Domain II: Exercise Programming & Implementation

example of a risk factor

Systolic blood pressure above 140 mm Hg

When performing a stability ball crunch, which of the following movements indicates poor form?

the ball moves back and forth

Your client is a self-motivated teenager who focuses on achieving her goals; however, she does not like sports or exercise and has come to you for help losing weight. The best way to motivate her in order to build self-efficacy would be to:

Allow her to choose her own activities in order to give her ownership of something she previously "did not like."

The best exercise progression for a sedentary client who wants to begin downhill skiing again would be

Walking, jogging, cross country skiing, and downhill skiing

SMART

components of a well-stated goal that will help ensure program satisfaction; specific, measurable achievable, realistic, and time-oriented

dynamic stretching

moving parts of your body through a full ROM while gradually increasing the reach and speed of movement in a controlled manner

A 40-year-old homemaker has come to you to lose weight and reduce back pain. You realize she uses her pain to get attention from her family. Which statement would best motivate her to begin a strengthening program?

Starting a strengthening program will reduce your back pain and improve your quality of life, enabling you to spend more positive time with your family; address the client's fear of losing family attention by pointing out other positive benefits to participating in an exercise program to alleviate her back pain

bilateral ankle edema

common sign of heart failure or bilateral chronic venous insufficiency

appropriate progression for balance training

sitting to standing

Functional isometrics (ISOM)

effective when performed near the sticking region (or weak point) of the exercise

example of a skill-related parameter

balance

During a back squat, the feet should be in which position?

shoulder-width apart and slightly turned out

Children should focus on what for cardiorespiratory training?

Structured or unstructured activities of one hour or more

results from regular resistance training

increase in bone density

Which type of resistance training program would be best for a client with diabetes?

circuit training at low intensity

regular cardiovascular exercise reduces...

blood pressure

During a treadmill workout at 2.5 mph, your 45-year-old male client who exercises on a regular basis, starts to have abnormally uncomfortable awareness of breathing. You should:

Stop the exercise session, and refer him to his physician; should be regarded as abnormal when it occurs at a level of exertion that is not expected to evoke this symptom

Your client has a set a goal of running 3 times per week, for 2 months, in order to increase his fitness level and lose weight. What is the best way to measure this goal?

Track the duration and intensity of the activity in a daily log

During a forward lunge, the shin on the front leg should be:

vertical, to protect the knee

Which type of activity would benefit from having ballistic stretching in the warm-up?

basketball

1 MET

3.5 ml/kg min

The key to determining optimal rest period lengths is to:

observe the client

Symptoms of loss of force production

nausea, dizziness, and fainting are clear signs of the inability to tolerate the workout

the MOST important safety consideration when working with children?

maintain proper hydration and avoid heat injuries

Obese clients benefit most from

exercise and dietary restrictions

ideal blood glucose levels

100-225 mg/dl

Consider the following program: Peform a total of six exercises. Select one exercise from each of the following areas: hips and legs, chest, back, shoulders, low back, and abdominals, 1-2 sets, 8-12 reps, 2 to 3 times per week. For which client is such a program best suited?

Beginner, due to the high number of reps and few sets

forced negatives

Repetitions during traditional sets can be enhanced with force applied to the ECC phase via the Personal Trainer

dyspnea

abnormally uncomfortable awareness of breathing; principle symptom of cardiopulmonary disease

Which motor skills are ideal to promote neuromotor training?

balance, agility, and coordination

how should the abdomen be oriented while in supine position?

toward the ceiling

Your client would like to start playing tennis on the weekend. She has a BMI of 32, she is age 36, and she has led a very sedentary lifestyle. Which cardiovascular training program should she begin with?

Obese individuals should start with 30 minutes of exercise, 5 times a week, at a HRR of 40% to 59%.

Resistance training in cardiac patients improves...

Muscular strength and endurance while decreasing the cardiovascular demands of a given task

Which muscle may be weak if a client has a "winging" scapula during a push-up?

serratus anterior

You client is a 57-year-old male with a history of low back issues. His blood pressure is under control with antihypertensive medication, and he walks daily for 30 minutes. How many risk factors does he have?

2; age and antihypertensive medication

For a beginning client who displays some minor errors in performing an exercise, what type of cueing is MOST appropriate?

Provide encouragement for what was done well, and proceed to correct faulty movements

During a back-loaded squat, what position should the head be in?

Keep the head forward with the chin level

example of proper exercise sequence with advanced exercises

Squat, lunge, bench press, tricep extension, bicep curl, abdominal crunch; large muscle groups --> small muscle groups

three types of strength curves

ascending, descending, and bell-shaped

What is the best way to teach a squat to a client who you have identified as a kinesthetic learner?

have the client perform the exercise as you cue them

improper cool-down may cause...

blood pooling, hypotension, and dizziness

1.5 mile test

Clients should be able to jog for 15 minutes continuously to complete this test and obtain a reasonable prediction of their aerobic capacity

Valsalva maneuver

holding breath during repetitions

Before you provide a spot to a novice client for a given strength exercise, you should first:

Provide a detailed verbal and visual representation of the exercise

Which muscle group is responsible for knee extension?

quadriceps

When spotting the elbow extension exercise, where is the best place to spot?

place your hands on the client's elbows

When a client takes the PAR-Q test, they should be referred to their doctor if they answer

yes to one or more questions

Which muscles act as agonists muscles during a lateral cable leg lift?

gluteus medius and minimus

You client is a cardiac patient and has been cleared by her physician to exercise. During a 5-minute warm-up on the treadmill, she tells you that she feels out of breath. You should:

Stop the exercise and monitor for additional signs or symptoms

Your client states she stretches daily but has just started to experience low back tightness the last few days. You should

Document her comment in the client's records, and monitor feedback, signs, and symptoms

What exercise frequency is best for an apparently healthy senior adult?

Moderate-intensity exercise, performed 5 or more days per week

To minimize any type of detraining effects, strength training should primarily consist of:

concentric exercise

what position should the knee be in during a standing calf raise?

slightly flexed

plyometric training

jump training

You are performing a submaximal treadmill test for your client where you are gradually increasing the speed and grade. You observe a normal response to heart rate and blood pressure during the first several stages. During the next increase in speed and grade, you observe that SBP drops about 12 mm Hg. You should:

terminate the test

Your client, who is a novice exerciser, wants to begin resistance training in preparation for a one-month backpacking trip he will be taking thorough the Rocky Mountains. What amount of training sets and reps would be appropriate for the first few weeks of training?

1-3 sets of 8-12 reps