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 excercise mode requires the client to produce the most power?
Decreased ability to produce force rapidly AND decreased muscle mass
3RM hang clean
Decreased VO2 max
HDLs: 33 mg/dL AND quit smoking 60 days ago


2. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Increased concentration of GLUT
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Arteries - capillaries - veins - right atrium
Motor unit recruitment increases


3. This describes the properties of Type I and Type II muscle fibers
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Type I = high endurance Type II = high force
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


4. What is most likely to occur as a result of aerobic endurance overtraining?
Decreased VO2 max
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
1.5 mile run
Abdominal muscle activity - diaphragm movement - ribcage movement


5. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Integrated
3RM hang clean
'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!'


6. 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?
Increased concentration of GLUT
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!'
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.


7. Three cognitive benefits provided by exercise
Phosphagen
Greater genetic variation
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
50 year old femaile who has COPD


8. What energy systems is capable of producing the greatest amount (capacity) of ATP?
2349 kilocalories
50 year old femaile who has COPD
Benefits associated with participation AND Responsibilities of the client
Oxidative


9. What is most likely to occur as a result of aerobic endurance overtraining?
Decreased VO2 max
Phosphagen
Improved skill in performing the exercise
'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!'


10. What is true regarding bone health?
Back squat
Upper body strength
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.


11. 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...
Integrated
2349 kilocalories
Improved skill in performing the exercise
Reliable


12. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Oxidative
1.5 mile run
Improved skill in performing the exercise
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound


13. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Decreased VO2 max
Motor unit recruitment increases
Increased concentration of GLUT
Decreased VO2 max


14. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Greater genetic variation
Myofilament - myofibril - fiber - fasciculus
1.5 mile run
5


15. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Olympic weightlifting AND 100 meter sprint
HDLs: 33 mg/dL AND quit smoking 60 days ago
Integrated
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose


16. 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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17. What are the components of oxygen uptake (vo2)
5
'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!'
Heart rate - Stroke volume - a-vo2 difference
2349 kilocalories


18. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Increased = mitochondrial density - Decreased = submax exercise HR
Triceps - Suprailium - Thigh
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.


19. What is true regarding bone health?
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.
2349 kilocalories
Integrated
Arteries - capillaries - veins - right atrium


20. A client with a high risk stratification for coronary artery disease
50 year old femaile who has COPD
An inexperienced personal trainer - an injured client - testing a female client
Myofilament - myofibril - fiber - fasciculus
Upper body strength


21. An example of an outcome goal...

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22. Symptoms of overtraining from resistance exercise...
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Increased = mitochondrial density - Decreased = submax exercise HR
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


23. 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
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Residual lung volume AND forced vital capacity
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength


24. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Decreased VO2 max
Back squat
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.


25. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Integrated
'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


26. 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
Decreased ability to produce force rapidly AND decreased muscle mass
Decreased ability to produce force rapidly AND decreased muscle mass
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension


27. What energy system is capable of producing ATP at the greatest rate?
Integrated
Residual lung volume AND forced vital capacity
Phosphagen
Increase pennation


28. 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?
Decreased ability to produce force rapidly AND decreased muscle mass
Upper body strength
2349 kilocalories
Increased = mitochondrial density - Decreased = submax exercise HR


29. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Oxidative
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
9 weeks


30. 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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31. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Increasing aerobic endurance
Back squat
150 mm
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound


32. 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
2349 kilocalories
Type I = high endurance Type II = high force


33. 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?
Integrated
Sitting quietly
HDLs: 33 mg/dL AND quit smoking 60 days ago
2349 kilocalories


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

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35. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Sitting quietly
9 weeks
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Triceps - Suprailium - Thigh


36. Symptoms of overtraining from resistance exercise...
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
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Increase pennation


37. 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?
150 mm
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Reliable
1.5 mile run


38. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Improved skill in performing the exercise
Integrated
50 year old femaile who has COPD
Type I = high endurance Type II = high force


39. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Sitting quietly
Increased concentration of GLUT
Reliable
Residual lung volume AND forced vital capacity


40. Factors that may increase the standard error of measurement of a pushup test to assess muscular 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!'
An inexperienced personal trainer - an injured client - testing a female client
Back squat
Sitting quietly


41. 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?
Residual lung volume AND forced vital capacity
Increase pennation
Increased = mitochondrial density - Decreased = submax exercise HR
50 year old femaile who has COPD


42. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Increase pennation
Oxidative
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Heart rate - Stroke volume - a-vo2 difference


43. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
9 weeks
Sitting quietly
Heart rate - Stroke volume - a-vo2 difference
Arteries - capillaries - veins - right atrium


44. What change will increase concentric force production?
Increase pennation
Decreased ability to produce force rapidly AND decreased muscle mass
An inexperienced personal trainer - an injured client - testing a female client
Decreased ability to produce force rapidly AND decreased muscle mass


45. What change will increase concentric force production?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Increase pennation
'I want to be able to bench press more than my friend'
Triceps - Suprailium - Thigh


46. 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
Greater genetic variation
Increasing aerobic endurance
Residual lung volume AND forced vital capacity
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension


47. An example of an outcome goal...

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48. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
3RM hang clean
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Improved skill in performing the exercise


49. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Back squat
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Reliable
50 year old femaile who has COPD


50. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Motor unit recruitment increases
Improved skill in performing the exercise
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Residual lung volume AND forced vital capacity