A client is working to improve their performance when running uphill during their cross country events. The program provided by the personal trainer includes, in order, the following series of exercises to enhance strength and power:

• Power clean
• Front squat
• RDL
• Pull-up
• Chest press
• Medicine ball ab crunch

When is it most appropriate to perform the exercise in the video?

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after the power clean

after the pull-ups

after the chest press

A client has shoulder impingement syndrome. Which of the following would be the most appropriate substitute for the shown exercise?

overhead squat

deadlift

leg press

A client has been following a regular resistance training program for 12 months. The program includes the performance of the exercise shown in the video. What is the client's resistance training status?

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beginner

intermediate

advanced

A new client with a history of low back pain has been cleared for exercise by his physician. In addition to the exercise shown, which of the following other exercises should be included in his exercise program?

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partial curl-up

leg (knee) extension

leg (knee) curl

A client is unable to maintain the bar in the position pictured. Which of the following recommendations would be most appropriate?

 

increase flexibility of the internal rotators

increase strength of the biceps

increase flexibility of the shoulder flexors

The personal trainer is designing a compound set for the client's session. After performing the exercise pictured, which of the following would be the most appropriate to pair with this exercise?

seated row

shoulder press

dumbbell lunge

A personal trainer designs a program for a client using the push-pull program design method. Which of the following exercises should follow the exercise shown?

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barbell shoulder press

dumbbell bent-over row

supine triceps extension

A client experiences back pain while performing the exercise shown. Which of the following exercises would be more appropriate for training the same muscles?

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barbell push jerk

machine chest press

one-arm dumbbell row

During the initial interview a client states that she enjoys riding her bike for exercise. The personal trainer and client agree that biking will be included in the exercise program as long as the client attends all her scheduled workouts each week. The personal trainer replaces biking with running after the client misses one of her scheduled sessions. Which of the following was used to motivate the client?

positive reinforcement

negative reinforcement

negative punishment

A client exercises three times per week for 30 min at 70-85% of HRmax. Which of the following is most likely to increase after six months?

ventricular wall thickness

hemoglobin levels

maximal heart rate

An untrained client has an estimated 1RM of 250 lb (113.5 kg) on the leg press exercise. Which of the following is the most appropriate to use when beginning an exercise program for hypertrophy?

	Load	Repetitions
A.	160 lb (72.5 kg)	10
B.	200 lb (91 kg)	6
C.	225 lb (102.5 kg)	3

A

B

C

A client recovering from a patellofemoral injury is referred to a personal trainer by a physical therapist. The client is instructed to limit knee flexion to 60 degrees. Which of the following exercises would be the most appropriate to include in the client's program?

quarter squat

leg (knee) curl

forward step lunge

A 5-ft, 6-in. (168-cm), 188-lb (85.5-kg), 44-year-old client wants to begin a formal exercise program. He has no history of disease. Results of a fitness evaluation are as follows:

Partial curl-up test	25
Body fat	32%
1.5 mile (2.4-km) run time	12:45 (min:sec)
Estimated 1RM bench press	205 lb (93 kg)

Which of the following needs improvement?

muscular strength

body composition

aerobic endurance

A high-intensity resistance training program using 3-minute rest periods between sets and exercises is designed primarily to improve which of the following?

strength

hypertrophy

endurance

A client has been participating in a resistance training program for the past 3 months and has a goal to perform 10 repetitions with each of her exercises. The final set of the previous three sessions are listed below:

	Session 1	Session 2	Session 3
Exercise	(load x reps)	(load x reps)	(load x reps)
Bench press	65 lb (29.5 kg) x 10	65 lb (29.5 kg) x 12	65 lb (29.5 kg) x 12
Lat pulldown	45 lb (20.5 kg) x 9	45 lb (20.5 kg) x 11	45 lb (20.5 kg) x 10
Shoulder press	20 lb (9 kg) x 11	20 lb (9 kg) x 12	20 lb (9 kg) x 11

Which of the following loads should she use during her next exercise session?

	Bench press	Lat pulldown	Shoulder press
A.	75 lb (34 kg)	50 lb (22.5 kg)	25 lb (11.5 kg)
B.	70 lb (32 kg)	45 lb (20.5 kg)	20 lb (9 kg)
C.	65 lb (29.5 kg)	45 lb (20.5 kg)	25 lb (11.5 kg)

A

B

C

An 82-year-old female client feels nervous when walking down stairs. She would like to improve her balance. While she occasionally walks with a friend, she is otherwise sedentary. What exercise would be the most appropriate to begin with?

toe stand

tandem stance

single-leg stance

Which of the following exercises is the most appropriate to include for a client beginning a plyometric program for the first time?

double-leg hop

squat jump

lateral bounding

Which of the following exercises would have the greatest impact on bone mineral density?

bent-over row

back extension

front squat

A female client wants to prepare for her first 10-km race. Which of the following systems will be affected most during the initial stage of aerobic training?

muscular

cardiorespiratory

skeletal

A 40-year-old male has controlled Type I diabetes and has been training for the past 5 years. Prior to an exercise session, this client reports a blood glucose level of 275 mg/dL without ketones. What course of action should the personal trainer take?

allow the client to exercise at a low to moderate intensity with caution

allow the client to exercise at a vigorous intensity as blood glucose levels will drop

cancel the exercise session and refer to the physician

A 33-year-old, 5-ft, 1-in. (155-cm) female client has been working with a personal trainer for six months. The personal trainer measured the client's 10RM in the machine chest press to be 70 lb (32 kg). Which of the following loads will be the most appropriate for 12 repetitions?

45 lb (20.5 kg)

55 lb (25 kg)

65 lb (29.5 kg)

A 30-year-old female client learns she is six weeks pregnant. She has been running and resistance training consistently for three years. She hires a personal trainer to design workouts for her during her pregnancy. The following exercises were performed by the client prior to her pregnancy:

• Back squat
• Incline bench press
• Lat pulldown
• Shoulder press
• Biceps curl
• Triceps extension

What modification should be made to the client's program at the beginning of her second trimester?

no changes should be made to the clients program

delete the lower body exercise from her program

incorporate dumbbells instead of barbells for free weight exercises

Which of the following is a measure of the pressure exerted against the arterial walls during ventricular contraction?

systole

arterial

diastole

A personal trainer offers free sessions to a client who achieves her goals within a predetermined time period. Which of the following best describes this motivational technique?

achievement motivation

positive reinforcement

negative punishment

Which of the following determines the predominant energy system used during exercise?

exercise duration, exercise mode

exercise intensity, exercise duration

energy stores, exercise frequency

Which of the following is an open kinetic chain exercise?

leg (knee) curl

stationary lunge

seated calf raise

After the first four weeks of a resistance training program, a previously sedentary client experiences a 15 lb (7 kg) increase in her 1RM bench press and a 25 lb (11.5 kg) increase in her 1RM leg press. Which of the following is primarily responsible?

increase in muscle fiber size

increased creatine phosphate stores

increased motor unit recruitment

Which of the following protocols is most appropriate for strength training a 73-year-old experienced in resistance training client?

1 set of 4-6 reps at 85%

2 sets of 8-12 reps at 70%

3 sets of 15-20 reps at 50%

A personal trainer designed an upper and lower body resistance training program. Which of the following is the most appropriate programming?

upper body Wednesday & Friday, lower body Saturday & Sunday

upper body Tuesday & Wednesday, lower body Friday and Sunday

upper body Saturday & Wednesday, lower body Sunday & Thursday

Which of the following decreases with resistance training and increases with aerobic training?

glycogen stores

mitochondrial density

maximal force production

When using a 1-10 RPE scale, which of the following is considered a "hard" exercise intensity?

5

7

9

A client has chronic low back pain due to an anterior pelvic tilt. Exercises should be incorporated to improve flexibility in which of the following muscle groups that act at the hip? 

flexors

extensors

abductors

A client was diagnosed with severe knee osteoarthritis, but does not want surgery. She would like to participate in an exercise program that focuses on losing body fat. Which of the following exercises would be contraindicated for this client?

water aerobics

light jogging

recumbent bicycle

Which of the following is a common physiological change that occurs during the second and third trimester of pregnancy?

lowered body temperature during exercise

decreased respiration rate at rest

increased blood volume

A personal trainer is working with an 85-year-old female client. She demonstrates a shorter than average step length and is frequently unsteady while walking. Which of the following adaptations should the trainer focus on?

aerobic endurance and muscular strength

muscular endurance and balance

muscular strength and balance

A client complains of chronic hamstring strains when running the bases during softball. She is currently pain free, but would like to be prepared for the start of the upcoming summer season. Which of the following exercises will benefit this client most?

prone leg (knee) curl

leg press

multi-directional lunges

A 44-year-old male client weighs 220 lb (100 kg) and exercises 7 days a week. His approximate basal metabolic rate is 2200 calories per day and he expends an additional estimated 500 calories during each workout. A food record reveals an average daily intake of the following:

Protein 100 g
Carbohydrate 450 g
Fat 40 g

Which of the following recommendations will have the greatest effect on inhibiting overtraining?

lower workout intensity

increase protein intake

decrease workout frequency

A client consults with a personal trainer about purchasing equipment in order to train at home. The client is working towards competing in fitness competitions and needs to work on hypertrophy. Which of the following equipment selections would be the most appropriate recommendation?

TRX, medicine balls (6-15 lbs), and therabands

dumbbells (5 to 60 lbs [2.3 to 27.5 kg] in 5-lb [2.3 kg] increments and an adjustable utility bench

multi-station weight machine

A personal trainer is designing a program for a client with 9 months of weight training. The client's 1RM back squat is 150 lbs (68 kg).

Which of the following protocols is most appropriate for hypertrophy training?

3 sets of 15-20 reps at 120 lbs (54.5 kg)

4 sets of 5-7 reps at 145 lbs (66 kg)

3 sets of 8-12 reps at 125 lbs (57 kg)

A personal trainer eliminates the last sprint interval of an exercise session because the client gave full effort on the first five. Which of the following techniques was used?

intrinsic motivation

positive punishment

negative reinforcement

 A decrease in which of the following will reduce the risk of developing metabolic syndrome?

insulin sensitivity

body fat

HDL levels

A high school wrestler spends the summer preparing for the season. Which of the following is most effective for increasing muscular hypertrophy?

4RM with 5 minutes of rest between sets

8RM with 1 minute of rest between sets

20RM with 30 seconds of rest between sets

An acute bout of resistance training will result in a decreased concentration of which of the following?

blood lactate

growth hormone

muscle glycogen

Which of the following symptoms is a contraindication for a pregnant client during an exercise session?

calf swelling

increased breathing

muscle fatigue

Which of the following is classified as a high-intensity plyometric drill?

depth jump

jump to box

front barrier hop

A trainer is working with a client to improve their sprint technique. She observes that the client takes short, choppy steps while running. Which of the following exercise would be most appropriate to include in the program?

resisted sprinting

downhill running

sprint-assisted

A 30-year-old hires a personal trainer after learning that she is six weeks pregnant. She has been running and resistance training on a consistent basis for the last three years. During the initial interview, the client indicates that she rides her bike to and from work each day as part of her exercise program. Which of the following is the best recommendation for the client during pregnancy?

discontinue all non-weight bearing aerobic exercise after the first trimester

substitute outdoor biking with a stationary cycle ergometer in the third trimester

no change in activity is necessary throughout the client’s pregnancy

Which of the following is an example of an appropriate process goal for a 30-year old pregnant client?

“I will learn how to perform a new exercise correctly.”

“I want to become the most fit woman in my circle of pregnant friends.”

“I will work out four times a week for the next six months.”

Which of the following describes all motor units?

contain the same type of muscle fibers

contain the same size of motor neurons

contain about the same number of muscle fibers

A muscle's ability to sustain maximal force production without undue fatigue is primarily dependent on which of the following factors?

ability to replenish adenosine triphosphate

amount of actomyosin binding

ratio of type IIa to type IIc muscle fibers in a motor unit

Which of the following aspects of an exercise session primarily determines which (and to what extent) energy system will be used to produce ATP?

intensity

frequency

duration

Which of the following energy stores can produce ATP at the greatest rate?

phosphagen

glucose

amino acids

Which of the following physiological adaptations occur in response to a resistance training program?

enhanced motor unit synchronization

enhanced mitochondrial density

increased number of type II fibers

Which of the following types of training elicits the greatest increase in the size and number of mitochondria in a skeletal muscle fiber?

Olympic lifting

Fartlek running

plyometric training

Which of the following is a location where changes to connective tissue are likely to occur in response to training?

inside the bone matrix

cartilage

between groups of muscle fibers

Which of the following physiological adaptations occur in response to an aerobic endurance training program?

increased size of the type II muscle fiber

enhanced ventricular hypertrophy

increased ATPase concentration

Which of the following is the method of measuring aerobic exercise intensity based on increments of resting oxygen uptake?

mechanical equivalent

metabolic efficiency

metabolic equivalent

A 30-year-old male client with a resting heart rate of 66 beats per minute is prescribed an exercise intensity of 75% of his functional capacity. What is this person's approximate exercise MET level if his VO2 max is 47 ml/kg/min?

50

35

10

Using the Karvonen formula, what is the target heart rate of a 50-year-old female client (with a resting heart rate of 70 beats per minute) who is prescribed an exercise training intensity of 60%?

160 beats per minute

132 beats per minute

130 beats per minute

A 35-year-old female client with a resting heart rate of 65 beats per minute and a predicted VO2 max of 40 ml/kg/min has stated that she would like to participate in a 10-K (6.2-mile) run. She has been regularly walking and jogging for the past 2 months. Based upon her program goals and existing cardiorespiratory fitness, which of the following is the best recommendation for this client?

stationary biking, 2-3 days per week at 175 bpm for 30-40 minutes

treadmill running, 3-4 days per week at 150 bpm for 20-30 minutes

stationary biking, 4-5 days per week at 120 bpm for 20-30 minutes

Which of the following pairs of exercises is an example of a superset?

leg (knee) extension, leg (knee) curl

seated row, one arm dumbbell row

incline bench press, pec deck

What is the maximum number of repetitions expected in the back squat using 87% of 1RM? 

3

5

7

Which of the following is a short-term behavioral goal?

increase lean body mass by 2 pounds (1 kg) per month

decrease abdominal girth by 4 inches (10 cm)

increase number of weight training sessions to three per week

Which of the following guidelines are appropriate for a personal trainer to follow when training a pregnant client?

monitor exercise intensity via maternal heart rate

discontinue exercises lying on the back (supine) after the 1st trimester

recommend an additional 300 grams of food per day to offset low fetal birth weigh

When developing a resistance training program for a group of prepubescent children, the personal trainer should observe which of the following guidelines?

select multi- and single-joint exercises for the program

have the children perform the same exercises each training session

pair the younger children with the older children for exercises that require spotting