What weekly progression rate in exercise volume is the maximum recommended for cardiorespiratory training?
Select one:
a.
20% per week
b.
25% per week
c.
<15% per week
d.
10% per week
10% per week - just need to memorize this
What rate of oxygen utilization defines one metabolic equivalent (MET), a value representing the amount of oxygen utilized at true rest?
Select one:
a.
5.0 mL/kg/min
b.
3.5 mL/kg/min
c.
2.5 mL/kg/min
d.
7.0 mL/kg/min
3.5 mL/kg/min
1 MET - resting
<3 METs - light intensity such as light stretching or walking
3-6 METS - moderate intensity like brisk walking, recreational cycling
> 6 METS - vigorous intensity such as running, HIIT, fast cycling
What type of client is ideally suited for stage 2 training around VT1?
Select one:
a.
More serious exercisers seeking to expand the capacity for both aerobic and anaerobic work
b.
Athletes or competitors who desire to improve speed or power during short but very-high-intensity bouts of work
c.
Fitness enthusiasts regularly engaging in physical activity or those seeking further improvements in cardiovascular endurance or weight loss
d.
New exercisers seeking to improve health markers like reducing the risk of cardiovascular disease and diabetes
Fitness enthusiasts regularly engaging in physical activity or those seeking further improvements in cardiovascular endurance or weight loss
WHY NOT THE OTHERS:
a. More serious exercisers expanding aerobic + anaerobic work → That’s Stage 3.
b. Athletes/competitors improving speed/power → That’s Stage 4–5.
d. New exercisers improving health markers → That’s Stage 1.
In an integrated training program, what would the last portion of the training session involve as the main exercise or movement component?
Select one:
a.
Core training
b.
Cardiorespiratory training
c.
Resistance training
d.
Balance training
What are two medical precautions for self-myofascial techniques? #53
Select one:
a.
Cancer and bleeding disorders
b.
Extreme discomfort/pain and rheumatoid arthritis
c.
Joint hypermobility and scoliosis
d.
Osteoporosis and uncontrolled hypertension
What is a drop set?
Select one:
a.
A system that alternates a heavy resistance exercise with an explosive power exercise that is biomechanically similar in movement
b.
A system that consists of a series of exercises that an individual performs one after the other, with minimal rest between each exercise
c.
A progressive or regressive step approach that either increases weight with each set or decreases weight with each set
d.
An approach that involves performing a set to failure, then removing a small percentage of the load and continuing with the set
Proper abdominal crunches on a stability ball allows for:
Select one:
a.
Less range of motion as compared to traditional floor crunches
b.
Increased spinal extension due to the curvature of the ball
c.
Greater support and safety for elderly clients
d.
Greater range of motion, allowing for increased spinal flexion
What two activities are part of a client’s warm-up? 97
Select one:
a.
Flexibility and cardio
b.
Resistance
c.
Core
d.
Plyometrics
Individuals in this stage of change may sporadically engage in physical activity but without any form, structure, or consistency. 13
Select one:
a.
Preparation
b.
Precontemplation
c.
Maintenance
d.
Contemplation
What is the best next progression for a client who can properly perform the power step-up exercise? 65
Select one:
a.
Depth jumps
b.
Ice skaters
c.
Squat jump
d.
Proprioceptive plyometrics
What is a regression for the box jump-up with stabilization? 79
Select one:
a.
Box jump-down with stabilization
b.
Multiplanar jump with stabilization
c.
Squat jump with stabilization
d.
Depth jumps
The TRX Rip Trainer would most likely be utilized for which type of movement?
Select one:
a.
Inversion and eversion
b.
Rotation
c.
Abduction and Adduction
d.
Flexion and extension
What is the best next progression for a client who can properly perform the power step-up exercise?
Select one:
a.
Depth jumps
b.
Ice skaters
c.
Squat jump
d.
Proprioceptive plyometrics
Ice skaters because it adds another plane for movement (adds the FRONTAL plane)
The power step up exercise is only in the saggital plane.
The squat jump comes before the power step up. And depth jumps is further down the line.
A Certified Personal Trainer is speaking with a client who is not currently doing any consistent aerobic training. They ask how ready the client is to do aerobic training once a week for 30 minutes, using a scale of 1 to 10, with 1 representing “not at all ready” and 10 representing “completely ready.” If the client is at a 9, what stage of change are they in?
Select one:
a.
Action
b.
Precontemplation
c.
Maintenance
d.
Preparation
Preparation
When a client makes a plan, such as, “When I am done with work, I will run for 30 minutes,” what are they doing?
Select one:
a.
Stating an outcome expectation
b.
Forming an implementation intention
c.
Self-monitoring
d.
Creating a coping plan
Forming an implementation intention = if-then plan
NOT THESE:
Stating an outcome expectation would look like “If I run, I will lose weight” - Focused on the outcome result
Creating a coping plan - focuses on barrier identification and how to overcome them
Which of the following would be the appropriate progression for a core training program to optimize function? 53
Select one:
a.
Lumbopelvic stability, intervertebral stability, movement efficiency
b.
Lumbopelvic stability, movement efficiency, intervertebral stability
c.
Intervertebral stability, lumbopelvic stability, movement efficiency
d.
Movement efficiency, intervertebral stability, lumbopelvic stability
Balance exercises used for introducing balance training should initially involve little joint motion and improve what type of contractions?
Select one:
a.
Preplanned voluntary contractions
b.
Reflexive (automatic) joint-stabilization contractions
c.
No muscle contractions are involved in balance training.
d.
Voluntary contractions
What is defined as the level of commitment to a behavior or plan of action?
Select one:
a.
Adherence
b.
Overtraining
c.
Goals
d.
Hypertrophy
What type of movements should be used before progressing to single-foot plyometric exercises? 83
Select one:
a.
Dual-foot drills
b.
Side-to-side hops
c.
Sport skills
d.
Depth jumps
Dual-foot drills
If a client is having trouble maintaining form during a tuck jump exercise, what type of regression should be applied? 85
Select one:
a.
Adding a stabilization pause between reps
b.
Being more explosive
c.
Switch to single-leg power step-ups
d.
Increasing speed
Adding a stabilization pause between reps
