Which of the following supplements assists in muscle contraction, immunity, and regulation of blood sugar?
- Protein powder
- Fish oil
- Vitamin D
- Magnesium
- Which of the following is the recommended duration of exercise for a beginner hypertensive client?
- 20-30 mins a day, 2 days per week
- 45-60 mins a day, 2 days per week
- 20-30 mins a day, 4 days per week
- 45-60 mins a day, 4 days per week
- Marathon training primarily recruits which type of fibers?
- Type IIx
- Type II
- Fast twitch
- Slow twitch
- The angle of muscle pull is known as which of the following?
- Angle at which a muscle pulls against the short axis of the bone that it pulls on
- Angle at which a muscle pulls relative to the long axis of the bone that it pulls on
- Angle at which a muscle pulls relative to the short axis of the bone that it pulls on
- Angle at which a muscle pulls against the long axis of the bone that it pulls on
- Which joint in the body is known as the saddle joint?
- Knee
- Ankle
- Thumb
- Atlanto-axial
- Which of the following represents a portion control strategy for women regarding carbohydrates?
- 4 cups a day
- 1 cupped handful
- 120 grams
- 3 servings
- When the scapular adductors are weak, which postural deviation can occur?
- Swayback
- Kyphosis
- Forward head
- Lordosis
- What is primarily responsible for strength gains in beginning clients?
- Hypertrophy adaptations
- Neural adaptations
- Environmental adaptations
- Anaerobic adaptations
- What is the suggested carbohydrate intake for male clients per meal?
- 2 palm portions
- 2 cupped handfuls
- 1 cupped handful
- 1 palm portion
- Client differences are an important part of periodization and refer to which principle?
- SAID
- GAS
- Use/disuse
- Individual differences
- For children between the ages of 5 and 12, what should strength training focus on?
- Sport-specific activities
- Becoming more flexible
- Increasing muscular strength
- Learning basic lifting techniques
- The knee is stabilized on the anterior side by which muscle?
- Gluteus
- Soleus
- Hamstrings
- Quadriceps
- A weight training program that divides training sessions into upper and lower body training is referred to as which of the following?
- Superset training principle
- Set-system training principle
- Split system training principle
- Staggered sets training principle
- During which stage of the drawing-in phase should the liability waiver be signed?
- Stage 1
- Stage 3
- Stage 2
- Stage 5
- Who should recommend a GXT for a client prior to starting an exercise program?
- Trainer
- Client
- Nutritionist
- Physician
- Which of the following represents safe load increases for a beginner client?
- 5-10%
- 1-4%
- 12-15%
- 16-18%
- Which assessment allows a trainer to understand a client’s lean body and total fat mass?
- Body fat calculation
- Girth measurements
- Scale weight
- Photographs
- Which contraction helps to generate enough tension in muscles to contract explosively?
- Eccentric
- Ballistic
- Concentric
- Isometric
- A client with celiac disease asks for a nutrition plan, what should the trainer recommend?
- Refer to a dietician
- 3-day food log to prescribe meal plan
- A templated meal plan
- Give a breakdown of macronutrients
- Which macronutrient contains carbon, hydrogen, and oxygen molecules?
- Proteins
- Carbohydrates
- Fats
- Glycogen
- Which of the following is the agonist used in the upright row exercise?
- Triceps
- Deltoid
- Latissimus dorsi
- Gastrocnemius
- At what age will most adults experience decrease ROM?
- 40
- 45
- 50
- 55
- Which of the following should a pregnant client avoid during exercise?
- Moderate aerobic training
- Lying in the supine position
- Stretching before and after exercise
- Consuming additional calories
- Approximately how many calories are in one gram of protein?
- 4
- 3
- 7
- 5
- What is the appropriate protein portion for men?
- 2 palm portions
- 3 palm portions
- 2 cupped handfuls
- 3 cupped handfuls
- When working with a new client utilizing tempo training, which portion of the exercise is drawn out?
- Concentric
- Hold at the bottom
- Eccentric
- Hold at the top
- Which of the following is a water-soluble vitamin?
- Vitamin H
- Reservatrol
- Beta Alanine
- Vitamin C
- Which type of contraction requires the muscles to “activate” but have no movement or change in muscle length?
- Concentric
- Isometric
- Eccentric
- Isotonic
- What should a cool-down include?
- Static stretching
- Dynamic balance
- Dynamic stretching
- Contract-relax method
- Which of the following forms would you use to gain insight into the daily nutritional habits of a client?
- Comprehensive client form
- PAR-Q
- 3-day dietary record
- Food intolerance form
- What is the MOST superficial muscle of the abdominals?
- Internal oblique
- External oblique
- Transverse abdominis
- Rectus abdominis
- Which principle do emergency medical professionals use to reduce the pain and inflammation from an athletic injury?
- RICE principle
- FITT principle
- HITT principle
- NCAA principle
- How long does the guided discovery stage of the drawing in phase last?
- 2-3 weeks
- 2-3 sessions
- 4-6 weeks
- 1 week
- Which of the following does HIT stand for?
- Healthy integrated training
- High integrated technique
- High intensity training
- Hyper-integrated technique
- A client is 45 years old and has a resting heart rate of 75 bpm. Using the Karvonen formula, what is their target heart rate at an exercise intensity of 60%?
- 145
- 155
- 165
- 135
- Which of the following is the maximum arterial pressure occurring during contraction of the left ventricle of the heart?
- Systolic pressure
- Diastolic pressure
- Heart rate
- Pulse
- Which of the following body types will have an inflated BMI?
- Extremely thin
- Extremely muscular
- Ectomorph
- Mesomorph
- Which of the following rep ranges is appropriate for a client training for hypertrophy?
- 1-3
- 4-6
- 8-12
- 12 or more
- Individuals with hypertension should moderate their intake of which of the following?
- Salt
- Fiber
- Water
- Fruit
- When levels of sodium in the blood are too low, which condition can occur?
- Hyponatremia
- Dehydration
- Proteinuria
- Decreased blood sugar
- Which of the following determines how many meals a client should eat per day?
- The trainer’s discretion
- Client preference
- According to how the client’s body responds
- It should always be 5 meals per day
- If body fat has decreased but the scale has stayed the same, this means your client has gained which of the following?
- Fat mass
- Water weight
- Bone density
- Lean mass
- Which of the following is the recommended exercise intensity level for a client with Type I diabetes?
- Less than 40% MHR
- 40-54% MHR
- 55-85% MHR
- More than 86% MHR
- A conditioned client’s resting heart rate will be which of the following?
- Less than 60 BPM
- 61-70 BPM
- 71-80 BPM
- More than 81 BPM
- Approximately how many calories are in one pound of body fat?
- 2500
- 4600
- 3500
- 5600
- What exercise should be performed FIRST?
- Broad jump
- Back squat
- Split squat
- Power clean
- Which of the following is a key strategy for nutrition coaching?
- Identifying and eliminating behavior goals
- Identifying and eliminating time constraints
- Identifying and eliminating limiting factors
- Identifying and eliminating outcome goals
- How many hours after a meal should a diabetic train?
- 1-3
- 2-4
- 7-8
- 5-6
- Which of the following states that energy is never created nor destroyed, it’s just transferred between entities?
- Newton’s 1st law
- Law of thermodynamics
- Newton’s 3rd law
- General adaptation syndrome
- In which of the following are the triceps considered the agonist?
- Bench press
- Preacher curl
- Overhead extension
- Chin-up
- Which of the following are categorized as carbohydrates?
- Sugar, animal proteins, starch
- Fiber, sugar, starch
- Starch, fiber, animal proteins
- Fiber, sugar, animal proteins
- Which macronutrient is the most readily available for energy production?
- Fats
- Leucine
- Carbohydrates
- Valine
- A weight loss client is currently exercising 5+ hours a week and hits a plateau. What adjustments should a trainer suggest?
- Increase k/cal by 250
- Decrease k/cal by 100
- Increase k/cal 100
- Decrease k/cal by 250
- Which joint performs adduction, abduction, horizontal adduction and abduction, medial and lateral rotation, and circumduction?
- Spine
- Shoulder
- Knee
- Ankle
- Which of the following populations are environmental considerations such as pollen, allergies, and extreme temperatures key for?
- Youth
- Asthma
- Arthritis
- Hypertension
- If a client is suffering from insulin shock, what should a trainer give them?
- Sugar
- Fiber
- Caffeine
- Water
- A client is Type I diabetic and asks for a meal plan, what should the trainer do?
- Refer to a dietician
- Offer a templated meal plan
- Ask what their goal is and then prescribe meal plan
- Give a breakdown of macronutrients
- Which of the following is the recommended amount of fats per meal for a female client?
- 1 thumb
- 2 thumbs
- 1 fist
- 2 fists
- All activities begin in which energy pathway?
- ATP/CP
- Oxidative
- Glycolytic
- Aerobic
- Discussing the nutrient per amount of food is referring to which of the following?
- Nutrient density
- Caloric density
- Phyto-density
- Zoo-nutrient density
- Which of the following increases the rate of fatty acid metabolism and decreases the rate of carbohydrate metabolism during aerobic exercise?
- Fish oil
- Caffeine
- Alcohol
- Magnesium
- In an endurance mesocycle of a beginner’s program, which rep and set scheme would be most appropriate?
- 12-15 reps, 3 sets
- 4-6 reps, 1 set
- 8-10 reps, 4 sets
- 2-5 reps, 5 sets
- Which muscle fiber type is best for competing in a triathlon?
- Type I
- Type II
- Type IIA
- Type III
- A pregnant client experiences persistent severe headaches and unexplained spells of dizziness during training, what should the trainer do?
- Stop the workout, offer her water
- Ask another trainer what to do
- Refer her to her doctor
- Ask the training manager what to do
- Obesity and stress are confirmed risk factors for which of the following?
- Arthritis
- Coronary heart disease
- Type II diabetes
- Kidney disease
- When the spine develops an S- or C-shaped curve, this imbalance is referred to as which of the following?
- Lordosis
- Flatback
- Scoliosis
- Kyphosis
- A client thinks they injured their shoulder, what should the trainer do?
- Check out the issue
- Have another trainer check out the issue
- Continue training the client
- Refer them to a doctor
- If a client is in a hypertrophy-based phase, how many repetitions should be programmed?
- 2-4 reps
- 12-15 reps
- 1-6 reps
- 8-10 reps
- A trainer has an explosive-sport athlete client and has them perform explosive movements. Which of the following principles does this describe?
- Individual differences
- Progressive overload
- SAID
- GAS
- The systolic blood pressure reading of 140-159 is what stage of Hypertension?
- Stage 2
- Stage 1
- Stage 3
- High Normal
- Exercises which include sprinting and weightlifting utilize which type of fiber?
- Fast twitch
- Slow twitch
- Type I
- Type A
- Which macronutrient is made up of carbon and hydrogen elements joined together in long groups called hydrocarbons?
- Proteins
- Magnesium
- Potassium
- Fats
- When is it okay for a client to become intimately involved with their trainer?
- If both parties consent to it
- Never
- If the trainer’s manager knows about it
- Always
- What type of contraction is involved in controlling and stopping a movement?
- Eccentric
- Isometric
- Agonist
- Concentric
- Myofibrils are constructed of overlapping strands of protein polymers known as which of the following?
- Actin and tropomyosin
- Tropin and myosin
- Tropoactin and myosin
- Actin and myosin
- Which type of muscle fiber is highly resistant to fatigue and injury?
- Type I
- Fast twitch
- “Couch potato” fibers
- Type II
- What is an inexpensive, portable, and common way to assess body fat in the fitness industry?
- DEXA
- Bioelectrical impedance
- Skinfold testing
- Hydrostatic weighing
- During training, clients with hypertension should avoid which of the following?
- Seated resistance exercises
- Squat jumps
- Rising slowly from seated exercises
- Flexibility training
- Which of the following training principles dictates increasing load or intensity each mesocycle?
- Progressive overload
- GAS
- Quality training
- Individual differences
- A bicep curl is an example of which of the following type of lever?
- 1st class
- 2nd class
- 3rd class
- 4th class
- What is the appropriate protein portion for women?
- 2 palm portions
- 2 cupped handfuls
- 1 cupped handful
- 1 palm portion
- Which of the following is encouraged for nutrition coaching for positive reinforcement?
- Calorie counting
- Macro counting
- Food journal
- Exercise journal
- Which of the following is an environmental stressor a client may experience?
- Job problems
- Allergies
- Overuse stress
- Schedule conflicts
- The gluteus maximus is located superior to which muscle?
- Biceps brachii
- Erector spinae
- Gastrocnemius
- Brachioradialis
- Which of the following is an example of a behavior goal?
- Lose 10 pounds
- Increase back squat by 10 pounds
- Workout 3 days a week
- Decrease mile run time by 1 minute
- A client has a history of heart disease, what should the trainer request?
- 12 min run/ walk test
- Medical clearance
- Signed waiver
- PAR-Q form
- The Law of Overcompensation and Overload allows for which of the following in regards to intensity?
- Progressively increase over a period to time
- Progressively decrease over a period of time
- Remain the same
- Acute decrease over a period of time
- Those who engage in cross training may experience which of the following?
- Increased risk of injury
- Positive orthopedic benefit
- Decreased risk of injury
- Specific adaptations
- When the spine curves inward at the low back, this is referred to as which of the following?
- Kyphosis
- Lordosis
- Flatback
- Scoliosis
- During a biceps curl, the triceps play what role in contraction?
- Antagonist
- Assistant
- Prime mover
- Agonist
- Which of the following is the smallest phase or cycle of training?
- Mesocycle
- Macrocycle
- Recovery cycle
- Microcycle
- How many hours of activity should portion sizes for meals be enough to sustain for?
- 1
- 2
- 3
- 4
- Which of the following are the building blocks of protein?
- Fatty acids
- Amino acids
- Ribonucleic acids
- Alpha-linolenic acids
- A client says they have a headache, what should the trainer do?
- Recommend they drink water, then stop the training session
- Give them Advil, then stop the training session
- Give them a prescription medication, then continue training session
- Give them Advil, then continue training session
- If a client has a hard time touching their head to the wall during postural analysis, they may have which of the following postural deviations?
- Tight shoulders
- Swayback
- Kyphosis
- Forward head
- Which of the following is the prime mover used in a pull-up?
- Triceps
- Deltoid
- Latissimus dorsi
- Gastrocnemius
- “Do not allow legs to bow inward or outward” is an appropriate cue to give clients during which of the following movements?
- Hanging leg raise
- Tube walking
- Dumbbell incline bench press
- Lunge
- A client completed 2 or more repetitions in the last 2 consecutive workouts. Which of the following indicates the client needs a load progression?
- Henneman’s principle
- Karvonen formula
- 2-for-2 rule
- Harris-Benedict equation
- Which of the following ranges are needed to achieve maximum power when using 55-85% of 1RM?
- 3-5 reps, 3-5 sets
- 3-5 reps, 1-2 sets
- 1-2 reps, 1-2 sets
- 1-2 reps, 3-5 sets
- A trainer has a client request their records; how must that request be made?
- Over the phone
- In a face to face conversation
- Only in writing
- Asking the trainer’s manager
- Approximately how many calories are in one gram of carbohydrates?
- 4
- 3
- 5
- 6
- What is the term for when inspired oxygen during the recovery phase from exercise is in excess of resting needs?
- Oxygen deficit
- Oxygen debt
- Aerobic fitness
- Anaerobic fitness
- How the body breaks down and uses energy for activity is which of the following?
- Anaerobic exercise
- Aerobic exercise
- Energy metabolism
- ATP/CP pathway
- Which of the following is a symptom of overtraining?
- Increase in body weight
- Decreased number of infections
- Lowered heart rate during exercise
- Decrease in performance
- “Keep shoulder blades down and together throughout the entire movement” is an appropriate cue to give clients during which of the following movements?
- Dumbbell incline bench press
- Chin-up
- Hanging leg raise
- Squat
- The ATP/CP Pathway is best for which of the following activities?
- Running a marathon
- 100m sprint
- 30 minutes steady state cardio
- Tabata workout
- How often should information be collected when working with a client?
- Only on the initial assessment
- Once a month
- Every time a trainer meets with them
- Only at reassessments
- What are the recommended servings of fruits and vegetables per day?
- 11-15 servings per day
- 3-4 servings per day
- 1-2 servings per day
- 5-10 servings per day
- Which of the following intake forms is necessary to ensure no prior medical concerns for a client?
- Liability waiver
- Comprehensive client form
- PAR-Q
- Recovery assessment
- A lateral leg raise demonstrates which type of movement?
- Adduction
- Extension
- Abduction
- Hyperextension
- When administering a skin-fold assessment, which side of the body should all measurements be taken on for body fat?
- Left
- Front
- Right
- Back
- Which type of stretching is beneficial for sports performance and involves momentum?
- Static stretching
- Self-myofascial release
- Contract-antagonist relax method
- Dynamic stretching
- High impact exercise could be problematic for diabetics due to which of the following?
- Muscle cramps
- Nerve damage
- Headaches
- Dehydration
- The FITT acronym stands for which of the following?
- Fitness, Intensity, Training, Time
- Frequency, Integration, Training, Time
- Frequency, Integration, Total Volume, Tmax
- Frequency, Intensity, Time, Type
- Which type of joint allows movement?
- Cartilaginous
- Synovial
- Fibrous
- Periosteum
- Weakness and numbness of the face, arm, or leg that is often only on one side of the body refer to which condition?
- Stroke
- Heart attack
- Diabetes
- Pancreatitis
- In which of the following is the soleus considered the prime mover?
- Leg extension
- Hamstring curl
- Seated calf raise
- Standing calf raise
- Which of the following is the best way to earn a client’s trust when they are feeling the water before jumping in?
- Utilize a plan that has worked for similar clients
- Let the client tell you what they want the plan to be
- Dictate to the client what the plan will be
- Create a plan that you have both jointly discovered
- Which of the following markers is an easy way to assess hydration levels in the body?
- Paleness of skin
- Excessive sweating
- Urine color
- Increased saliva
- In a client’s training cycle, one day or training session is known as which of the following?
- Microcycle
- Mesocycle
- Macrocycle
- Peak Cycle
- Which of the following is required for weight loss and can also result in loss of lean body mass?
- Positive energy balance
- Excess calories
- Negative energy balance
- Total energy expenditure
- Which body type has a slower metabolic rate and does not tolerate carbohydrates well?
- Endomorph
- Mesomorph
- Ectomorph
- Endo-mesomorph
- The “hunchback”, or rounded appearance of the upper back is known as which postural deviation?
- Kyphosis
- Lordosis
- Forward head
- Swayback
- Maximal heart rate is calculated by subtracting your age from:
- 100
- 180
- 220
- 200
- Which of the following is the recommended amount of fats per meal for a male client?
- 1 thumb
- 2 thumbs
- 1 fist
- 2 fists
- Which of the following is primarily responsible for strength gains in youth clients?
- Hypertrophy training
- Neurological factors
- Power training
- Environmental factors
- Which of the following is caused by pain or stiffness in the skeletal joints?
- Asthma
- Hypertension
- Arthritis
- Coronary heart disease
- What exercise is most appropriate for testing muscular endurance?
- Push-up
- Bench press
- Back squat
- Bicep curl
- The need for different phases of training helps to prevent which of the following?
- Peak performance
- Rest and recovery
- Enhanced performance
- Overtraining
- Which joint permits limited gliding movement and can be found in the bones of the wrist?
- Arthrodial
- Condyloid
- Ball and socket
- Trochoidal
- High Normal blood pressure is categorized as which of the following?
- 140-159/90-99
- 120/80
- 130-139/85-89
- 160/100
- What occurs when exercise begins and the intake of oxygen doesn’t immediately meet the demands?
- Oxygen deficit
- Oxygen debt
- Aerobic fitness
- Anaerobic fitness
- Which resistance training system helps to increase intensity and optimize time?
- Rest-pause
- Pyramid
- Occlusion
- Superset
- Which of the following is the best carbohydrate source to consume for weight/fat loss?
- Minimally processed, slow digesting
- Processed quickly, fast acting
- A combination of fast and slow carbohydrates
- Moderately processed, absorbed quickly
- Which of the following is an acceptable body fat range for a male client?
- 6-9%
- 10-14%
- 15-18%
- 19-23%
- Which of the following is part of stage 1 of the drawing-in phase?
- Demonstrating sincerity
- Data collection
- Feeling the water
- Goal setting
- Which of the following is a known limiting factor for good nutrition?
- A cheat meal once a week
- Meal prep routine
- Adequate sleep and recovery
- Repetitive weekends full of not following the plan
- When creating rigidity in the torso, which of the following involves expiring against a closed glottis, combined with contracting muscles of the abdomen and rib cage?
- Heimlich maneuver
- Valsalva maneuver
- Mueller maneuver
- Diaphragmatic maneuver
- Which type of muscle arrangement runs parallel to the longitudinal axis of the muscle?
- Parallel
- Unipennate
- Triangular
- Fusiform
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