Exercise Science and Fitness Training: A Comprehensive Guide, Exams of Nursing

Download Exercise Science and Fitness Training: A Comprehensive Guide and more Exams Nursing in PDF only on Docsity! ISSA FINAL EXAM 2024 EXAM QUESTIONS AND ANSWERS ALREADY GRADED A+ What is the prime mover at the hip during a hip hinge? - answer-Erector spinae What term represents the six anatomical locations of predictable movement patterns where movement dysfunctions can be detected? - answer-Kinetic chain checkpoints When considering exercise order, what should be a priority before completing accessory exercises? - answer-Compound exercises Which energy pathway is dominant when the body is at rest or during low-intensity, long-duration activity? - answer-Anaerobic glycolysis What is the central nervous system (CNS) responsible for? - answer-Receiving sensory input and organizing, analyzing, and processing neural information What intensity (percent of 1RM) is most closely associated with the training adaptation of muscle hypertrophy? - answer-Less than 67 percent of 1RM When using email marketing, what is the ideal weekly email frequency for marketing and communicating with clients? - answer-Two to three per week What is the condition of low blood pressure measuring 90/60 mm Hg or less? - answer-Hypotension What is a split routine as it relates to resistance training? - answer-The division of training sessions by body part or body region What postural and movement deviation occurs when the knees excessively bow inward toward the midline? - answer-Knee valgus What is the purpose of a business plan? - answer-o outline how a business will be operated What term is described as the volume of blood the left ventricle pushes out in a single heartbeat? - answer-Stroke volume Which of the following best describes the muscular endurance component of fitness? - answer-The ability of a muscle or group of muscles to continuously exert force against resistance over time Which of the following is a risk factor for developing hypertension? - answer-Having diabetes Which type of muscle is the most common in the human body? - answer-Skeletal muscle Lactic acid has been found to have many functions in the body, including which of the following? - answer-It can promote the metabolism of glucose and glycogen over fats for faster energy production For a skinfold body composition assessment, what sites are used for the three-site body density method for females? - answer-Triceps, suprailiac, thigh What resistance training style is a combination of partial repetitions and isometric holds? - answer- Functional isometrics What additional health and fitness assessment is strongly recommended for a client with type 2 diabetes? - answer-Exercise stress test Which body composition measuring system uses the volume of a controlled chamber compared to body volume to determine bodyfat percentage? - answer-Body mass index (BMI) What type of email communication reaches out to former clients and older prospects and encourages a reply? - answer-Reengagement email What type of fitness training can affect the hormone erythropoietin (EPO)? - answer-Altitude training Which regions of the body are highly susceptible to sprains? - answer-Ankle What is an exercise regression? - answer-Modifications to acute training variables that decrease the challenge of a movement pattern What should a client with an arthritic condition avoid doing before an exercise session? - answer-Taking pain medications Which of the following is considered an incomplete protein? - answer-peas What type of resistance training equipment has a fixed range of motion? - answer-Weight machines Which type of neuron sends information from the central nervous system to the muscles to generate movement? - answer-Efferent neuron Which of the following is a category covered in a standard code of ethics? - answer-Confidentiality What hormone can the ergogenic aid caffeine help to stimulate? - answer-Epinephrine What type of motivation is driven by a reward, prize, or recognition? - answer-Extrinsic motivation Which of the following measures can be used to determine the intensity of cardiorespiratory exercise? - answer-Talk test How soon after stopping a training program can muscle atrophy occur? - answer-4 weeks Which of the following is a benefit of small group training? - answer-Decreases client adherence to an exercise program The adaptation of muscular endurance generally requires how much rest between sets of exercise? - answer-30 to 60 seconds Which of the following emergency situations requires a fitness professional to call 911 immediately? - answer-heavy bleeding The Stages of Change are known as what psychological model? - answer-The Transtheoretical Model (TTM) Which category of nutrients is required in large quantities in the diet to support function and energy production? - answer-Macronutrients On an incident report, which of the following information should be collected? - answer-Site of the incident In the OARS model for behavior change, recapping the plan of action is part of which technique? - answer-Open-ended questions Which acute training variable accounts for the total time a muscle is engaged during a set of exercise? - answer-Tempo Which type of muscle is the primary muscle tissue found in human organs? - answer-Smooth muscle According to the CDC, what is the definition of sanitizing? - answer-Cleaning and killing germs on surfaces to bring the microbe level to an acceptable range The PACER test is a fitness assessment used for what special population? - answer-Pregnant women Which spinal deviation is characterized by an excessive inward curvature of the lumbar spine and anterior pelvic tilt? - answer-Lordosis Which relatively common chronic health condition is characterized by bronchial spasms that make it difficult to breathe effectively? - answer-Asthma What type of client assessment is the squat or overhead squat assessment? - answer-Dynamic movement assessment Muscle cells contain which cellular fluid that is NOT a part of other human cells? - answer-Sarcoplasm . What type of exercise is ideal for a client who is new to strength training and learning new movement patterns? - answer-Bodyweight exercises What type of assessments are based on repeatable, measurable data? - answer-Objective assessments What percentage of maximum heart rate is represented in Zone 3 cardiorespiratory intensity? - answer- 71 to 80 percent of maximum heart rate Flexibility, mobility, balance, and core training are all included in which category of training? - answer- Strength training Which element of fitness requires sensory input from the eyes, ears, and proprioceptors? - answer- Balance training Under the scope of practice for a Certified Personal Trainer, which of the following situations can a fitness professional help a client with? - answer-Exercise programming How many sets and repetitions are performed during German volume training? - answer-10 sets of 10 repetitions The principle of progressive overload states that the body must encounter what type of stress to drive adaptation? - answer-Stress that is greater than what is normally encountered What training intensity is required during the working rounds in high-intensity interval training (HIIT)? - answer-85 percent or more of V02 max What are the primary joints involved in a squat movement pattern? - answer-Hip, knee, ankle What are the building blocks of protein? - answer-amino acids What muscle fiber arrangement can be seen in the pectoralis major muscle? - answer-Convergent muscle . What is the definition of muscular endurance? - answer-The amount of force exerted by a muscle or group of muscles in a given amount of time What type of training periodization progresses from low intensity to high intensity across a macrocycle? - answer-Linear periodization Which of the following training repetitions and tempos would have the greatest time under tension (TUT)? - answer-3 repetitions at 10:0:10:0 What type of supplement can improve exercise performance and capacity? - answer-Herbal supplement What type of goal is focused on the end result? - answer-outcome goal Which kinetic chain checkpoint should be observed carefully because it controls the movement of the lower extremities? - answer-the hip Which of the following is included in the axial skeleton? - answer-skull How many sets and repetitions are performed during German volume training? - answer-10 sets of 10 repetitions When a trainer is walking the gym floor, what should they be proactively doing or looking for? - answer- Trip hazards and dirty or broken equipment Which macronutrient is the primary source of energy for the body in most cases? - answer- Carbohydrate In which anatomical plane does the internal and external rotation of the shoulder occur? - answer- Transverse plane Which endocrine hormone promotes the uptake of glucose from the blood by target tissues? - answer- insulin In the ATP/CP energy pathway, what molecule lends a phosphate group to ADP to regenerate ATP for future energy needs? - answer-Creatine phosphate (CP) What is the definition of quickness as it relates to the element of reactive training? - answer-The ability to react and change body position with maximum rate of force production For the average adult, what percentage of the diet should be carbohydrates? - answer-45 to 65 percent of daily calories In email marketing, what is a relationship email? - answer-An email used to engage with clients and prospects and build rapport What range on the glycemic index (GI) corresponds to a high glycemic impact food? - answer-70 and above . What type of supplement can elevate heart rate, body temperature, and blood pressure? - answer- Stimulant What is the name of the heart valves located between the atria and ventricles that keep blood moving in only one direction? - answer-Mitral valves Type, frequency, time, and rest are examples of what aspect of fitness? - answer-Acute training variables What is the term for blood circulation within the heart and lungs? - answer-Pulmonary circulation What is the Karvonen formula used to calculate? - answer-Target heart rate Which of the following is the first step in a balance training progression? - answer-Balance pad: two legs The process of glycolysis is the breakdown of what molecule in the body? - answer-Glucose A movement that keeps the distal end of the body segment fixed in one location describes what type of kinetic chain movement? - answer-Closed kinetic chain movement What type of resistance training scheme requires the completion of two exercises back-to-back followed by a short rest? - answer-Supersets During pulmonary circulation, which heart valve does blood pass through first? - answer-Tricuspid valve Which flexibility technique may be assisted by or utilizes a stretching tool like a towel or stretching strap? - answer-Pre-contraction stretching What type of strength is defined as the ability to sustain a submaximal activity for a longer duration of time? - answer-Endurance strength What sales technique encourages a client to purchase additional services, products, or add-ons at the point of sale? - answer-upselling What type of resistance exercises engage multiple joints and many muscle groups throughout the range of motion? - answer-Compound exercises Which of the following exercises offer the most dynamic balance challenge for a client? - answer-Step up to balance on a BOSU . According to the Dietary Guidelines for Americans, which of the following should be limited in the diet to promote optimal health? - answer-added sugar Which type of bone protects internal organs and provides a large surface area for muscles to attach? - answer-flat bone Which amino acid is the most abundant in the body? - answer-Glutamine What term is described as the greatest volume of air that can be expelled from the lungs after taking the deepest breath possible? - answer-Vital capacity Which energy pathway produces the greatest amount of ATP? - answer-Oxidative energy pathway Which estimated maximum heart rate formula is used for clients with high blood pressure? - answer-162 - (0.7 x age) . Which spinal deviation is characterized by the sideways curvature of the spine? - answer-Scoliosis Which branch of the nervous system is responsible for "fight-or-flight"? - answer-Sympathetic nervous system Which of the following is an effect of short-term cortisol elevation in the body? - answer-Increases blood pressure What type of reactive exercises involve the repeated maximum stretching and contracting of muscles in the shortest amount of time? - answer-Plyometric training What type of nonverbal communication involves gestures and body movements? - answer-Body language Which condition related to diabetes is described as elevated blood glucose, but not within the range for a diabetes diagnosis? - answer-Type 2 diabetes What type of diabetes only affects pregnant women? - answer-Gestational diabetes What does the "S" in SMART goals stand for? - answer-specific What is the primary goal of Motivational Interviewing? - answer-To help someone understand the triggers that lead to unhealthy and undesirable behavior Which client form allows clients to understand and accept any and all risks associated with beginning an exercise program? - answer-Liability waiver As it relates to the GAS Principle, what is the post-training period when the trained function has a higher performance capacity than prior to the training period? - answer-Supercompensation Which type of lipoprotein is known as the 'bad' lipoprotein? - answer-Low-density lipoprotein (LDL) Which body composition measurement utilizes calipers? - answer-Skinfold measurements What is considered a normal body mass index (BMI)? - answer-18.5 to 24.9 . Which of the following is a common site to measure the pulse in humans? - answer-Radial artery Which classification of neurons communicates tactile, auditory, and visual information? - answer- Sensory neurons What stage of change is someone in if they are sustaining a new, healthy behavior for more than six months? - answer-Maintenance During resistance training, what is the recommended repetition range for the training goal of hypertrophy? - answer-6 to 12 repetitions Which style of personal training pairs two clients together during a workout? - answer-Buddy training What is the average bodyfat percentage for females? - answer-25 to 31 percent What term is described as the volume of blood the left ventricle pushes out in a single heartbeat? - answer-Stroke volume What is the definition of hypertrophy? - answer-an increase in muscle fiber size Which of the following is a symptom of a heart attack? - answer-Shortness of breath Which organ is the largest lymphatic organ in the body? - answer-The spleen Which advanced training technique is described as completing one set of an exercise until failure before immediately lowering the weight and continuing the set until failure again? - answer-Drop sets Which type of blood cells make up approximately 40 percent of blood volume? - answer-Red blood cells Which heart structure is known as the pacemaker of the heart and initiates contraction of the right atrium? - answer-Sinoatrial (SA) node According to the size principle of motor recruitment, in what order will muscle fibers be recruited during activity? - answer-Smallest and slowest firing rate to largest and fastest firing rate Which molecule is the "energy currency" of the cell? - answer-Adenosine triphosphate (ATP) Which psychological need in the Self-Determination Theory (SDT) is described as the basic need to feel effective and capable in one's actions? - answer-Autonomy What is the primary muscle involved in pulmonary ventilation? - answer-Diaphragm