overhead shoulder press
Which of the following upper body resistance exercises would be inappropriate for a client who fails both the shoulder flexion and shoulder abduction flexibility screens?
recovery period
__ refers to the amount of time between training bouts and is important to program appropriately so that adaptation responses are possible.
push-ups off a bench
Which exercise would be the best choice for increasing a 48-year old female's upper body strength while placing a demand on her spinal stabilizers?
rotator cuff, trunk flexors, hip flexors
You have a client with the following fitness parameters: 29 year old female, 136 lbs, RHR 72 bpm, VO2 max=45 ml/kg/min, Body Fat 30%, Cholesterol: 178 mg/dl, Failed shoulder rotation flexibility screen, Failed spinal extension R.O.M. screen, and Failed hip extension R.O.M. screen. Based on the available information, what muscles would you emphasize as part of her flexibility program?
leg press 70% IRM for 12 repetitions
You have a client with the following fitness parameters: 49 year old female, 180 lbs, RHR 82 bpm, VO2 max=28 ml/kg/min, Body Fat 38%, Cholesterol: 189 mg/dl, Failed Knee Flexion screen, and Failed hip extension screen. She had been cleared for exercise, but the medical clearance form says to avoid dramatic elevation in blood pressure. Which of the following would be a poor choice for leg training?
intensity
One of the primary contributors to exercise-induced adaptations is the __ of the exercise, often expressed as a percentage of maximum.
dynamic flexibility
Which of the following flexibility techniques can be effectively used as a warm-up for physical activity?
60-80%
__ is the recommended intensity range for aerobic improvements in healthy individuals when prescribing exercise using the heart reserve (Karvonen formula) or VO2 max formulas.
integrated, multiple joint and multiple planar exercises that are velocity specific
To improve a client's functional movement capabilities, __ should be emphasized in the resistance training program.
proprioception and skill aquisition
The beginning phase of a resistance training exercise program should emphasize __.
the drop set technique
__ is a high intensity training method designed to increase the number of motor units recruited within targeted muscle groups by performing the same exercise with a lower amount of weight immediately after completing the first set.
aerobic training
You have a client with the following fitness parameters: 42 year old female, 136 lbs, RHR 82 bpm, VO2 max=33 ml/kg/min, Body Fat 29%, Cholesterol: 238 mg/dl, Failed trunk flexion flexibility screen. Based on these factors what exercise method would be the best choice?
circuit weight training
Which of the following training methods has the greatest caloric yield in a 30-minute training session when performed at an RPE of 12-14.
44538
The optimal number of repetitions for hypertrophy training would be between __.
at least 3-10 minutes to increase aerobic metabolism in the muscle trained
A warm-up should last __ prior to intense exercise.
the highest attainable training intensities
Aerobic training programs for weight loss should emphasize __.
10-15 repetitions with short rest periods
Training for muscle tone is most effectively attained using __.
specificity
__ is the training principle that identifies the outcome as defined by the appropriate stress demand applied to the physiological system.
target heart rate range, due to a reduction of resting heart rate
Following one month of participation in an aerobic training program, which of the following would have to be readjusted for a previously untrained client?
negative set
The __ system of training is based on the premise that an individual has greater strength capabilities during the eccentric phase of a contraction compared with the concentric phase.
the activity does not burn enough calories
Why would a traditional strength training program using three sets of 10 repetitions NOT be effective for a female personal training client exercising twice a week for weight loss and muscle tone?
back squats and medicine ball jump squats
Which of the following would be the best superset for a high school football player's power training phase?
reduce caloric intake by 200 per day, increase caloric output by 300 per day
As part of an exercise and dietary strategy to achieve weight loss, which of the following examples would be the minimum requirement to meet a goal of one (1) pound of fat loss per week assuming the client consumes a neutral caloric balance?
improve aerobic capacity and improve flexibility
You have a client with the following fitness parameters: 44 year old male, 171 lbs, RHR 83 bpm, VO2 max=27.2 ml/kg/min, Leg Press 180 lbs, Body Fat 18%, Push-up test:18, Failed Apley back scratch test, and Failed hip flexion flexibility screen. Based on the available information, what should be the primary goal of his exercise prescription?
circuit training system
Which of the following resistance training systems is the best choice for an individual looking for weight loss and improvement in total body strength?
30-60 seconds
What is the ideal rest period when training to increase the size of a muscle (hypertrophy training)?
caloric expenditure
When designing a personal training program for a previously sedentary client with a goal of weight loss, the training program should focus on __.
from a closed-chain, prime mover emphasis to less stable, complex environments involving exercises aimed at total muscle involvement and faster movement speeds.
You have a client with resistance training goals that are performance-based for tennis. Which of the following describes the most logical progression of her program?
supersets
When attempting to have an experienced client perform higher volume of work to increase muscle mass and tone in a one-hour training session, which of these common weight training program systems would be the best choice?
60-80%
You have a 44-year old male client with a resting heart rate of 68 bpm. If using the Heart Rate Reserve Method (Karvonen formula), what would be his optional training intensity range for aerobic exercise aimed at cardiorespiratory improvements?
decreased body fat percentage
You have a client with the following fitness parameters: 38 years old, 211 lbs, RHR 65 bpm, RBP 129/85, VO2 max=45.2 ml/kg/min, Body Fat 25%, Cholesterol: 180 mg/dl, Weak abdominals, Failed Thomas test, and Failed trunk flexion screen.
concentric hip extension
Which of the following most likely contributes to angular momentum in the dumbbell side raise and biceps curls, thereby reducing the force required of the prime mover?
dynamic stretching
Which type of training uses controlled movements through a full range of motion to improve flexibility?
all the above: foam rollers, closed-chain exercises, physioballs
__ can be used to make resistance training more performance-based.
from exercises using more musculature to less musculature
The order of resistance training exercises in a single bout should be __.
alternating toe touch march
__ is an example of a dynamic flexibility exercise for a client.
2-5%
When applying the principle of progression in an exercise program, it is appropriate to increase the intensity by no more than __ per week.
integrated movement patterns that enhance joint stability through enhanced proprioception and improved energy transfer through the kinetic chain
A functional warm-up consists of __.
squat, romainian deadlift, seated leg extension, seated calf raise
From the list below, choose the option that is most logically organized into an appropriate resistance training program for the lower body, assuming the intensity expressed as a percentage of RM is constant.
box jumps, power cleans, medicine ball chest pass
Which of the following group of exercises would be the best choice for a person wanting to increase his or her power?
progressive overload
All exercise programs should include __, which refers to a training stimulus that accounts for continuous adaptations.
improved neuromuscular efficiency
A novice client will make dramatic strength gains during the first month of training mainly because of __.
adding resistance training to the exercise routine
__ is a recommendation for lean weight gain.
muscle fiber recruitment
Supersets can be used to effectively train for muscle hypertrophy due to the effect the intensity has on __.