NASM Flashcards
(446 cards)
0
Q
How many calories are in a gram of fat
A
9
1
Q
What are the 4 Ps of marketing
A
Product
Price
Place
Promotion
2
Q
Making a good first impression includes the following
A
Making eye contact Introducing yourself by name and getting the clients name Smiling Shaking hands with the client Remembering and using the clients name Using good body language
3
Q
Name strategies that enhance exercise adherence
A
Self-management Goal setting Self-monitoring Positive self-talk Psyching up Imagery
4
Q
Amino acids manufactured by the body from dietary nitrogen, fragments of carbohydrate, and fat
A
Nonessential amino acids
5
Q
Name the 5 stages of change
A
- Precontemplation
- Contemplation
- Preparation
- Action
- Maintenance
6
Q
What are the 4 types of support mechanisms to help clients reach their health and fitness goals?
A
Instrumental support
Emotional support
Informational support
Companionship support
7
Q
Type of support that deals with the tangible and practical factors necessary to help a person adhere to exercise or achieve exercise goals
A
Instrumental support
8
Q
Type of support expressed through encouragement, caring, empathy, and concern
A
Emotional support
9
Q
The type of questions that can be answered with one word
A
Directive Questions
10
Q
Guidelines the health and fitness professional should use when approaching potential clients
A
Say “hello” to each member; offer towels or water; roam the workout floor; don’t hide behind desks, books, or a computer; introduce yourself by name; don’t educate on the first interaction
11
Q
This type of support includes directions, advice, or suggestions given to clients about how to exercise
A
Informational support
12
Q
This type of support includes the availability of friends, family, and coworkers with whom clients can exercise
A
Companionship support
13
Q
What are the amount of CEUs required every 2 years to retain your credential as a NASM CPT
A
2.0
14
Q
The principles of effective goal setting as reflected by the acronym SMART
A
Specific Measurable Attainable Realistic Timely
15
Q
What are the 4 questions that may help clients to determine their long-term goals
A
- What do I want to accomplish in 6 months?
- What do I want to accomplish in the next year?
- What do I want to accomplish in the next 5 years?
- What is my dream accomplishment?
16
Q
The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals who are in a particular life stage and gender group
A
Estimated Average Requirement
17
Q
The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals who are in a particular life stage and gender group
A
Recommended Dietary Allowance (RDA)
18
Q
A recommended average daily nutrient intake level, based on observed approximations or estimates of nutrient intake that are assumed to be adequate for a group or groups of healthy people. Used when an RDA can’t be determined
A
Adequate Intake
19
Q
The highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group. As intake increases above this level, the potential risk of adverse health effects increase
A
Tolerable Upper Intake Level
20
Q
What is one of the greatest contributions made by dietary complex carbs that is also associated with a lower incidence of heart disease and certain types of cancer
A
fiber
21
Q
What is the chief source of energy for all body functions and muscular exertions
A
carbs
22
Q
Neutral compounds of carbon, hydrogen, and oxygen, which make up a large portion of animal foods
A
Carbs
23
Q
The daily recommended intake of fiber
A
38 g for men
25 g for women
24
What is the recommended protein intake for strength athletes
1.2-1.7g/kg (.5-.8 g/lb)
25
The number of amino acids the body uses
20
26
Fatty acids considered to have favorable effects on blood lipid profiles and may play a role in the treatment and prevention of heart disease, hypertension, arthritis, and cancer
Monounsaturated fatty acids and polyunsaturated fatty acids
27
Name the macronutrient responsible for acting as transport for vitamins A, D, E, and K
Fats
28
What is the number of liters of water recommended for the average sedentary male?
3 liters
29
What is the recommended percentage of dietary fat from daily total caloric intake
20-35%
30
Name the 8 essential amino acids
```
Isoleucine
Leucine
Lysine
Methionine
Phenylaline
Threonine
Tryptophan
Valine
```
31
Name the process in which amino acids are used in energy production. It occurs when the body is in a negative energy balance
Gluconeogenesis
32
A substance that completes or makes an addition to daily dietary intake
Dietary supplement
33
The process created to produce internalized experiences to support or enhance exercise participation
Exercise imagery
34
What are 4 psychological benefits of exercise
Promotes positive mood
Reduces stress
Improves sleep
Reduces depression and anxiety
35
How many calories are in 1 pound of body fat
3500
36
What 3 vitamins can cause serious adverse effects such as birth defects, calcification of blood vessels, and damage to sensory nerves
A
D
B6
37
Name 3 diets that are considered very low carb diets; each contains less than 21% carbs
Atkins diet
Protein Power diet
Ketogenic diet
38
Name 2 high carb diets. Both of these have a carb content of greater than 60%
Dean Ornish diet
| Pritikin diet
39
Name 6 low carb diets that each have a carb content of 21-42%
```
Zone diet
Carb Addicts diet
Abs diet
South Beach diet
Sugar Busters diet
Testosterone diet
```
40
Name 3 diets that are moderately high in carbs at 51-60% carb content
RDA Food Pyramid diet
Flat Belly diet
Mediterranean diet
41
What are the risks of following an overly restrictive (very low calorie) diet
```
Increased risk of malnutrition
Poor energy
Behavioral "pendulum" swings
Minor side effects: fatigue, constipation, nausea, and diarrhea
Major side effects: gallstone formation
```
42
What is the amount of energy expended while at rest? It typically accounts for 70% of total energy expenditure (TEE)
Resting metabolic rate (RMR)
43
What is the amount of energy expended above the RMR as a result of processing food for storage and use? It typically accounts for approximately 6-10% of total energy expenditure (TEE)
Thermic effect of food (TEF)
44
Name 6 guidelines for providing uncompromising customer service
Take every opportunity to meet and greet each member, present a positive image, never give an impression that you are inconvenienced by a client/potential clinet, express ideas clearly through all forms of communication, take every opportunity to strengthen relationships, take ownership of complaints
45
Name the condition in which delaminated protein is stored as fat
Excess protein intake
46
A food that supplies all of the essential amino acids in appropriate ratios
Complete protein
47
A food source low or lacking in one or more of the essential amino acids
Incomplete protein
48
What is the factor when an essential amino acid is missing or present in the smallest amount
Limiting factor
49
What are the 10 nonessential amino acids
```
Alanine
Asparagine
Aspartic acid
Cysteine
Glutamic acid
Glutamine
Glycine
Proline
Serine
Tyrosine
```
50
What are the 2 semi-essential amino acids
Arginine and histidine
51
What percentage of total caloric intake from protein defines a high protein diet
More than 35%
52
Name 3 monosaccharides
Glucose
Fructose
Galactose
53
Name 3 disaccharides
Sucrose
Lactose
Maltose
54
What percentage of human body by weight is comprised of water
60%
55
What are 5 things the body needs fats for
```
Energy
Cellular structure and membrane function
Precursors to hormones
Cellular signals
Regulation and excretion of nutrients in cells
```
56
What is the percentage of fat intake that athletes are recommended to consume
20-25% of total caloric intake
57
Name 6 functions that decrease as a result of dehydration
```
Blood volume
Performance
Blood pressure
Sweat rate
Cardiac output
Blood flow to skin
```
58
Name 4 functions that increase as a result of dehydration
Core temperature
Heart rate
Perceived exertion
Use of muscle glycogen
59
Name 2 functions that are retained as a result of dehydration
Water and sodium
60
The fluid loss of even ____ % will adversely affect circulatory functions and decrease performance levels
2
61
In order to become more aware of the calories they're consuming, what is the length of time clients should track their food intake
At least 1 week
62
What is the duration of the post-workout window of opportunity for carb and protein ingestion
90 minutes
63
Name 7 typical disordered eating patterns
Consuming junk food, avoidance of specific foods, eating one meal per day, irregular eating patterns, food phobias, financial limitations affecting types of foods one can purchase, eating too much or too little protein or carbs
64
Name 4 nutrients that have the greatest potential for excess dosage in dietary supplements
A
D
Iron
Zinc
65
Values that provide guidelines for what constitutes an adequate intake of a nutrient, these values are designed to estimate the nutrient needs of healthy people in various age groups and of both sexes
Dietary reference intake
66
What is a potential result of consuming an excessive amount of Vitamin D
Calcification of blood vessels and eventually kidney, heart, and lung damage
67
What is a potential result of consuming an excessive amount of calcium
Kindey stones
68
What are potential results of consuming an excessive amount of iron
Interference with absorption of other minerals and gastrointestinal irritation
69
How often does a NASM CPT need to renew their credentials
Every 2 years
70
What is the number of contact hours of continuing education necessary for NASM CPT credential renewal
20 hours which equals 2.0 CEUs
71
What is the traditional reason for use of a dietary supplement
To provide the body with nutrients that might not be adequately supplied by a diet
72
Physical activity accounts for approximately what percent of TEE
20%
73
The professional who is legally qualified to practice in the field of nutrition
Registered Dietician (RD)
74
4 scenarios where supplemental protein may be helpful
Quick amino acid consumption before or after weight training
To replace whole-food protein for weight loos
When whole food is not available
For bodybuilders, wrestlers, or weight conscious athletes preparing for competition
75
How many calories are in 1 gram of a carb
4 calories
76
Recommend percentage of total caloric intake from carbs
45-65%
77
What is the recommended amount of carbs to be ingested within 30 minutes of exercise in order to maximize recovery
1.5 g/kg
78
What is the ultimate nutritional limiting factor for exercise performance
Carb availability
79
Give 4 reasons why the body needs carbs
They are preferred form of energy, they constantly need to be replaced, parts of the CNS relies exclusively on carbs, they efficiently burn and use fat and protein
80
Name 5 things carbs provide for the body
Nutrition, satiety, cellular fluid balance, blood sugar levels, protein conservation
81
Name 4 body function processes that are improved with adequate water consumption
Endocrine gland function
Liver function
Metabolic function
Body temp regulation
82
Name 4 nutritional guidelines for lean body mass gain
Consume 4 to 6 meals per day, spread protein intake throughout the day, take advantage of post-workout window of opportunity to have protein and carbs, don't neglect the importance of carb and fat intake
83
What are he 9 nutritional guidelines for weight loss
Spread protein, carb, and fat consumption throughout the day
Choose whole grains and vegetables over refined grains and simple sugars
Eat 4 to 6 meals per day
Avoid empty calories
Drink plenty of water
Weigh and measure foods for one week to get a better understanding of caloric intake
Make small decreases in calories and increase activity
Consume less than 10% of calories from saturated fat
Limit alcohol consumption
84
Name 4 precautionary statements on dietary supplements
Investigate the use of multivitamins for your specific needs, specific compounds can allow the body to function at full capacity, individual results may vary, general population should not use supplements for medicinal purposes
85
Name 3 nutrients that should not be around 100% of the DV
Vitamin A
Beta-carotene (contraindicated for smokers)
Calcium
86
A unit of expression of energy equal to 1000 calories
Kilocalorie or Calorie with a capital C
87
Total energy expenditure (TEE) is the sum total of what 3 energy components
Resting metabolic rate (RMR)
Thermic effect of food (TEF)
Energy expended during physical activity
88
Give factors that affect protein requirements
An individual's daily exercise and physical activity levels, daily caloric consumption, body-composition goals, sports-performance goals
89
How much extra fluid should a person consume for every 15-20 minutes of exercise
6-12 oz.
90
What is the recommended number of meals per day for someone with the goal of lean mass gain
4-6
91
People in this stage of change do exercise occasionally but are planning to begin exercising regularly in the next month
Preparation
92
Questions that can't be answered with a 1 word answer
Nondirective or open-ended
93
The primary purpose of a business
To create and keep a loyal customer base of following
94
The premise on which all buying decisions are based
Emotion
95
Personal trainers have how much time to make a good first impression
20 seconds
96
What are the 4 steps in the model of verbal communication
1. What speaker means
2. What speaker says
3. What listener hears
4. What listener thinks speaker means
97
What are some common barriers to exercising
```
Time
Unrealistic goals
Lack of social support
Social physique
Anxiety
Convenience
```
98
Name the most frequent reason given for not exercising
Lack of time
99
The sum of the processes by which an animal or plant takes in and uses food substances
Nutrition
100
The recommended rest intervals for resistance training in the Hypertrophy Phase of the OPT model
0-60 seconds
101
What are the 3 things recent research has demonstrated regarding circuit training
It is just as beneficial as traditional cardiorespiratory training
I produced greater levels of EPOC and strength
It produced near identical caloric expenditure when compared with walking at a fast pace
102
The recommended reps and sets for resistance training in Phase 1 Stabilization Endurance Training of the OPT model
12-20 reps, 1-3 reps
103
The recommended intensity level for resistance training in the Stabilization Endurance phase of the OPT model
50-70%
104
The recommended rest intervals for resistance training in Phase 1 Stabilization Endurance Training of the OPT model
0-90 seconds
105
What is the recommended resistance training exercise selection for Phase 2 of the OPT model
Perform 1 strength exercise superset with 1 stabilization exercise
106
List the acute variables for resistance training in Phase 2 Strength Endurance Training of the OPT model
Perform 8-12 reps, 2-4 sets
2/0/2 tempo for strength exercises, 4/2/1 tempo for stabilization exercises
70-80% intensity
0-60 seconds rest
107
The recommended number of sets for resistance training in Phase 3 Hypertrophy Training of the OPT model
3-5
108
What repetition tempo is used for resistance training in Phase 3 Hypertrophy Training of the OPT model
2/0/2
109
What is the recommended exercise selection and intensity for Phase 3 of the OPT model
2-4 strength level exercises per body part, 75-85% intensity
110
What is the recommended number of reps and sets for resistance training in Phase 4 Maximal Strength Training of the OPT model
1-5 reps, 4-6 sets
111
What is the recommended exercise selection for resistance training for a client in the Maximal Strength phase of the OPT model
1-3 strength exercises per body part
112
What is the recommended intensity and rest interval for resistance training in Phase 4 of the OPT model
85-100% intensity, 3-5 minutes res
113
What is the recommended number of reps and sets for resistance training in the Power phase of the OPT model
1-5 reps for the strength exercise and 8-10 reps for power exercise, 3-5 sets
114
What is the recommended repetition tempo for resistance training in Phase 5 of the OPT model
X/X/X (as fast as can be controlled)
115
What is the recommended exercise selection for resistance training in the Power phase of the OPT model
1 strength exercise superset with 1 power exercise
116
Which phase(s) of the OPT model are most important for a client who has a goal of body fat reduction
Phase 1 Stabilization Endurance and Phase 2 Strength Endurance
117
Name the training system that involves performing one set of each exercise
Single-set system
118
In what Phase of the OPT model would you perform plyometric exercises as fast as possible
Phase 5 Power
119
A resistance training system popular since the 1940s that consists of performing a multiple number of sets for each exercise
Multiple-set system
120
A system of strength training that involves a progressive or regressive step approach that either increases weight with each set or decreases weight with each set
Pyramid system
121
A system of strength training that uses a couple of exercises performed in rapid succession of one another
Superset system
122
A resistance training system that consists of a series of exercises the client performs one after the other with minimal rest between each exercise
Circuit training system
123
The resistance training system that is another variation of circuit training that alternates upper body and lower body exercises throughout the circuit
Peripheral heart action system
124
The resistance training system that involves breaking into the body up into parts to be trained on separate days
Split-routine system
125
A resistance training system that alternates body parts trained from set to set, starting from the upper extremity and moving to the lower extremity
Vertical loading
126
The resistance training system where the client performs all sets of an exercise or body part before moving on to the next exercise or body part
Horizontal loading
127
The resistance training tempo used in Phase 1 Stabilization Endurance Training of the OPT model
4/2/1
128
Name the 4 primary areas of focus in Phase 1 Stabilization Endruance Training
Increasing stability
Increasing muscular endurance
Increasing neuromuscular efficiency of the core musculature
Improving intermuscular and intramuscular coordination
129
The enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension
Muscular hypertrophy
130
Name 4 upper body progressions in the Progression Continuum
Two-arms, alternating-arms, single-arm, single-arm with trunk rotation
131
The ability of the neuromuscular system to produce the greatest force in the shortest amount of time
Power
132
What is the recommended rest period between pairs in Phase 5 Power Training of the OPT model (in reference to resistance training)
1-2 minutes
133
What is the recommended rest period between circuits for resistance training in the Power Phase of the OPT model
3-5 minutes
134
Name benefits of suspension body-weight training
```
Increased muscle activation
Low compressive loads to the spine
Increased performance
Potential increase in caloric expenditure
Improvements in cardiovascular fitness
```
135
Name 6 benefits of vibration training
Improved circulation and cardiovascular function
Alleviation of muscle soreness
Weight reduction and increased metabolism
Increased bone density
Increased flexibility and range of motion
Improved overall well-being
136
Approximately, what percent recovery of ATP and PC will occur after 60 seconds
85-90%
137
What type of adaptations are seen with higher volume training
Cellular adaptations
138
Name 3 physiological considerations when training youth
1. Submaximal oxygen demand (economy of movement): children are less efficient and tend to exercise at higher percentage of their peak oxygen uptake as compared to adults
2. Glycolytic enzyme production is insufficient to sustain bouts of high-intensity exercise
3. Limited ability to sweat in response to hot, humid environments (decreased tolerance to temperature extremes)
139
What type of adaptations are seen with low volume training
Neurologic adaptations
140
What is the means of progressing clients in Phase 5 of the OPT model
Increasing the speed of the movement or the load used
141
What Phases of the OPT model should be used for improving general sports performance
Phase 1 Stabilization Endurance
Phase 2 Strength Endurance
Phase 5 Power
142
What are the 2 techniques used in corrective flexibility according to the integrated flexibility continuum
SMR (self-myofascial release) and static stretching
143
Straight percentage equation for determining max heart rate
220-age
144
Number of recommended plyometric (reactive) exercises for clients training in Phase 1 Stabilization Endurance Training
0-2
145
Name the 9 acute variables of training
```
Repetitions
Sets
Training intensity
Repetition tempo
Training volume
Rest interval
Training frequency
Training duration
Exercise selection
```
146
They type of specificity that refers to the energy demand placed on the body
Metabolic specificity
147
The type of specificity that refers to the speed of contraction and exercise selection
Neuromuscular specificity
148
What are some benefits of kettlebell training
Enhanced athleticism, coordination, and balance
Increased mental focus and physical stamina
Increased oxygen uptake
Increased total-body conditioning
Recruitment of the posterior chain
Increased core stability and muscular endurance
Increased strength and power
Improved grip strength
Increased metabolic demands and caloric expenditure
149
What is the amount of time active-isolated stretches should be held
1-2 seconds
150
What are the 3 adaptations/levels of the Optimum Performance Training model
Stabilization, Strength, Power
151
Which cardiorespiratory training stage uses 65-85%
Stage II
152
What is the recommended repetition range for resistance training in Phase 3 of the OPT model
6-12
153
What is the recommended repetition range for resistance training in Phase 2 Strength Endurance of the OPT model
8-12
154
What are the recommended repetition tempos for resistance training in Phase 2 of the OPT model
2/0/2 strength exercises
| 4/2/1 stabilization exercises
155
Percentage of intensity for resistance training in the second Phase of the OPT model
70-80%
156
What is the repetition range for resistance training in Phase 4 of the OPT model
1-5
157
What are 3 goals of Phase 5 Power Training of the OPT model
Enhance neuromuscular efficiency
Enhance prime mover strength
Increase rate of force production
158
What are 3 goals of Phase 4 Maximal Strength Training of the OPT model
Increase motor unit recruitment
Increase frequency of motor unit recruitment
Improve peak force
159
Name the 7 performance benefits achieved when following the OPT model
```
Strength
Power
Endurance
Flexibility
Speed
Agility
Balance
```
160
In a core training program, what is the number of core exercises recommended in Phase 2 of the OPT model
0-4
161
What is the means of progressing clients in Phase 2 of the OPT model
Increasing proprioceptive demand
Volume
Intensity
Decreasing rest periods
162
What is the primary goal in balance training
To challenge limits of stability
163
Name 6 special considerations for clients with hypertension
Avoid heavy lifting and Valsalva maneuvers
Don't let clients over grip equipment
Modify tempo to avoid extended isometric and concentric muscle action
Perform exercises in standing or seated position
Allow client to stand up slowly
Progress client slowly
164
Name sample core exercises to use with a client that has hypertension
Standing Torso Cable Iso-rotation and Standing Cobra
165
What are 3 things that clients should have established prior to incorporating dynamic stretching into their exercise program
Good levels of tissue extensibility
Core stability
Balance capabilities
166
Heart rate zones used in Stage III of cardiorespiratory training
Zone 1: 65-75%
Zone 2: 76-85%
Zone 3: 86-95%
167
What are 2 methods of progression in the Maximal Strength Training level of the OPT model
Increase volume and load
168
What are 2 methods of progression in the Power level of the OPT model
Increase speed and load
169
What exercise positions should be avoided after 12 weeks of pregnancy
Supine and prone position exercises
170
What 2 flexibility techniques are recommended as a proper warm-up before athletic activity
SMR (self-myofascial release) and dynamic stretching
171
What are 3 regressions for performing a Prone Iso-abs exercise
Perform in standard push-up position
Perform in push-up position with knees on floor
Perform with hands on bench and feet on floor
172
What are 2 progressions for a Ball Dumbbell Row
Alternating-arm
| Single-arm
173
Give 1 regression for a Ball Dumbbell Row
Kneeling over ball
174
Name 2 progressions for Step-up to Balance
Step-in frontal pane and step-in transverse plane
175
Give 3 progressions for Ball Squat, Curl to Press exercise
Alternating-arm
One-arm
Single-leg
176
What is the correct tempo for plyometric-stabilization exercises
Hold landing for 3-5 seconds
177
What is the recommended tempo for core exercises in Phase 2 of the OPT model
Medium
178
What is the recommended tempo for plyometric exercises in Phase 2 of the OPT model
Repeating
179
What is the recommended tempo for resistance training exercises in Phase 4 of the OPT model
X/X/X (as fast as can be controlled)
180
Physiological and functional changes associated with aging include reductions in
Maximum attainable heart rate, cardiac output, muscle mass, balance, coordination, connective tissue, elasticity, and bone mineral density
181
Chronic metabolic disorder, caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fat protein
Diabetes
182
What are 4 special considerations for training clients with diabetes
Make sure client has appropriate footwear, have client keep a snack with them, use SMR with care and under supervision of a physician, avoid excessive plyometric training and higher intensity training
183
What blood pressure reading defines hypertension
Greater than or equal to 140/90
184
Condition in which there is a decrease in bone mass and density as well as an increase in the space between bones, resulting in porosity and fragility
Osteoporosis
185
What is the correct repetition tempo for core-power exercises
X/X/X (as fast as can be controlled)
186
What are the recommended repetitions for resistance training in Phase 5 of the OPT model
1-5 reps strength and 8-10 reps power
187
What is the intensity level for power exercises performed in Phase 5 of the OPT model
30-45% of 1RM or up to 10% of body weight
188
What are some special considerations for a client with osteoporosis
Progression should be slow and well monitored
Exercises should be progressed to free sitting or standing
Focus exercises on hips, thighs, back, and arms
Avoid spinal loading
Make sure client is breathing normally
189
What are the most appropriate phases of the OPT model to use with an obese client
Phases 1 and 2
190
Name special consideration for training a client with arthritis
Avoid heavy lifting and high repetitions, stay in pain-free ranges of motion, only use SMR if tolerated by client, there may be a need to start out with just 5 minutes of exercise and progressively increase
191
Name special considerations when training a youth client
Progressions should be based on postural control and make exercising fun
192
Name 3 low-volume high-intensity training adaptations
Increased rate of force production
Increased motor-unit recruitment
Increased motor-unit synchronization
193
What adaptations occur from high volume training
Increased muscle cross-sectional area, improved blood lipid serum profile, and increased metabolic rate
194
What is the adaptation yielded from 3-5 sets of 6-12 repetitions at 75-85% intensity
Hypertrophy
195
Muscular endurance and stabilization is best developed with what percent of 1RM
50-70%
196
What are the acute variables for active-isolated stretching
1-2 sets, hold 1-2 seconds, 5-10 repetitions
197
What are the acute variables for dynamic stretching
1 set, 10 repetitions, 3-10 exercises
198
Number of repetitions per exercise that should be performed for dynamic stretching
10 repetitions
199
Which phases should be included in an annual plan for a client with a goal of body fat reduction
Phases 1 and 2
200
Name the structures that make up the lumbo-pelvic-hip complex (LPHC)
Lumbar spine
Pelvic girdle
Abdomen
Hip joint
201
Dysfunction within the connective tissue of the kinetic chain that is treated by the body as an injury, initiating this repair process
Cumulative injury cycle
202
Name 4 core-strength exercises
Ball crunch
Back extensions
Reverse crunch
Cable rotations
203
This type of flexibility training that applies gentle force to an adhesion, altering the elastic muscle fibers from a bundle position to a straighter alignment with the direction of the muscle and/or fascia
Self-myofascial release
204
Exercises in the core-stabilization level are identified through these characteristics
They involve little motion through the spine and pelvis
205
What are 4 common ways a stressor causes breakdown or injury
Stress fractures
Muscle strains
Joint pain
Emotional fatigue
206
Name 4 core-stabilization exercises
Marching
Floor bridge
Floor Prone Cobra
Prone Iso-Abs
207
Law stating that soft tissue models along the lines of stress
Davis's Law
208
Referred to as a co-contraction of global muscles, such as the rectus abdominis, external obliques, and quadratus lumborum
Bracing
209
It is critical that the core training program is designed to achieve these 3 functional outcomes in the right order
1. Intervertebral stability
2. Lumbo-pelvic strability
3. Movement efficiency
210
What are the proper backside mechanics during sprinting
Ankle plantar flexion
Knee extension
Hip extension
Neutral pelvis
211
What are the proper frontside mechanics during sprinting
Ankle dorsiflexion
Knee flexion
Hip flexion
Neutral pelvis
212
The ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture
Agility
213
The ability to react and change body position with maximum rate for force production, in all phases in motion and from all body positions, during functional activities
Quickness
214
The ability to move the body in one intended direction as fast as possible
Speed
215
Name 4 core-power exercises
Rotation chest pass
Ball medicine pullover throw
Front medicine ball oblique throw
Soccer throw
216
The ability of the body to produce high levels of force for prolonged periods of time
Muscular endurance
217
What is a component of core-power exercises that make them easy to identify
Explosive movements with medicine
218
Name 5 balance-stabilization exercises
```
Single-leg balance
Single-leg balance reach
Single-leg hip internal and external rotation
Single-leg lift and chop
Single-leg throw and catch
```
219
Name 5 balance-strength exercises
```
Single-leg squat
Single-leg squat touchdown
Single-leg Romanian deadlift
Step-up to balance
Multiplanar lunge to balance
```
220
Name 3 balance-power exercises
Multiplanar hop with stabilization
Multiplanar single-leg box hop-up with stabilization
Multiplanar single-leg box hop-down with stabilization
221
What are the 4 plyometric-stabilization exercises
Squat jump with stabilization
Box jump-up with stabilization
Box jump-down with stabilization
Multiplanar jump with stabilization
222
Name 4 plyometric-strength exercises
Squat jump
Tuck jump
Butt kick
Power step-up
223
Name 3 plyometric-power exercises
Ice skater
| Single-leg power step-up proprioceptive plyometrics
224
Exercises that use quick powerful movements involving an eccentric action immediately followed by an explosive concentric contraction
Plyometric training
225
Body position progressions in balance training
Two-leg stable
Single-leg stable
Two-legs unstable
Single-leg unstable
226
Give examples of chest exercises used in Stabilization Level of the OPT model
Ball dumbbell chest press
Push-up
Ball push-up: hands on the ball
Standing cable chest press
227
What are the 2 techniques used in corrective flexibility according to the integrated flexibility continuum
SMR (self-myofascial release) and static stretching
228
Give examples of total-body power exercises
```
Two-arm push press
Barbell clean
Dumbbell snatch
Squat thrust
Kettlebell hang
Clean and jerk
```
229
What is the minimum amount of time static stretches should be held
30 seconds
230
Name 2 different leg-stabilization exercises
Ball squat and multiplanar step-up to balance
231
What are the 3 things that a client should have established prior to incorporating a dynamic stretching program
Good levels of tissue extensibility, core stability, balance capabilities
232
Name 2 strength level exercises for legs
Leg press
| Barbell squat
233
Name 2 power level exercises for the legs
Squat jump and tuck jump
234
Give 3 examples of shoulder-power exercises
Front medicine ball oblique throw
Overhead medicine ball throw
Speed tubing shoulder press
235
Give examples of total-body strength exercises
Lunge to two-arm dumbbell press
Squat, curl, to two-arm press
Step-up to overhead press: sagittal plane
Romanian deadlift, shrug to calf raise
236
Based on the exercise selection continuum what exercises should be selected for the adaptation of stabilization
Total-body , multi-joint or single joint, controlled unstable
237
Give 4 examples of core-stabilization exercises
Marching
Floor bridge
Floor prone cobra
Prone iso-abs
238
Give 4 examples of core-strength exercises
Ball crunches
Back extensions
Reverse crunches
Cable rotations
239
Body position progressions used for balance training
1. Two-leg stable
2. Single-leg stable
3. Two-legs unstable
4. Single-leg unstable
240
Three types of core systems
Local stabilization system, Global stabilization system, Movement system
241
What is the minimum duration pressure should be sustained on adhesions while performing self-myofascial release
30 seconds
242
What are the 7 methods for prescribing exercise intensity
Peak VO2, VO2 Reserve, Peak metabolic equivalent (MET), Peak maximal heart rate, Heart rate reserve, Rating of perceived exertion, Talk test
243
The cumulative sensory input to the CNS from all mechanoreceptors that sense position and limb movements
Proprioception
244
What are the acute variables for static stretching
1-2 sets, hold each stretch for 30 seconds
245
What is the mechanism of action that occurs in active-isolated stretching
Reciprocal inhibition
246
When is the appropriate time to utilize dynamic stretching
After SMR when training in Phase 5
247
How long should the cardiorespiratory portion of the warm-up last
5-10 minutes
248
What does FITTE stand for
```
Frequency
Intensity
Time
Type
Enjoyment
```
249
Example of a Zone 1 cardiorespiratory activity and intensity level
Walking or jogging at 65-75% maximal heart rate
250
Example of a Zone 2 cardiorespiratory activity and intensity level
Group exercise classes or spinning at 76-85% of maximal heart rate
251
Example of a Zone 3 cardiorespiratory activity and intensity level
Sprinting at 86-95% of maximal heart rate
252
Type of training that has been found to be just as beneficial as traditional forms of cardiorespiratory training
Circuit training
253
Name the structures that make up the core
Lumbo-pelvic-hip complex, pelvic girdle, abdomen, and hip joint
254
Name the 5 muscles of the Local Stabilization System of the core
Transverse abdominis, internal oblique, lumbar multifidus, pelvic floor muscles, diaphragm
255
Name the 4 muscles of the movement system of the core
Latissimus dorsi, hip flexors, hamstring complex, quadriceps
256
The normal extensibility of all soft tissues that allows the full ROM of a joint
Flexibility
257
The tendency of the body to seek the path of least resistance during functional movement patterns
Relative flexibility
258
What are the benefits of a warm-up
Increased heart rate and respiratory rate
Increased tissue temperature
Increased preparation for bouts of exercise
259
The concept of muscle inhibition caused by a tight agonist, which inhibits its functional antagonist
Altered reciprocal inhibition
260
The principle that states the body will adapt to the specific demands that are placed on it
SAID Principle or Principle of Specificity
261
What does the acronym SAID in SAID Principle stand for
Specific Adaptation to Imposed Demands
262
What kinetic chain deviations must a CPT watch for in the cardiorespiratory portion of the workout for clients who possess rounded shoulders
On steppers and treadmills watch for the grasping of the handles
On stationary bikes, treadmills, and elliptical trainers watch for rounding of the shoulders
263
Feedback used after the completion of a movement to help inform clients about the outcome of their performance
Knowledge of results
264
Feedback that provides information about the quality of the movement during exercise
Knowledge of performance
265
The type of specificity that refers to the weight and movements placed on the body
Mechanical specificity
266
The state where there is an elevation of the body's metabolism after exercise
Excess post-exercise oxygen consumption (EPOC)
267
The 3 stages in the General Adaptation Syndrome
Alarm reaction, resistance development, exhaustion
268
Four performance adaptive benefits from resistance training
Increased strength, increased power, increased endurance, increased neuromuscular control
269
SAQ training can be used with what 3 nonathletic populations
Youth, weight-loos clients, seniors
270
What is the drawing-in maneuver
A maneuver that is used to recruit the local core stabilizers by drawing the naval towards the spine
271
Benefits of a cool-down include the following
Reduced heart rate and breathing rates
Gradually cools body temperature
Returns muscles to their optimal length-tension relationships
Prevents venous pooling of blood in lower extremities
Restores physiological systems close to baseline
272
Give examples of total-body stabilization exercises
Single-leg squat touchdown, curl, to overhead press
Single-leg Romanian deadlift, curl, to overhead press
Single-leg squat to row
Ball squat, curl, to press
Multiplanar step-up balance, curl, to overhead press
273
Give examples of chest exercises used in Strength Level of OPT model
Incline dumbbell chest press
Incline barbell bench press
Flat dumbbell chest press
Barbell bench press
274
Give examples of chest exercises used in the Power Level of the OPT model
Two-arm medicine ball chest pass
Rotation chest pass
Speed tubing chest press
Plyometric push-up
275
Give examples of back exercises used in Stabilization Level of the OPT model
Single-leg pull-down
Ball cobra
Standing cable row
Ball dumbbell row
276
Give examples of back exercises used in the Strength Level of the OPT model
```
Seated cable row
Seated lat pull-down
Straight-arm pull-down
Pull-up
Supported dumbbell row
```
277
Give examples of shoulder exercises used in Stabilization Level of training
Single-leg overhead press
Single-leg dumbbell scaption
Seated stability ball military press
278
The main goal of balance training is to continually increase the client's awareness of their limit of credibility by creating...
Controlled stability
279
Surface types for proprioceptive progressions during balance training
```
Floor
Sport beam
Half foam roll
Foam pad
Balance disk
Wobble board
BOSU ball
```
280
Exercises that use quick, powerful movements involving an eccentric action immediately followed by an explosive concentric contraction
Plyometric training
281
Efficient movement requires eccentric force reduction, isometric stabilization, and concentric force production
Integrated performance paradigm
282
The ability of the neuromuscular system to produce internal tension to overcome an external load
Strength
283
What are 6 ways to progress plyometric exercises
```
Easy to hard
Simple to complex
Known to unknown
Stable to unstable
Body weight to loaded
Activity-specific
```
284
Describe the 5 kinetic chain checkpoints
Feet: shoulder-width apart, pointing straight ahead
Knees: in line with the second and third toes
Hips: level with lumbar spine in a neutral position
Shoulders: depressed and slightly retracted
Head: cervical spine in a neutral position
285
What is dynamic balance
Dynamic balance is the ability to move and change directions under various conditions without falling
286
What are 3 phases of plyometric exercise
Eccentric phase
Amortization phase
Concentric phase
287
What is the proper progression for balance training when utilizing the proprioceptive continuum
Floor, balance beam, half foam roll, foam pad, balance disk
288
The ability of muscles to exert maximal force output in a minimal amount of time
Rate of force production
289
The position of the LPHC during running movements
A slight forward lean with neutral spine
290
What happens during the eccentric phase of a plyometric exercise
Increase in muscle spindle activity by pre stretching the muscle before activation
291
Researched has demonstrated increased electromyogram activity and pelvic stabilization when this maneuver is performed
Drawing-in maneuver
292
What is delayed-onset muscle soreness (DOMS)
Pain or discomfort often felt 24-72 hours after intense exercise or unaccustomed physical activity
293
What is the proper way to progress an exercise in the stabilization level of training
Increase proprioceptive demand
294
Give 8 reasons for the incorporation of flexibility training
```
Correct muscle imbalances
Increase joint ROM
Decrease excess tension of muscles
Relieve joint stress
Improve extensibility of musculotendinous junction
Maintain normal functional length of muscles
Improve neuromuscular efficiency
Improve function
```
295
Consistently repeating the same pattern of motion, which may place abnormal stresses of the body
Pattern overload
296
What are the 3 phases of integrated flexibility continuum
Corrective flexibility, active flexibility, functional flexibility
297
The type of flexibility designed to improve extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition
Active flexibility
298
During which phase of the general adaptation syndrome do stress fractures, muscle strains, joint pain and emotional fatigue occur
Exhaustion phase
299
The stretching technique that focuses on the neural system and fascial system of the body by applying gentle force to an adhesion
Self-myofascial
300
When is the best time for clients to measure their resting heart rate
Upon waking up in the morning
301
Name 2 common tests for assessing cardiorespiratory efficiency
YMCA 3-Minute Step Test
| Rockport Walk Test
302
What are 3 methods of assessing body fat percentage
Underwater weighing
Bioelectrical impedence
Skin-fold measurements
303
What do you call measurable data regarding a client's physical state, such as body composition, movement assessments, and cardiorespiratory ability
Objective information
304
What is the BMI range for a person who has a very high risk of disease
35.0-39.99
305
What are the 2 main calf muscles that are responsible for concentrically accelerating plantar flexion
Gastrocnemius
| Soleus
306
Name the muscle that is responsible for concentrically accelerating hip extension and external rotation
Gluteus maximus
307
What do you call information gathered from a client that includes their occupation, lifestyle, and medical background
Subjective information
308
During an Overhead Squat assessment, what are the probable overactive muscles when the feet turn out
Soleus
Lateral gastrocnemius
Biceps femoris (short head)
309
During an Overhead Squat assessment, what are the probable overactive muscles when the knees move inward
Adductor complex
Biceps femoris (short head)
Tensor fascia latae
Vastus lateralis
310
During an Overhead Squat assessment, what are the probable overactive muscles when there is an excessive forward lean
Soleus
Gastrocnemius
Hip flexor complex
Abdominal complex
311
Name the class of medication that decreases heart rate and blood pressure
Beta-blockers
312
What is an indicator that a female client's ankle complex will be in a plantar flexed position for extended periods of time based on occupation
Wearing dress shoes (high heels)
313
Name 3 postural distortion patters that might be seen during a static postural assessment
Pronation distortion syndrome
Lower crossed syndrome
Upper crossed syndrome
314
During an Overhead Squat assessment, what are the probable overactive muscles when the low back arches
Hip flexor complex
Erector spinae
Latissimus dorsi
315
During an Overhead Squat assessment, what are the probable overactive muscles when the client's arms fall forward
Latissimus dorsi
Teres major
Pectoralis major/minor
316
During a Pushing assessment, what are the probable overactive muscles when a client's shoulders elevate and/or the head moves forward
Upper trapezius
Sternocleidomastoid
Levator scapulae
317
During an Overhead Squat assessment, what are the probable underactive muscles if a client's feet turn out
```
Medial gastrocnemius
Medial hamstring complex
Gracilis
Sartorius
Popliteus
```
318
What are the probable underactive muscles when a client's arms fall forward during an Overhead Squat assessment
Middle/lower trapezius
Rhomboids
Rotator cuff
319
What are the probable underactive muscles when a client's knees move inward during an Overhead Squat assessment
Gluteus medius/maximus
| Vastus medialis oblique
320
During an Overhead Squat assessment, what are the probable underactive muscles when a client shows an excessive lean forward
Anterior tibialis
Gluteus maximus
Erector spinae
321
During an Overhead Squat assessment, what are the probable underactive muscles when a client's low back arches
Gluteus maximus
Hamstring complex
Intrinsic core stabilizers
322
During a Pushing assessment, what are the probable underactive muscles when a client's shoulders elevate
Middle/lower trapezius
323
During a Pushing assessment, what are the probable underactive muscles when a client's head protrudes forward
Deep cervical flexors
324
After assessing a client's Overhead Squat, which muscles should you have them foam roll and stretch
Overactive muscles
325
After assessing a client's Overhead Squat, which muscles should you have them strengthen
Underactive muscles
326
Name the assessment that measures lower extremity agility and neuromuscular control
Shark Skill Test
327
Name 2 conditions in which beta-blockers might be prescribed
High blood pressure and arrhythmias
328
What muscle action develops tension while lengthening and prevents resistance from accelerating in an uncontrolled manner
Eccentric
329
Name the imaginary bisector that divides the body into right and left halves
Sagittal plane
330
This movement primarily occurs from side to side, as if there were a wall in front of and behind the body
Frontal plane movements
331
Name the energy storage and transfer unit within the cells of the body
Adenosine Triphosphate or ATP
332
What is the starting zone of cardiorespiratory training when a client scores poor during YMCA 3-Minute Step Test
Zone one
333
What is the starting zone of cardiorespiratory training when a client scores average on the YMCA 3-Minute Step Test
Zone two
334
What information can be provided to the health and fitness professional by knowing the client's occupation
Common movement patterns
335
What relevant information can you learn about a client based on their occupation and movement capacity
Extended periods of sitting, repetitive movements, dress shoes, mental stress
336
Which muscles have decreased neural control once a client has had an ankle sprain
Gluteus maximus and medius
337
What muscle action develops when a muscle exerts more force than is placed on it, resulting in the shortening of the muscle
Concentric
338
This chamber of the heart gathers oxygenated blood coming to the heart from the lungs
Left atrium
339
Give the straight percentage method equation for calculating a client's target heart rate
(220-age) x desired intensity
340
Name the muscles involved in respiratory inspiration
```
Diaphragm
External intercostals
Scalenes
Sternocleidomastoid
Pectoralis minor
```
341
What are 3 guidelines for the health and fitness professional when taking the radial pulse of a client
Touch should be gentle
Take the pulse when the client is calm
Take the pulse over the course of 3 days (at the same time each day) and average the results to ensure accuracy
342
Name the functional unit of the muscle that lies in the space between 2 Z lines. It produces muscular contraction and is formed by repeating sections of actin and myosin
Sarcomere
343
The science concerned with the internal and external forces acting on the human body and the effects produced by these forces
Biomechanics
344
The heart rate training zone between 65-75% that builds an aerobic base and aids in recovery
Zone 1
345
The heart rate training zone between 76-85% that increases both aerobic and anaerobic endurance
Zone 2
346
The heart rate training zone between 86-95% that builds high-end work capacity
Zone 3
347
Represents the pressure within the arterial system after the heart contracts
Systolic blood pressure
348
Represents the pressure within the arterial system when the heart is resting and filling with blood
Diastolic blood pressure
349
The method of measuring body fat percentages that conducts an electrical current through the body to measure fat
Bioelectrical impedance
350
What are the 4 skin-fold sites tested when using the Durnin-Womersley formula for body fat assessment
Biceps
Triceps
Subscapular
Iliac crest
351
What is the waist-to-hip ratio for males and females that puts them at a greater risk for disease
A ratio greater than .95 for males and greater than .80 for females
352
Muscles that assist the prime movers
Synergists
353
Risk for disease increases when an overweight person's BMI level is
25 or greater
354
Sensory receptors responsible for sensing distortion in body tissues
Mechanoreceptors
355
What is the amount of time recovery pulse is taken after completing the YMCA 3-Minute Step Test
Within 5 seconds of completing the exercise, take the client's pulse for 60 seconds
356
What is the level that a client is instructed to squat to when performing the Overhead Squat assessment
Height of a chair
357
Receptors sensitive to change in tension of the muscle and the rate of that change
Golgi tendon organs
358
Receptors to change in length of the muscle and the rate of that change
Muscle spindles
359
On which clients should health and fitness professionals avoid the use of skin-fold calipers to measure body fat
Very overweight clients
360
The resting length of a muscle and the tension the muscle can produce at this resting length
Length-tension relationship
361
What is the functional unit of the nervous system
Neuron
362
The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover
Synergistic dominance
363
The process in which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles
Autogenic inhibition
364
Compensations observed during the Overhead Squat assessment from the lateral view
Low back arches
Excessive forward lean
Arms fall forward
365
Compensations observed during the Overhead Squat assessment from the anterior view
Feet turn out and knees move inward
366
Name some of the benefits of circumference measurements
```
Can be used on obese clients
Good for comparisons and progressions
Good for assessing fat patterns and distribution
Inexpensive
Easy to record
```
367
Name the systems of the Human Movement System (kinetic chain)
Nervous system
Muscular system
Skeletal system
368
Name the agonist, synergist, stabilizer, and antagonist muscles activated during a squat exercise
Agonists: Gluteus maximus, quadriceps
Synergists: Hamstring complex
Stabilizer: Transversus abdominis
Antagonist: Psoas
369
The involved structures and mechanisms that the nervous system uses to gather sensory information and integrate it with previous experiences to produce a motor response
Motor control
370
What are some primary causes of muscle imbalance
```
Postural stress
Emotional duress
Repetitive movement
Cumulative trauma
Poor training technique
```
371
Feedback used after the completion of a movement to help inform clients about the outcome of their performance
Knowledge of results
372
The energy pathway used in moderate to high intensity activities that can only be sustained for 30-50 seconds
Glycolysis
373
Repeated practice of motor control processes, which leads to a change in the ability to produce skilled movements
Motor learning
374
What are possible injuries associated with lower crosses syndrome
Hamstring complex strain
Anterior knee pain
Low back pain
375
Name the movement compensations observed during a Push assessment
Low back arches
Shoulder elevates
Head migrates forward
376
When assessing a client during a Single-leg Squat, from which vantage point should you view the client
Anterior
377
Which muscle synergies (muscle groups) are primarily used in a Shoulder Press
Deltoid
Rotator cuff
Trapezius
378
The name of the receptors surrounding a joint that respond to pressure, acceleration, and deceleration in the joint
Joint receptors
379
Altered reciprocal inhibition, synergistic dominance, and arthrokinetic dysfunction all lead to this
Muscle imbalance
380
The ability of the neuromuscular system to properly recruit muscles to produce force concentrically, reduce force eccentrically, and isometrically stabilize the entire kinetic chain in all 3 planes of motion
Neuromuscular efficiency
381
A layer of connective tissue that is underneath the fascia, and surrounds the muscle
Epimysium
382
What are the 3 support mechanisms of blood
Transportaion, regulation, and protection
383
The Davis test is contraindicated for which group of people
Individuals lacking shoulder stability
384
What muscle is responsible for concentrically accelerating shoulder extension, adduction, and internal rotation
Latissimus dorsi
385
Name possible injuries associated with pronation distortion syndrome
Plantar fasciitis
Shin splints
Patellar tendonitis
Low back pain
386
Name the altered joint mechanics associated with lower crossed syndrome
Increased lumbar extension
| Decreased hip extension
387
Which muscles would be lengthened in a client with upper crossed syndrome
```
Deep cervical flexors
Serratus anterior
Rhomboids
Mid-trapezius
Lower trapezius
Teres minor
Infraspinatus
```
388
What are the altered joint mechanics associated with pronation distortion syndrome
Increased: knee adduction and internal rotation, foot pronation and external rotation
Decreased: ankle dorsiflexion and inversion
389
Name the lengthened muscles associated with lower crossed syndrome
```
Anterior tibialis
Posterior tibialis
Gluteus maximus
Gluteus medius
Transversus abdominis
Internal oblique
```
390
Average stroke volume of an adult
70mL
391
Name 2 abdominal muscles used for trunk rotation
Internal and external obliques
392
Name 5 performance assessment tests
```
Davies Test
Shark Skill Test
Push-up Test
Upper Extremity Strength Assessment
Lower Extremity Strength Assessment
```
393
What positional guidelines do you give a client who is setting up for an Overhead Squat assessment
Feet shoulder-width apart and pointed straight ahead
Foot and ankle complex in a neutral position
Arms raised overhead, with elbows fully extended
394
What regressions could you make for clients who are unable to perform a Single-leg Squat assessment
Use outside support for squatting assistance or perform a Single-leg Balance without squat
395
A force that produces rotation
Torque
396
Movement of the bones around the joints
Rotary motion
397
Name possible injuries associated with upper crossed syndrome
Headaches
Bicep tendonitis
Rotator cuff impingement
Thoracic outlet syndrome
398
Name the short muscles associated with lower crossed syndrome
```
Gastrocnemius
Soleus
Hip flexor complex
Adductors
Latissimus dorsi
Erector spinae
```
399
Compensations observed during the Overhead Squat assessment from the lateral view
Low back arches
Excessive forward lean
Arms fall forward
400
What is the definition of muscle imbalance
Alteration of muscle length surrounding a joint
401
What is the process of the body increasing its functional capacity to adapt to a stressor known as
Resistance development
402
Where is the origin of the pectoralis major
Anterior surface of the clavicle
403
Which phase of OPT model used functional flexibility
Phase 5
404
An individual would most likely superset a squat to overhead press with a Kettlebell snatch in which phase
Phase 5
405
What can't be associated with balance
The body in equilibrium and performing movement with linear and angular movement
406
What is the storage and transfer unit for energy that is within the cells of the body
Adenosine triphosphate (ATP)
407
UL
Tolerable upper intake level
408
DRI
Dietary reference intakes
409
What is a strengthening exercise to use if a client is found to have overactive latissimus Doris and under active gluteus Maximus muscles
Ball wall squat
410
What is intermittent claudication
Manifestation of the symptoms caused by peripheral arterial disease
411
During which levels of OPT model would an explosive but controlled tempo be most appropriate
Power
412
Approximately how much of ATP and PC are recovered within 40 seconds of rest
75%
413
What is not one of the physiological benefits that come from suspension body weight training
Improved circulation and cardiovascular function
414
What is not one of the primary focuses of stabilization training
Enhancing the ability of the core to stabilize the pelvis and spine under heavier loads
415
Where is the origin of the teres major
Inferior angle of the scapula
416
What is the purpose of plyometric-strength trianing
Improving dynamic joint stabilization , eccentric strength, rate of force production, and neuromuscular efficiency of the HMS
417
What percentage of Americans over 20 are considered overweight
66%
418
What is the isolated function of the adductor long is muscle
Concentrically accelerating hip adduction, flexion, and internal rotation
419
SUL
Safe upper level
420
What is rate of force production
Ability of muscles to exert maximal force output in a minimal amount of time
421
PAD
Peripheral arterial disease
422
EPOC
Excess postexercise oxygen consumption
423
When there is joint dysfunction, what are the effects of this dysfunction, in order
```
Joint dysfunction
Muscle inhibition
Joint injury
Swelling
Altered propriopection
```
424
Which muscles are located on the medial border of the scapula
Rhomboida
425
What is the formula for Heart Rate Reserve method for determining target heart rate
220-age
426
What most accurately explains oxygen update reserve
Difference between resting and maximal oxygen consumption
427
Process by which neural impulses sensing tension are grater than the impulses that cause muscle contraction
Autogenic inhibition
428
During which phase of OPT model is the use of a medicine ball most common
Power
429
Which characteristics describe type II (fast-twitch) muscle fibers
Larger in size
Decrease oxygen delivery
More force produced
430
What question would be least helpful when setting up a plan for ones desired annual income
How much income is necessary to cover current expenses
431
What is not a benefit of resistance band training
Increased maximal strength
432
How much physical activity per week is recommended for an adult
75 min of vigorous-intensity aerobic activity
433
Alternating body parts trained from set to set is know as what
Vertical loading
434
The ability to move and change directions under many conditions without falling is referred to as what
Dynamic balance
435
Which part of the heart gathers deoxygenated blood returning to the heart from the entire body
Right atrium
436
What is an example of a close-chained exercise
Squat
437
What best describes active-isolated stretching
Using agonists and synergists to dynamically move the joint into a range of motion
438
What is one physical effect that epinephrine gas that helps to maintain exercise activity
Increased blood glucose levels
439
What most accurately explained the function of glucagon
Increasing blood glucose levels
440
What muscle functions as the antagonist during the overhead press
Latissimus dorsi
441
What is an example of an adduction movement
Lifting portion of a side lateral raise
442
What is intermittent claudication
Manifestation of symptoms caused by peripheral arterial disease
443
What is not one of the main reasons that a sale doesn't get closed
Potential client choosing another personal trainer
444
During balance training, what is an example of a progression when it comes to body position
Single-leg/stable to two-leg/unstable
445
What is not one of the functions of the peripheral nervous system
Sensing distortion in muscle tissues
