a-vo2 difference
Olympic weightlifting AND 100 meter sprint
1.5 mile run
Type I = high endurance Type II = high force


32. 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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33. At what point during the upward movement phase of the standing barbell curl exercise can the biceps brachii muscles produce the greatest torque?

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34. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
HDLs: 33 mg/dL AND quit smoking 60 days ago
Benefits associated with participation AND Responsibilities of the client
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
2349 kilocalories


35. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
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
Back squat
Decreased VO2 max


36. What is true regarding bone health?
'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!'
Motor unit recruitment increases
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.
Olympic weightlifting AND 100 meter sprint


37. What energy system is capable of producing ATP at the greatest rate?
Phosphagen
Triceps - Suprailium - Thigh
Sitting quietly
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test


38. An example of an outcome goal...

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39. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Decreased VO2 max
Arteries - capillaries - veins - right atrium
50 year old femaile who has COPD
HDLs: 33 mg/dL AND quit smoking 60 days ago


40. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Upper body strength
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Oxidative
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound


41. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Oxidative
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
5
Increased = mitochondrial density - Decreased = submax exercise HR


42. 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
Heart rate - Stroke volume - a-vo2 difference
Upper body strength
Back squat


43. At what point during the upward movement phase of the standing barbell curl exercise can the biceps brachii muscles produce the greatest torque?

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44. 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?
Myofilament - myofibril - fiber - fasciculus
Increase pennation
150 mm
'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. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
5
Triceps - Suprailium - Thigh
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Improved skill in performing the exercise


46. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Upper body strength
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Type I = high endurance Type II = high force


47. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Triceps - Suprailium - Thigh
Type I = high endurance Type II = high force
Myofilament - myofibril - fiber - fasciculus
3RM hang clean


48. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Myofilament - myofibril - fiber - fasciculus
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Sitting quietly
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.


49. An example of an outcome goal...

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50. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Olympic weightlifting AND 100 meter sprint
9 weeks
150 mm
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension