Lemon Bay High School
Health and Wellness 3 Name:___________________________Final ExamAfter leaving the left ventricle, blood enters which of the following structures?Superior Vena CavaAortaInferior Vena CavaPulmonary ArteryWhich of the following is the best example of an exercise that predominately uses the ATP-PC pathway for energy?A set of three barbell curlsA 10 exercise circuit training workout20 repetition body squats exercises30 minutes of walking on the treadmillFront lunges and biceps curls occur in which plane of motion?FrontalScapularTransverseSagittalThe carpals of the hand are which of the following types of bones?LongShortFlatIrregularDynamic stretching uses which of the following concepts to improve soft tissue extensibility?Synergistic dominanceReciprocal inhibitionRelative flexibilityMyotatic stretch-reflexWhich of the following is necessary for actin and myosin filaments in the sarcomere to have the greatest degree of overlap?Optimal length-tension relationshipOptima relative flexibilityOptimal Autogenic inhibitionOptimal synergistic dominanceWhich if the following muscle actions lengthens a sarcomere?EccentricIsometricConcentricIsokinetic Holding a static stretch for a prolonged period of at least 30 seconds causes which of the following neuromuscular phenomena?Synergistic dominanceRemodelingAutogenic inhibitionPattern overloadWhich of the following terms refers to a neurotransmitter that carries action potential across a synapse?AcetylcholineMyoglobinMitochondriaTroponinWhich of the following joints is between the metacarpals and phalanges?CondyloidPivotSaddleHingeWhich of the following muscles is a synergist during the seated cable row exercise?Latissimus DorsiPectoralis MajorBiceps BrachiiRotator CuffThe autonomic nervous system contains which of the following subdivision?SympatheticSomaticPeripheralCentralIncreased force output of the synergists for hip extension to compensate for the weakened gluteus maximums is an example of the following?Autogenic InhibitionSynergistic DominanceDavies LawArthrokinetic DysfunctionAccording to the sliding filament theory, muscular contraction occurs when:Actin and myosin filaments slide away from each otherMyosin cross bridges power strokes the actin filaments across the myosinThe distance from Z line to Z line increasesMyofibrils are lengthenedDuring the 40 yard dash, the hamstring complex begins to do most of the work for a weakened gluteus Maximus. This is an example of which of the following concepts?Force couple relationships Synergistic dominanceLength-tension relationshipsArthrokinematic dysfunctionWhich of the following tests should a trainer use in his cardiorespiratory assessment to determine in which heart rate training zone the client begin?Shark Skill TestDavies TestYMCA Step TestL.E.F.T. TestThe Durnin-Womersley formula’s four sites of skinfold measurement include which of the following anatomic locations?Biceps, Triceps, Subscapularis, Iliac CrestChest, Midaxillary, Abdominal and ThighCalf, Gluteal, Adductor, ObliqueSupraspinatus, Anterior Deltoid, Thoracic, HamstringThe physical Activity Readiness Questionnaire (PAR-Q) is primarily aimed at identifying an individual’s:Level of risk for cardiovascular diseaseLevel of motivationLevel of readiness for participation in sports competitionLevel of available social support to aid in weight loss endeavorsWhich of the following methods uses a percentage of a clients estimated maximal heart rate to calculate target heart rate?Peak VO2Peak Maximal Heart RateHeart Rate ReserveVO2 ReserveIf a client demonstrates and excessive forward lean during the overhead-squat assessment, which of the following muscles should be stretched during the clients warm-up?Hip FlexorAnterior TibialisHamstring ComplexPosterior Tibialis Which of the following would be most useful in determining shoulder complex compensations?Shark Skill TestOverhead Squat AssessmentPushing Assessment (lateral View)L.E.F.T. Test (lateral View)Which of the following assessments measures muscular endurance of the upper body?Push-upPushingPullingBench Press MaxThe Rockport Walk Test is used to determine which of the following?VO2 ReserveEstimated Oxygen ConsumptionMetabolic Equivalent (MET)Hear Rate Reserve (HRR)During a static postural assessment, a personal trainer observes that a client has protracted shoulders and a forward head. Which of the following muscles would he expect to be shortened?Lower trapezius and rhomboidsTeres Minor and Posterior DeltoidSerratus Anterior and InfraspinatusSternocleidomastoid and Pectoralis MajorDuring a pulling assessment, a personal trainer observes that a client’s shoulders elevate. Which of the following muscles is most likely underactive?Lower trapeziusSternocleidomastoidLevator scapulaeScalenesWhile observing a pulling assessment a personal trainer notices a client’s shoulders elevation. Which of the following exercises is appropriate to strengthen the client’s underactive muscles?Standing shoulder shrugSeated shoulder pressBall CobraBall BridgeWhile performing the overhead squat assessment the personal trainer observes a client demonstrating a low back arch movement dysfunction. Which of the following muscles is probably overactive?Latissimus DorsiRectus AbdominisBiceps FemorisGluteus Maximus During a single leg squat assessment, a personal trainer notices the client’s knee drifting inward. Which of the following muscles is probably underactive?Adductor BrevisGluteus MediusBiceps FemorisVastus LateralisA personal trainer is working with a client who regularly wears high heels. The trainer should expect to see overactivitiy or tightness in which of the following tissues?Gastrocnemius, Soleus and Achilles TendonAnterior Tibialis, Exterior Hallucis Longus, Peroneal BrevisHamstring and QuadricepsIliopsoas, Adductors and Gluteals Which of the following static stretches is most appropriate if a client’s feet turn outward during a squat test?Gastrocnemius StretchScalene StretchErector Spinae StretchHamstring StretchWhen performing at an appropriate tempo, which of the following exercises would offer the best improvement of the power of a client’s pectoralis major?Single leg throw and catchMedicine ball rotation chest passFloor Push-upsBall dumbbell chest pressWhich of the following exercises is appropriate modifications for a client who is taking medication of hypertension?The Valsalva maneuverExercise in prone and supine positionsBall combo IIPeripheral heart action resistance exercisesA client has coronary artery disease, is obese and is beginning an exercise program after receiving clearance from the physician. The trainer should:Us the talk test to measure an exercise intensityEmploy plyometric-stabilization trainingUse prediction formulas to estimate the clients max heart rateImplement a 4-2-1 repetition tempoWhich of the following exercises is most appropriate for a client in the hypertrophy phase of the OPT model?Barbell SquatSingle leg roman deadliftSeated stability ball military pressMultiplanar step-up to balanceA client has been training three times per week in the hypertrophy phase for the past 2 week. He has worked with repetition range of 8 – 12 reps, at an intensity of 80% - 85% and rested 20 to 30 seconds in between each exercise. He is no longer improving his strength and has expressed feeling fatigued. Which of the following me=modifications should be made to minimize the effects of overtraining?3 reps 95% intensity and rest 30 seconds between each exercise5 reps 90% intensity and rest 20 seconds in between each exercise8 reps. 75% intensity and rest 60 seconds in between each exercise15 reps. 100% intensity and rest 3 minutes in between each exerciseContracting the quadriceps while performing a hamstring stretch will cause which of the following effects?Reciprocal inhibition of the hamstringsArthrokinetic dysfunction of the hamstringsSynergistic dominance of the quadricepsRelative flexibility of the hamstringsWhich of the following is a balance-stretch exercise?Single leg balance and reach on a Airex padMultiplanar step-up to balanceSingle leg lift and chopSingle leg hop with stabilizationA client reports acute soreness and tightness in her calf muscle after a long run. She describes feeling knots in the muscle. Which of the following flexibility techniques should the client use first?Static stretchingSelf-myofascial releaseActive-isolated stretchingDynamic StretchingWhen performing a single leg squat exercise, a client is unable to keep the knee of the balance leg in line with the toes. Which of the following exercises is appropriate modification?Single leg balance and reachMultiplanar lunge to balanceBox hop with stabilizationSingle leg squat touchdownWhile performing a multiplanar lunge to balance exercise, a client exhibits excessive extension of the lumbar spine. Which of the following instructions can help the client?Tell the client to turn her foot outwardTell the client to reduce her stride lengthTell the client to have the majority of her body weight on her rear leg during the lungeTell the client to support herself mainly with the toes on the front legWhich of the following is a plyometric-power exercise?Power step-upIce skatersTuck jumpButt kickWith respect to integrated flexibility continuum, in which of the following categories is dynamic stretching?Corrective flexibilityRelative flexibilityActive flexibilityFunctional flexibilityDuring sprinting, backside mechanics includes which of the following motions?Ankle plantar flexion, knee extension and hip extensionAnkle dorsi flexion, knee flexion and hip flexionAnkle eversion, knee abduction and hip internal rotationAnkle inversion, knee abduction and hip external rotationWhen performing an active kneeling hips flexor stretch, internally rotating the rear leg will place a greater stretch on which of the following muscles?PsoasTensor fascia lataePectineusAdductor brevisA client runs a mile in 6 minutes and 30 seconds, which of the following systems is the client primarily using to produce energy?OxidativeAnaerobic GlycolysisATP-PCLymphaticA client is performing a standard push-up and the trainer notes a low-back arch. Which of the following muscles are most likely weak or underactive?PsoasErector SpinaeTransverse AbdominisLatissimus DorsiA client is taking prescription beta blockers. Which of the following exercises is safe for him to perform?Knee-upStanding CobraReverse CrunchFloor BridgeDuring the descent of a single leg squat, a client’s knee moves inward. Which of the following muscles should the trainer recognize as requiring static stretching?AdductorsGluteus MaximusGluteus MediusSoleusIn order to effectively target the Piriformis when performing self-myofascial release, the client should slowly foam roll the:Inner thighLateral thighAxillary regionPosterior hipWhen performing the static Latissimus dorsi balls stretch, which of the following is a correct body position?Posterior rotated pelvisAnterior rotated pelvis90 degree internally rotated humerus90 degree horizontally abducted humerus Which of the following pairs is an example of a Phase 2 Strength Endurance Training superset?Barbell squat and single leg touchdownSingle leg squat and stability ball rowSingle leg squat and ball squatSquat jumps and barbell squatsWith respect to the general adaptation syndrome, delayed onset muscle soreness would most likely occur during the following phases?Alarm reactionResistance developmentRemodelingExhaustionWhich of the following rep ranged is optimal for maximal strength adaptations?1 – 56 – 1213 – 2021 or greaterWhich of the following exercises should be avoided when working with the diabetic client?Proprioceptive PlyometricsSeated cable rowChest press machineIncline prone iso-absWhich of the following is a primary adaptation of a high-volume, low intensity resistance training program?Decreased HDL cholesterolIncreased metabolic rateIncreased resting heart rateIncreased rate of sarcopeniaA trainer is working with a client who is developing endurance in her legs using light weights and high reps, which of the following principles of specificity is being used?NeuromuscularContractileMechanicalMetabolicWhich of the following is an example of core-stabilization exercise?Rotation chest passBack extensionReverse crunchTwo-leg floor bridgeA client performs a ball squat curl to press followed by a push-up, a standing cable row a single leg hop and a single leg squat in a circuit fashion. This is an example of which of the following resistance training systems?Vertical loadingSplit routinePeripheral hear actions systemPyramid systemWhich of the following is an example of peripheral heart action system?Performing an exercise with increase in weight for each setPerforming two exercises of a similar joint dynamics in rapid successionPerforming a circuit of exercises, alternating upper body and lower body exercisesPerforming all sets of an exercise before moving on to the next exercise.For the last three months, a personal trainer has been working with a client who has coronary heart disease. Which of the following should the trainer consider when progressing the training program?Avoid resistance trainingIncluding exercises with 4/2/1 tempoIncorporate a circuit training formatAdding supine core exercisesTraining with an intensity range of 30 – 45% of a one-repetition maximum and a repetition tempo of x/x/x/ is associated with which of the following adaptations?EnduranceStabilizationPowerHypertrophyWhich of the following exercises should an intermediate client perform with a repeating tempo?Butt KickSquat jump with stabilizationIce SkaterSingle leg power step-upA client wishes to increase muscular endurance and stabilization. Which of the following acute variables is most appropriate?12 repetitions at 70% of 1RM intensity6 repetitions of 80% of 1RM intensity3 repetitions at 90% of 1RM intensity10 repetitions at 40% of 1RM intensityA personal trainer is working with a client who has hypertension. Which of the following statements from the client indicated a need for further teaching?“I should perform my iso-ab exercise at an incline”“I should make sure my back is flat against the floor during a bridge.”“I should stand and squeeze my shoulder blades together when performing the cobra exercise”“I should keep my back straight during the seated shoulder press”A rest interval of 40 seconds between sets of resistance exercise will allow recovery of about which of the following percentages of ATP and PC?25%50%75%100%A client has been training for a 10K race for 4 months and starts to experience pain in his Achilles tendon. Which of the following responses is the client experiencing?DOMSAlarm ReactionResistance DevelopmentExhaustionA personal trainer suggests that his client increase her heart rate up to 95% of her heart rate maximum. Which of the following energy pathways is predominately being used at this level of intensity?Krebs CycleAerobic GlycolysisPhosphagenOxidativeWhat training adaption is best achieved with a resistance training tempo of 4/2/1?PowerMaximal StrengthHypertrophyStabilizationA personal trainer has a client perform the following exercises in order: ball squat curl to press, ball dumbbell chest press, standing cable row, seated stability ball military press. Step-up to balance and then repeat the sequence?Vertical LoadingPeripheral heart actionDrop SetPyramidWhich of the following is a benefit of circuit training programs?Significantly higher calorie expenditure than walking at fast pace during the same amount of time.Greater levels of post-exercise oxygen consumptionIncrease ability to tap into the fat-burning zoneIncrease muscle sarcopeniaWhich of the following has the highest concentration of calories per gram?ProteinCarbohydratesLipidsAlcoholA personal trainer is advising a client on caloric distribution. Which of the following falls within the acceptable macronutrient distribution range for protein?60%50%40%30%Large doses of beta-carotene intake can cause an increase risk fir which of the following?Hip fractures in womenBirth defects if taken early in pregnancyLung cancer in smokersAlzheimer’s disease in the elderlyWhich of the fatty acids are predominately implicated to raise low-density lipoprotein cholesterol levels?MonounsaturatedPolyunsaturatedOmega-3SaturatedWhich popular diet has a carbohydrate content greater than 60%?KetogenicZone DietSouth Beach DietDean Omish DietWhich of the following is an acceptable macronutrient distribution range for adult carbohydrate intake?16 g/kg/day12 g/kg/day8 g/kg/day4 g/kg/dayExcessive intake of vitamin D can lead to:Bone and joint painCalcification of arteriesOsteopeniaLoss of hairWhich of the following is the maximum carbohydrate percentage recommended for a sports drink?14%12%10%8%Decreased levels of thyroid hormones tend to cause decrease in:Resting metabolic rateDiastolic blood pressureSystolic blood pressureResting heart rateFor clients whose goal is to gain lean body mass, which of the following is a basic nutritional guideline?Ingestion of protein and fat within 120 min of a workout will increase recovery and protein synthesis and maximize gainsProtein should generally make up the highest percentage of macronutrient caloriesEat 4 to 6 meals per day.Consume sports drinks containing up to 8% carbohydrates when exercising for less than 60 minutes.A pregnant client decides to start taking a multivitamin under the supervision of her doctor. Which of the following attributes of her multivitamin could be harmful during the early stages of pregnancy, with the potential of causing birth defects?700 mg of Vitamin A2.4 mg of Vitamin B12400 mg of Folic Acid30 mg of BiotinMetabolic syndrome is a cluster of symptoms characterized by what conditions?Obesity, insulin resistance, hypertension, dyslipidemiaHyperthyroidism, sarcoidosis, sarcopenia, hypotensionOsteoporosis, osteopenia, sciatica, osteomyelitisPlantar fasciitis, Achilles tendonitis, sciatica, biceps tendonitisThe purpose of asking an open-ended question during a client’s initial session is to:Get a clear yes or no answerUnderstands a client’s true motivation and invite discussionIdentify a client’s resting heart rate and max VO2Get an idea of a client’s muscular imbalancesWhich of the following is the best example of a directive question?Is it important to you to reach your goal by this summer?Why do want to lose 20 pounds?What are you trying to achieve?How have your tried to lose weight in the past?An individual exercises regularly, but has not maintained the behavior for 6 months. In which of the following sections of the Stages of Change model is this individual?ContemplationPreparationActionMaintenanceAn individual has a gym membership and visits sporadically, but frequently enough to maintain a well-rounded exercise program. In which of the following sections of the Stages of Change model is this client?ContemplationPreparationActionMaintenance In which of the following scenarios is a trainer encouraging a client to practice self-monitoring?Train a client to recognize negative thoughts and replace with positiveTeach a client to imagine himself performing a squat with confidenceHelp a client come up with a list of songs to motivate themHave a client keep an exercise log on a calendar to help keep him motivatedA client is losing motivation to exercise so his trainer recommends spending 15 min. before the next session thinking about the feelings of accomplishment, sounds and smells experienced during his last session. This is an example of:Self-monitoringImageryDiffusionRemodelingA client is considering starting an exercise program in the next 6 months. Which of the following is the best strategy a personal trainer can use to help her progress into the Preparation section of the Stages of Change model?Provide the client with easy to read materials about the benefits of exerciseCompare the client’s body with a fitness model as motivationInsist the client begin an exercise program for her own good.Describe personal fitness related triumphs to encourage the client to exercise.Which of the following is an example of an open-ended question?Does this exercise hurt?Are you ready to get started today?Why do you want to lose 20 pounds?Are you feeling okay?A new client tells the personal trainer that although he exercises occasionally, he is now ready to try a different approach to become a regular exerciser. This is an example of which section of the Stages of Change model?PrecontemplationActionPreparationMaintenanceA personal trainer provides the client with step by step instructions on how to perform a ball squat to shoulder press and later asks the client if she was able to perform the exercise, this is an example of what type of support?InstrumentalEmotionalInformationalCompanionshipWhich of the following exemplifies professional service and client care according to the code of Professional Conduct?Instructing a client to take weight loss supplementsReferring a client with hypertension to a cardiologistDesigning meal plans for a client with diabetesProviding a client with rehabilitation exercises after knee surgeryA 70 year old client goes to see a personal trainer to regain cardiovascular fitness after a recent heart attack. A trainer has not received clearance from the client’s doctor prior to the first training session but the client has already completed 10 training sessions with a different trainer. What is the appropriate course of action for the trainer to take?Obtain permission from the personal trainer manager to continueMonitor the client’s blood pressure before and after each workoutPostpone training sessions until written clearance ie received from the doctorHave the client sign an additional liability waiverWhich of the following is outside the personal trainer’s scope pf practice, according to the Code of Professional Conduct?Independently design training program to correct muscle imbalancesProvide flexibility training programs to assist client’s with medical clearance in adapting to past surgeries that limit their physical movementInquire about past and current medications the client has been administered by a healthcare professionalProvide nutritional counseling for a client who exhibits signs of an eating disorderWhich of the following actions falls within a personal trainer’s scope of practice regarding a client’s nutrition?Provide individual nutritional assessmentWrite individual meal plansRecommend nutritional therapyDiscuss food preparation methodsWhich of the following actions falls outside the personal trainer’s scope of practice?Develop an exercise program for an obese client with hypertension and medical clearance to exercisePerform various movement and postural assessments on a client to determine potential muscle imbalancesEducate clients regarding nutrients contained in foods and supplementsCounsel a client with anorexia about the health benefits of a well-balanced dietWhich of the following requirements is necessary for a personal trainer to recertify his NASM-CPT certification? Submit an online CPR and first aid certificationAcquire 20 hours of hands on work experienceEarn 2 continuing education unitsComplete a 10 hour internship or apprenticeshipWhich of the following falls within a personal trainer’s scope of practice regarding nutrition?Provide the client with a detailed individualized nutritional assessmentWrite individualized meal plans for a clientRecommend nutritional therapy for a client with arthritisDiscuss the relationship between chronic diseases and specific nutrient deficiencies100. According to the continuing educational requirements, which of the following is true?a. Accumulate 2 units of approved continuing education per yearb. Accumulate 2 units of approved continuing education every 2 yearsc. Accumulate 3 units of approved continuing education each yeard. Accumulate 3 units of approved continuing education every 2 years ................
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