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1

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?

Watch Video



2

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




3

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?

Watch Video



4

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?

Watch Video



5

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

 




6

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?

Front Squat




7

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?

Watch Video



8

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

Watch the Video



9

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?




10

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?




11

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



12

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?




13

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?




14

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




15

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)



16

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?




17

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




18

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




19

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?




20

A 40-year-old male has controlled Type I diabetes and has been cleared to exercise by his physician. Prior to an exercise session, this client has a blood glucose of 265 mg/dL. What course of action should the personal trainer take?




21

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?




22

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?




23

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




24

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?




25

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




26

Which of the following is an open kinetic chain exercise?




27

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?




28

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




29

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




30

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




31

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




32

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? 




33

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?




34

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




35

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?




36

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?




37

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?




38

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?




39

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?




40

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?




41

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




42

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




43

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




44

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




45

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




46

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?




47

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?




48

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




49

Which of the following describes all motor units?




50

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




51

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




52

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




53

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




54

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




55

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




56

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




57

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




58

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?




59

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%?




60

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?




61

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




62

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




63

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




64

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




65

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




1

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?

Watch Video



2

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




3

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?

Watch Video



4

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?

Watch Video



5

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

 




6

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?

Front Squat




7

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?

Watch Video



8

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

Watch the Video



9

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?




10

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?




11

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



12

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?




13

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?




14

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




15

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)



16

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?




17

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




18

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




19

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?




20

A 40-year-old male has controlled Type I diabetes and has been cleared to exercise by his physician. Prior to an exercise session, this client has a blood glucose of 265 mg/dL. What course of action should the personal trainer take?




21

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?




22

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?




23

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




24

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?




25

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




26

Which of the following is an open kinetic chain exercise?




27

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?




28

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




29

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




30

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




31

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




32

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? 




33

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?




34

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




35

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?




36

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?




37

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?




38

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?




39

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?




40

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?




41

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




42

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




43

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




44

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




45

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




46

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?




47

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?




48

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




49

Which of the following describes all motor units?




50

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




51

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




52

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




53

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




54

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




55

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




56

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




57

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




58

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?




59

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%?




60

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?




61

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




62

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




63

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




64

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




65

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




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