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NEW QUESTION # 12
Individuals with osteoporosis
- A. Should not worry about proper breathing techniques
- B. Are not more likely to develop fractures
- C. Should not do flexibility training exercises
- D. Should avoid twisting or flexing of the spine
Answer: A
Explanation:
Osteoporosis is a disease that involves a loss of bone mineral density. Osteopenia is a milder form of osteoporosis. Although people with osteoporosis are more susceptible to fractures due to the thinning of their bones, they are appropriate candidates for flexibility training programs. These programs can help improve posture and maintain the alignment of the spine. However, the program should avoid repetitive exercises that involve twisting or flexing of the spine. Everyone who participates in a flexibility training program should be taught proper breathing techniques.
NEW QUESTION # 13
Normal systolic and diastolic blood pressure measurements (in mm Hg) include which of the following?
- A. Systolic 140, diastolic 85
- B. Systolic 110, diastolic 75
- C. Systolic 110, diastolic 85
- D. Systolic 130, diastolic 70
Answer: B
Explanation:
Normal blood pressure is classified as a systolic pressure of less than 120 mm Hg and a diastolic pressure of less than 80 mm Hg. If either the systolic or diastolic pressures are elevated on multiple occasions, an individual,s blood pressure is considered to be high.
NEW QUESTION # 14
For average groups of people represented below, which order represents the lowest resting heart rate to the highest resting heart rate?
- A. Men, women, children, elderly individuals
- B. Children, women, elderly individuals, men
- C. Elderly individuals, women, men, children
- D. Elderly individuals, men, women, children
Answer: B
Explanation:
Heart rate is the number of times that the heart beats per minute and can be measured by taking a pulse. Average people have a resting heart rate of 60 to 80 beats per minute (bpm). The elderly have a lower resting heart rate than adult men and women. Men have a resting heart rate that is about 10 bpm lower than that of adult women. Children have resting heart rates that are higher than those of adults. When comparing fit to unfit individuals, fit individuals have a lower resting heart rate.
NEW QUESTION # 15
Your client is in the maintenance stage of behavior and is exercising regularly. One day she cancels her appointments with you, claiming she has too much to do at work. If she abandons her exercise routine completely, it is called a
- A. relapse
- B. self-challenge
- C. self-change
- D. lapse
Answer: C
Explanation:
A relapse is when a person stops their positive behavior and, as a result, loses the positive benefits he or she had gained. Many conditions can lead to relapse: work pressures, boredom, and increased travel are only a few. Although similar, a lapse is a temporary stop in positive behavior. Had this client returned after a week or two, her exercise routine would have lapsed, but she would have likely maintained or quickly regained the positive benefits.
NEW QUESTION # 16
What is the approximate target heart rate for a 50-year-old man in beats per minute (bpm)?
- A. 120 to 160
- B. 75 to 120
- C. 85 to 110
- D. 85 to 145
Answer: C
Explanation:
To calculate an individual,s target heart rate, first one needs to estimate the person,s maximal heart rate. This is estimated by subtracting a person,s age from 220. In this example, the person,s maximal heart rate is 220 - 50 = 170. Using this number, the target heart rate can be calculated. The recommended target heart rate is between 50% and 85% of the maximal heart rate. This would be 170X0.50 = 85, and 170X0.85 = 145. So, the individual,s target heart rate is estimated to be between about 85 and 145 bpm.
NEW QUESTION # 17
Benefits of nonlinear periodized training programs include all of the following EXCEPT
- A. Training both power and strength of muscles within one week
- B. Allowing for variation in the workout intensity
- C. Having a "power" training day
- D. Using a progressive increase in the workout intensity
Answer: C
Explanation:
While a linear periodized training program involves having a progressive increase in the workout intensity over the course of a week a nonlinear periodized training program involves variation of intensity over the course of a week A weeklong nonlinear periodized training program can target both muscle strength and power. A "power" training day involving power sets can also be implemented. This type of program may be more conducive to individuals with scheduling conflicts.
NEW QUESTION # 18
Which of the following conditions is an absolute contraindication for exercising during pregnancy?
- A. Poorly controlled seizure disorder
- B. Ruptured membranes
- C. Poorly controlled hypertension
- D. Heavy smoker
Answer: C
Explanation:
Recent research supports a role for exercise programs during pregnancy. Goals of this type of program can include reducing low back pain and decreasing the risk for developing gestational diabetes. However, there do exist a number of absolute contraindications. Some of these include ruptured membranes, placenta previa after 26 weeks of gestation, premature labor, preeclampsia, and high-risk multiple gestation pregnancies. In contrast, relative contraindications include the individual being a heavy smoker, having poorly controlled diabetes or seizures, or having poorly controlled hypertension or hyperthyroid disease.
NEW QUESTION # 19
Leg raises are an example of
- A. Hip abduction
- B. Hip flexion
- C. Hip extension
- D. Knee flexion
Answer: B
Explanation:
Leg raises are one type of exercise that works the hip flexor muscles. These muscles include the iliopsoas, rectus femoris, sartorius, and pectineus. Exercises for hip extension include squats or leg presses. Hip extensor muscles are the hamstrings and the gluteus maximus. Hip abduction exercises can be done with an exercise machine. Muscles involved with hip abduction include the tensor fascia latae, sartorius, and gluteus minimus and medius. Leg curl exercises involve knee flexion. Muscles involved with flexion of the knee are the hamstrings, gracilis, and popliteus.
NEW QUESTION # 20
As a prelude to creating a personal training package for a client, a trainer should obtain all of the following EXCEPT
- A. Health history of the client
- B. Approval and signature of a physician
- C. Informed consent from the client
- D. Permission to post the clients photo on the trainer,s Web site
Answer: C
Explanation:
While you should always obtain permission before posting a photo of a client on a Web site, that is not one of the critical initial pieces of information. If medical clearance is necessary, a signature and recommendations from your clients physician should be obtained. In addition, you will need to know your client,s past and present medical and health issues to create an appropriate training plan. You also need informed consent from your client, demonstrating that he or she understands the risk and benefits of undertaking a training program.
NEW QUESTION # 21
Common complications of diabetes include all of the following EXCEPT
- A. Kidney problems
- B. Peripheral nerve problems
- C. Vision problems
- D. Hearing problems
Answer: C
Explanation:
Diabetes can lead to kidney problems (nephropathy), trouble seeing (retinopathy), and decreased sensation of peripheral nerves (peripheral neuropathy). If these conditions are present, a trainer needs to adapt an exercise program accordingly. Some precautions that can be taken include keeping the blood pressure stable for retinopathy, avoiding exercise requiring high levels of coordination for peripheral neuropathy, or avoiding prolonged exercise for nephropathy.
NEW QUESTION # 22
Which of the following can cause pain in the lumbar area?
- A. Strain of the tibialis anterior muscle
- B. Strain of the gastrocnemius muscle
- C. Strain of the sternocleidomastoid muscle
- D. Strain of the longissimus thoracis muscle
Answer: B
Explanation:
The longissimus thoracis muscle is located in the posterior lumbar region. It is part of the erector spinae group. These muscles help maintain posture and provide stability to the spine. Lumbar pain, also called low back pain, is one of the most common causes of disability. About 60 to 80% of the general population will experience it at some point in their lives. Determining the specific cause of lumbar pain may be difficult, but muscle strain, an intervertebral herniated disc, and joint inflammation can all cause lumbar pain. The other muscles are not located in the lumbar region. The sternocleidomastoid muscle is located in the cervical region. Strain to this muscle occurs with "whiplash" injuries. The tibialis anterior muscle is located on the anterior and lateral part of the lower leg. The gastrocnemius muscle is located on the posterior part of the lower leg.
NEW QUESTION # 23
An example of a substitution behavioral change that you might suggest to a client is
- A. "Call your best friend to walk with you every day."
- B. "Take the stairs instead of the elevator at work"
- C. "Put your running shoes right by your bed so you are motivated to run first thing in the morning."
- D. "If you reach this goal we set up, you can have a reward of your choosing."
Answer: C
Explanation:
There are a number of strategies trainers can employ in order to effect behavior change in a client. Substitution or counterconditioning involves substituting healthy behaviors for unhealthy behaviors. Answer A is an example of social support. Answer C is an example of a reward or reinforcement system. Answer D is an example of environmental control, which is a cue that can precipitate healthy behavior.
NEW QUESTION # 24
A deficiency of which vitamin can lead to difficulty seeing at night and an increased susceptibility to infections?
- A. vitamin B1
- B. vitamin A
- C. vitamin E
- D. vitamin B3
Answer: C
Explanation:
Vitamin A known as retinol, is found in foods such as fish liver oils, butter, and egg yolks. It is critical for red blood cell and embryo development and normal functioning of the eyes, the immune system, and the skin. Vitamin Bt is also called thiamin. A deficiency of this vitamin can lead to beriberi. Symptoms of beriberi can include cardiovascular problems, peripheral neuropathy, and cognitive and psychiatric problems. Vitamin B; is also known as niacin: a deficiency of this vitamin can cause a disease called pellagra. Pellagra can cause a skin rash, gastrointestinal symptoms, or cognitive difficulties. If untreated, it can also lead to death. Vitamin E is an antioxidant that augments the immune system. It can help prevent cell membranes from being destroyed by harmful free radicals.
NEW QUESTION # 25
Older adults should engage in an aerobic exercise program that provides which of the following?
- A. 25 minutes, 3 days a week of mild intensity aerobic activity
- B. 20 minutes, 5 days a week of vigorous intensity aerobic activity
- C. 30 minutes, 5 days a week of moderate intensity aerobic activity
- D. 30 minutes, 3 days a week of moderate intensity aerobic activity
Answer: B
Explanation:
If their medical issues allow it, individuals over the age of 65 can and should participate in exercise training programs. Aerobic, or cardiorespiratory, exercise can decrease morbidity and mortality rates in older individuals. The recommendations are for older individuals to engage in moderate intensity aerobic activity for 30 minutes, 5 days a week (150 minutes total), or to engage in vigorous intensity aerobic activity for 25 minutes, 3 days a week (75 minutes total). People can also do a combination of both.
NEW QUESTION # 26
When working with a trainer, an individual lifts a 10-pound weight straight over her head through a distance of 2.5 feet. How much linear work has been generated?
- A. 25 pound-feet
- B. 4 pound-feet
- C. 50 pound-feet
- D. 7.5 pound-feet
Answer: A
Explanation:
Multiplying the force times the distance through which the force travels will result in the linear work generated. Ten times 2.5 equals 25.
NEW QUESTION # 27
The "talk test" refers to
- A. The practice of talking with your client during the cool-down phase to see how the session felt.
- B. The comfort level of a client to let a trainer know when an exercise is too hard.
- C. The practice of speaking with your client before a training session to check in with the client
- D. The ability of an individual while exercising to talk or respond to a trainer,s questions without gasping for breath.
Answer: B
Explanation:
It is important that a training session not be too intense. The "talk test" is a simple way to get a handle on the intensity of the endurance or workout phase. A client should be able to talk or answer a trainers questions without gasping for breath. Not being able to speak easily can indicate that the workout is too intense.
Cardiovascular, muscular, and orthopedic injuries are more likely to occur when a workout is too intense.
NEW QUESTION # 28
All are true of a synovial joint EXCEPT
- A. A synovial joint can flex and extend.
- B. A synovial joint may be supported by ligaments.
- C. A synovial joint never contains any other structures inside of it.
- D. The synovial cavity is filled with synovial fluid.
Answer: B
Explanation:
A synovial joint is the most common type of joint found in the body and is made up of two articulating bones. Synovial fluid is present in the synovial cavity, which is lined by a synovial membrane. The joint is surrounded by a fibrous capsule, which can be supported by ligaments. Sometimes, a synovial joint may contain other structures, such as menisci (for example, in the knee) or fat pads. There are subtypes of synovial joints, including a hinge joint, ball-and-socket joint, and a pivot joint.
NEW QUESTION # 29
How much weight loss is appropriate for an obese individual with a BMI greater than 30?
- A. 2 kg a week
- B. 4 kg a week
- C. 1 kg a week
- D. 3 kg a week
Answer: C
Explanation:
People who are obese have a BMI greater than or equal to 30. These individuals are at a high risk of cardiac problems, certain types of cancers, and diabetes. Among other areas, training programs can focus on weight loss, promoting appetite control, and lowering the risk of associated medical issues. Weight loss should be gradual-not more than 1 kg per week Aerobic training sessions five to seven times a week lasting 45-60 minutes per session may be helpful.
NEW QUESTION # 30
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