Quiz 2

Question 1

What is the system of organs that collects oxygen from the external environment and transports it to the bloodstream?

Answer 1

Respiratory system

Question 2

Resting oxygen consumption is approximately how many mL of oxygen per kilogram body weight per minute?

Answer 2

3.5 mL

Question 3

What may be the best measure of cardiorespiratory fitness?

Answer 3

Maximal oxygen consumption

Question 4

Within what range is the typical resting heart rate of a human being?

Answer 4

70 and 80 bpm

Question 5

In which of the following scenarios would energy be mostly derived from anaerobic metabolism?

a. When an athlete is in a steady state or at rest
b. When an athlete reduces the duration of an activity
c. When an athlete experiences temporary fatigue
d. When an athlete begins an activity

Answer 5

d. When an athlete begins an activity

Question 6

What energy systems is used most when running a 10-second sprint?

Answer 6

ATP-PC

Question 7

During glycolysis, in the presence of oxygen, pyruvic acid is converted into which important molecule in metabolism?

Answer 7

Acetyl coenzyme A

Question 8

When an exercise is high intensity and lasts about 10 seconds, which of the following energy pathways is predominantly in use?

Answer 8

ATP-PC

Question 9

Which of the following intensity ranges best describes someone just moving into a zone 3 cardiorespiratory training workout?

a. 75-79%
b. 80-85%
c. 86-90%
d. 66-70%

Answer 9

c. 86-90%

Question 10

Which of the following is a factor of the FITTE principle used to determine exercise training programs for each individual?

a. Frequency
b. Fitness
c. Tolerance
d. Efficiency

Answer 10

a. Frequency

Question 11

How long does NASM suggest the cardiorespiratory portion of the warm-up should last?

Answer 11

5-10 minutes

Question 12

For which of the following are Stage I cardiorespiratory training programs designed?

a. For advanced clients who have a moderately high cardiorespiratory fitness level base
b. For clients with low-to-moderate cardiorespiratory fitness levels who are ready to begin training at higher intensity levels
c. To help clients improve anaerobic power and sprinting capabilities
d. To help improve cardiorespiratory fitness levels in apparently healthy sedentary clients

Answer 12

d. To help improve cardiorespiratory fitness levels in apparently healthy sedentary clients

Question 13

Which of the following exercises is the most effective at improving dynamic stabilization, concentric strength, eccentric strength, and neuromuscular efficiency of the entire kinetic chain?

a. Dumbbell snatch
b. Reverse crunch
c. Supported dumbbell row
d. Prone iso-abs

Answer 13

b. Reverse crunch

Question 14

Which of the following is an example of a core-power exercise?

a. Marching
b. Reverse crunch
c. Ball medicine ball pullover throw
d. Back extension

Answer 14

c. Ball medicine ball pullover throw

Question 15

A client is performing a prone iso-ab exercise. The trainer notices that he is not able to maintain proper alignment. How should the exercise be regressed?

Answer 15

Perform in a standard push-up position.

Question 16

Performing the drawing-in maneuver or bracing can do what?

Answer 16

Help retrain motor control of local and global stabilization systems

Question 17

What is a single-leg balance an example of?

Answer 17

Balance-stabilization exercise

Question 18

What is the proper balance progression to increase a client’s proprioception?

a. Single-leg unstable, single-leg stable, two-leg unstable, one-leg unstable
b. Two-leg stable, single-leg stable, two-leg unstable, single-leg unstable
c. Two-leg stable, two-leg unstable, single-leg stable, single-leg unstable
d. Single-leg stable, two-leg stable, one-leg unstable, two-leg unstable

Answer 18

b. Two-leg stable, single-leg stable, two-leg unstable, single-leg unstable

Question 19

A client is able to successfully reach their shins when performing the single-leg squat touchdown. What is the next progression this client should work toward for this exercise?

Answer 19

Reaching all the way to the foot.

Question 20

A multiplanar single-leg box hop-up with stabilization is categorized as an exercise in which of the following?

a. Leg-stabilization
b. Leg-power
c. Balance-power
d. Balance-stabilization

Answer 20

c. Balance-power

Question 21

What is a small terminal branch of an artery, which ends in capillaries?

Answer 21

Arteriole

Question 22

(Def) Cardiac output

Answer 22

The number of heart beats per minute and the amount of blood pumped per beat

Question 23

Deoxygenated blood is pumped from the right ventricle to the lungs through which of the following vessels?

Answer 23

Pulmonary arteries

Question 24

What energy pathways is used for activities lasting between 30 and 50 seconds?

Answer 24

Glycolysis

Question 25

A client runs a mile in 6 min and 30 seconds. Which of the following energy systems is the client primarily using to produce energy?

Answer 25

Oxidative

Question 26

For which activity is the oxidative system primarily used? a. Executing a 1RM clean and jerk b. Sprinting 40 yards c. Jogging for 30 minutes d. Performing a 1RM squat

Answer 26

c. Jogging for 30 minutes

Question 27

How does metabolism behave during EPOC?

Answer 27

Remains elevated

Question 28

According to the 2008 Physical Activity Guidelines, what is the minimum amount of time per week an individual should engage in physical activity if performed at a moderate-intensity level?

Answer 28

150 min

Question 29

Which of the following have a linear relationship during dynamic exercise? a. Heart rate and carbon dioxide uptake b. Heart rate and oxygen uptake c. Blood pressure and oxygen release d. Blood pressure and carbon dioxide release

Answer 29

b. Heart rate and oxygen uptake

Question 30

A client has been performing cardiorespiratory exercise for four weeks. Which of the following physiologic adaptations should the personal trainer expect to observe in the client? a. Decreased stroke volume b. Improved ability of muscles to use oxygen c. Increased resting heart rate d. Decreased cardiac output

Answer 30

b. Improved ability of muscles to use oxygen

Question 31

(Def) Core training

Answer 31

The objective of uniformly strengthening the deep and superficial muscles that stabilize, align, and move the trunk of the body

Question 32

Performing the drawing-in maneuver or bracing can do what?

Answer 32

Help retrain motor control of local and global stabilization systems

Question 33

What technique uses a co-contraction of global muscles to enhance global trunk stability?

Answer 33

Bracing

Question 34

What is the appropriate tempo for a core exercise when training for hypertrophy?

Answer 34

Medium

Question 35

Balance-strength

Answer 35

Training for balance, exercises that involve dynamic eccentric and concentric movement of the balance leg through a full range of motion

Question 36

(Def) Postural equilibrium

Answer 36

An integrated process requiring optimal muscular balance, joint dynamics, and neuromuscular efficiency using visual, vestibular, and proprioceptive inputs

Question 37

When selecting a balance exercise, what is the most appropriate progression?

Answer 37

``` Floor Balance beam Half foam roll Foam pad Balance disc Wobble board BOSU Ball ```