Kinesiologist BCRPA Fitness theory practice exam

The definition of Agonist and Antagonist muscles?

(A) AGONIST = Muscle responsible for movement, ANTAGONIST - Muscle opposite of the agonist

(B) AGONIST = muscle not responsible for movement, ANTAGONIST = Muscle same as the agonist

(C) AGONIST = Muscle partially responsible for movement, ANTAGONIST = no movement

(D) None of these answers

(A)

BMI = % body fat?

(A) True

(B) False

(C) True and False

(B)
- No correlation. The number associated with the BMI calculation does not refer to % Body Fat

The primary muscles involved in the squat?

(A) Hip flexors, Quads, Hamstrings

(B) Hamstrings, Quads, Gastronomic

(C) Gluteal group, Quads, Erector Spinae group

(D) Quads, Gluteal group, Hamstrings, Hip flexors

(C)

Which of the following is not a food group according to the canada food guide?

(A) Carbohydrates

(B) Meat and Alternatives

(C) Fruits and vegetables

(D) Milk and Milk alternatives

(A)

What are the movement(s) that occur in the transverse plane (choose all the apply)?

(A) Rotation

(B) Extension

(C) Lateral Flexion

(D) Flexion

(A)

The agonist/antagonist at the hip are:

(A) Hamstrings and Gastrocnemius

(B) Hamstrings and Adductors

(C) Iliopsoas and Gluteus Maximus

(D) Rectus femoris and Iliopsoas

(C)

What does the "I" in the FITT principle refer to?

(A) Isolation

(B) Increased

(C) intensity

(D) Imposed

(C)

A muscle spindle senses (1) of a stretch, is found specifically in (2) and part of the (3) reflex

(A) (1) viscosity (2) muscles (3) Inverse Myotatic stretch

(B) (1) velocity (2) muscles (3) Inverse Myotatic stretch

(C) (1) velocity (2) muscles (3) Myotatic stretch

(D) (1) velocity (2) Golgi tendon (3) Myotatic stretch

(C)

Which of the following diseases affects older aged individuals, younger aged individuals and athletes of any age

(A) Alzheimers

(B) Heart attack

(C) Arthritis

(D) Osteoporosis

(C)
- Many believe arthritis is a diseases that only affect older people. Arthritis can affect anyone at any age including children

When making healthy lifestyle choices, which of the following declarations are false (choose all that apply)?

(A) No significant health changes occur when a person becomes active and makes healthier dietary choices

(B) Poor dietary and exercises choices are a leading cause of premature death/aging

(C) Leading a primarily sedentary life will not change a person's health status

(D) Disease cannot be eliminated with healthy lifestyle choices

(A) (B) (C)

Canned soup (796 ml). Each serving of 250 ml serving includes 94 calories and Protein (2.7g), Fat (0.4g) and carbohydrates (20 grams). what is the total amount of calories per serving and percentage of calories that come from protein?

(A) 10.8 calories = 16%

(B) 6.4 calories = 16%

(C) 6.4 calories = 11%

(D) 10.8 calories = 11%

Proteins are 4 cal/g
2.7g *4 = 10.8 calories per serving
10.8/94 calories per serving = 11%

(D)

The plane which divides the body into superior and inferior portions?

(A) Inferior plane

(B) Transverse plane

(C) Sagittal plane

(D) Superior plane

(B)

What would be considered the holistic approach to health and wellness

(A) exercising regularly everyday with weights

(B) Mind, body and spirit

(C) Body and spirit

(D) Mind and body

(B)

Of the following, which are methods to monitor intensity (choose all that apply)?

(A) BORG scale

(B) RPE

(C) Decrease Persperation

(D) Talk test

(A) (B) (D)

What is the definition of mid-sagittal plane?

(A) A plane which divides the body into upper and lower portions

(B) A plane which divides the body into front and back halves

(C) A plane which divides the body into right and left halves

(D) A plane which divides the body into anterior and posterior portions

(C)

According to BCRPA, rotation of the spine can be very dangerous in which of the following positions?

(A) kneeling on all fours

(B) Seated and in particular, seated rotating against a resistance

(C) Standing with feet shoulder width apart

(D) All are very bad and rotation of the spine should always be avoided

(B)

According to Canada's "physical activity guide", the exercise effort for adults should be between

(A) Light effort to vigorous effort

(B) Light effort to maximal effort

(C) Moderate effort only

(D) Very light effort to Vigorous effort

(A)

What is the BMI for Johnny - 6'2" and 254 lbs. and is he within the acceptable range

(A) 31.5 (at risk)

(B) 31.5 (not at risk)

(C) 30.1 (at risk)

(D) 30.1 (not at risk)

(A)
Since BMI is calculated by
weight (kg)/ height^2 (m)

convert 6'2" to all feet
2 inches / 12 inches = 0.17
6.17' feet / 3.28 m = 1.88

254 lbs / 2.21 = 115

115/(1.88^2) = 32 or basically 31.5

>30 is at risk

What physiological changes should not occur during a warm up (choose all that apply)?

(A) Lower heart rate

(B) Increase breathing

(C) Lactic Acid build-up

(D) Increase body temperature

(A) (C)

What are the movement(s) that occur in the frontal plane (choose all that apply)?

(A) Extension

(B) Adduction

(C) Abduction

(D) Flexion

(B) (C)

What are the movement(s) that occur in the sagittal plane (choose all that apply)

(A) Extension

(B) Flexion

(C) Adduction

(D) Abduction

(A) (B)

Canned soup (796 ml). Each serving of 250 ml serving includes 94 calories and Protein (2.7g), Fat (0.4g) and carbohydrates (20 grams). what is the total amount of calories per serving and percentage of calories that come from fat?

(A) 3.6 calories = 3%

(B) 12 calories = 3%

(C) 9 calories = 3%

(D) 3.6 calories = 9%

Fat is 9 calories/g
0.4*9 = 3.6
3.6/94 calories = 3%

(A)

Hyperextension of the lower back often occurs during certain abdominal exercises. Hyperextension could be minimized

(A) Performing feet unhooked, bent knee (90 degrees) curl-ups while keeping chin tucked and slowly raising shoulders off mat

(B) Performing bent knee (90 degrees) curl-up with the feet anchored while keeping chin tucked and slowly raising shoulders off the mat

(C) performing hanging leg raises with the back supported

(D) performing hanging leg raises without the back support

(A)

The plane of the body which divides the body into anterior and posterior components?

(A) Superior plane

(B) Frontal plane

(C) Inferior plane

(D) Transverse plane

(B)

Canned soup (796 ml). Each serving of 250 ml serving includes 94 calories and Protein (2.7g), Fat (0.4g) and carbohydrates (20 grams). what is the total amount of calories per serving and percentage of calories that come from carbohydrates?

(A) 85 calories = 80%

(B) 80 calories = 85%

(C) 80 calories = 80%

(D) 85 calories = 85%

carbohydrates are 4 calories/g
20 * 4 = 80 calories
80/94 = 85%

(B)

What are the muscle spindles and Golgi Tendon organs sense? Choose the best answer.

(A) Velocity of a stretch and tension of a stretch, respectively

(B) The magnitude of a stretch when a person is unconscious

(C) The myotatic stretch reflex

(D) The inverse myotatic stretch reflex

(A)

- Muscle spindles sense velocity of a stretch (myotatic stretch reflex)
-The golgi tendon organs sense tension (Inverse myotatic stretch reflex)

Which of the following lifestyle choices may increase the chance of developing poor health/illness in the future

(A) Decreasing daily fat intake

(B) Maintaining a sedentary lifestyle

(C) Getting 8-10 hours of sleep every night

(D) Eating the Canada Food guide recommended daily servings of fruits and vegetables

(B)

What does the "S" in the S.A.I.D principle refer to

(A) Speculation

(B) Specific

(C) Spontaneous

(D) Specification

(B)

Muscles which would perform: Knee extension and Spinal flexion

(A) Quadriceps and Rectus abdominus

(B) Iliopsoas and Transverse abdominus

(C) Rectus biceps and Quadriceps

(D) Quadriceps and Erector spinae

(A)

In resistance training, which of the following best describes the reps and weight required to develop muscular endurance

(A) High reps/Low weight

(B) Low reps/ Low weight

(C) Moderate reps/ Low weight

(D) High reps/ High weight

(A)

What does the "D" in the S.A.I.D principle refer to?

(A) Demand

(B) Demonstration

(C) Delineation

(D) Documentation

(A)

To maximize muscular strength development, one should train to total muscular failure with how many repetition?

(A) Between 6-12 reps

(B) Between 12-20 reps

(C) none of these answers

(D) Between 1-6 reps

(D)

The stretch reflex is:

(A) When blood pools in the extremities

(B) PNF stretching

(C) A reflex contraction caused by the gogli tendon organs

(D) A reflex contraction of the muscle caused my muscle spindles reacting to a quick stretch

(D)

In order to decrease your client's knee pain, their doctor has told them to strengthen the major muscles of the knee joint. What muscles would you include in the weight training program to accomplish this recommendation (choose all that apply)?

(A) Quadriceps

(B) Soleus

(C) Gastrocnemius

(D) Rectus femoris

(E) Hamstrings

(A) (C) (E)

The anterior deltoid muscle performs which of the following movements? (choose all that apply)

(A) Transverse/horizontal abduction of the shoulder joint

(B) Transverse/horizontal adduction of the shoulder joint

(C) Medial rotation of the humerus

(D) Flexion of the shoulder joint

(B) (C) (D)

Although research on stretching has never conclusively proven being flexible will reduce the chance of injury, trainers must incorporate flexibility training into every program designed. When is the best time during a program to work on improving flexibility

(A) Midway through the aerobic conditioning phase

(B) Prior to the weight lifting phase

(C) Following the aerobic conditioning phase

(D) immediately after the warm-up phase

(C)

"Respiration" or "respiratory" could appropriately defined as:

(A) Where oxygen and carbon dioxide are exchanged in the lungs (aveoli and capillaries)

(B) The heart muscle and all the blood it pumps through the body

(C) Aerobic conditioning or warm-up component of an exercise program

(D) Where oxygen is exchanged with myoglobin

(A)

The terms used to describe 1. Movement towards the midline of the body and 2. movement away from the midline of the body

(A) 1. Adduction 2. Abduction

(B) 1. Abduction 2. Adduction

(C) 1. Sagittal plane 2. Mid-sagittal plane

(D) 1. Plantar flexion 2. Dorsi-flexion

(A)

What is the definition of muscular strength (choose all that apply)?

(A) Maximum amount of force generated in a single repetition

(B) 100% of 1RM

(C) 0% of 1RM

(D) Minimum amount of force generated in a single repetition

(A) (B)

Being physically doesn't always improve a person's health condition. Which one of the following choices may not be improved through regular physical activity?

(A) High resting blood pressure

(B) High resting heart rate

(C) Obesity

(D) Risk of developing liver disease

(D)

What muscle is not considered part of the gluteal group of muscles

(A) Gluteus Maximus

(B) Gluetus Femoris

(C) Gluteus Medius

(D) Gluteus Minimus

(B)

A golgi Tendon organ (GTO) senses (1) of a stretch, is found specifically in (2) and part of the (3) reflex

(A) (1) Torsion (2) muscles (3) Inverse myotatic stretch

(B) (1) Tension (2) Muscles (3) Inverse myotatic stretch

(C) (1) Tension (2) Tendons (3) Inverse Myotatic stretch

(D) (1) Torsion (2) Tendons (3) Inverse Myotatic stretch

(C)

What does the "A" in the S.A.I.D principle refer to?

(A) Adduction

(B) Acceleration

(C) Application

(D) Adaptation

(D)

Having the amount and type of food recommended and following the tips in Canada's food guide will help (choose all that apply)?

(A) Contribute to your overall health and vitality

(B) Eliminate disease

(C) Meet your needs for vitamins, minerals and other nutrients

(D) Reduce your risk of obesity, type 2 diabetes, heart disease and certain types of cancers and osteoporosis

(A) (C) (D)

What is the BMI for Mari-Ann - 5'8" and 162 lbs? Is she within the acceptable range?

(A) 25.1 (not in risk)

(B) 25.1 (At risk)

(C) 24.6 (not in a risk)

(D) 24.6 (at risk)

(C)

As a fitness instructor, your primary focus when training a long-distance runner (10 km to marathon) athlete would be on which the following system?

(A) Aerobic strength

(B) Aerobic power/capacity

(C) Muscular strength

(D) Muscular endurance

(B)

To maximize muscle hypertrophy, your client would train in what rep range?

(A) 6-12 reps

(B) 2-8 reps

(C) 1-4 reps

(D) 12-20 reps

(A)

What is the antagonist muscle when performing Triceps pressdowns?

(A) Anterior Deltoid

(B) Triceps brachii

(C) Biceps brachii

(D) Quadriceps brachii

(C)

During a warm-up, the concept of steady-state should be applied. Which of the following will not remain in the steady state? (Choose all that apply)

(A) Heart rate

(B) Diastolic Blood pressure

(C) Breathing/respiratory rate

(D) Overall body temperature

(A) (C) (D)

Which exercise below is considered an example of trunk flexion?

(A) Dumbbell bench press

(B) Full chin-ups

(C) Barbell bench press

(D) Crunches

(D)

Muscle responsible for shoulder abduction

(A) Pectoralis Minor

(B) Medial Deltoid

(C) Superior Trapezius

(D) Latissimus dorsi

(B)

When using the Maximum Heart rate method (MHR) to calculate the heart rate training zone (70-85%), the beats per minute will:

(A) Decrease as one ages

(B) Be unaffected by age

(C) Be the same for everyone, regardless of age

(D) Increase as one ages

(A)

What health condition affects bone density, primarily in post-menopausal women?

(A) Osteoporosis

(B) Osteoarthritis

(C) Osteomyelitis

(D) Osteomalacia

(A)

The "primary" muscles involved during the lunge?

(A) Quadriceps, Gluteal group, Hamstrings, Hip flexors

(B) Gluteal group, Quadriceps, adductors

(C) Hamstrings, Quads, Gastrocnemius

(D) Hip Flexors, Quads, Hamstrings

(B)

To develop pure strength, your client would train in what rep range

(A) 6-12 reps

(B) 12-20 reps

(C) 1-4 reps

(D) 2-8 reps

(C)

Which of the following is not an accepted training principle?

(A) Specific Adaptation to Imposed Demand Principle

(B) Quality Principle

(C) SAID principle

(D) Progressive overload principle

(B)

The Cervical spine can perform which of the following movements?

(A) Abduction

(B) Lateral Flexion

(C) Adduction

(D) Hypoflexion

(B)

Several methods can be used to determine monitor heart rate during cardiovascular exercises. These are:

(A) BORG scale

(B) RPE (rate of perceived exertion)

(C) All of these answers

(D) Talk test

(C)

All muscle(s) engaged during the: Lat pulldown (choose all that apply)

(A) Lower Trapezius

(B) Latissimus Dorsi

(C) Erector group

(D) Mid Trapezius

(E) Posterior Deloid

(F) Rhomboid

(G) Biceps Brachii

(A) (B) (C) (D) (E) (F) (G) (all of them are engaged)

Muscle(s) responsible for: Shoulder Abduction

(A) Medial Deltoid

(B) Anterior Deltoid

(C) All of them

(D) Posterior Deltoid

(A)

Primary muscle(s) engaged during the: Seated Row (choose all that apply)

(A) Latissimus Dorsi

(B) Biceps Brachii

(C) Tricep Brachii

(D) Rhomboids/Mid Trapezius

(E) Posterior Deltoid

(F) Anterior Deltoid

(A) (B) (D) (E)

Progressive overload principle is defined as

(A) Constantly pushing less weight or running slower than the last time you trained

(B) Never pushing more weight or running a little faster than the last time you trained

(C) Constantly pushing more weight or running a little faster than last time you trained

(D) Trying to relax more

(C)

With the concept of Levers, to make a curl-up more difficult, we would have a person:

(A) Move their hands from beside their body to behind their head

(B) None of these answers

(C) Move their hands from behind the head to beside their body

(D) Keep their hands in the same place but exhale more rapidly

(A)

Muscle(s) responsible for: Flexion of the knee (choose all that apply)

(A) Hamstrings

(B) Gastrocnemius

(C) Soleus

(D) Tibialis Anterior

(A) (B)

Calculate the target heart rate zone (70-85%) for a 60 year old

(A) 112 bpm to 136 bpm

(B) 90 bpm to 110 bpm

(C) 100 bpm to 151 bpm

(D) 122 bpm to 156 bpm

(A)

The proper time to hold a stretch to improve flexibility is:

(A) 5 minutes

(B) 30-90 seconds

(C) 3 minutes

(D) 15 seconds

(B)

During Aerobic exercise (lasting 10+ minutes), the fuel sources available for use are:

(A) Fats, Proteins and carbohydrates - no oxygen needed

(B) Fats, proteins and carbohydrates in the presence of oxygen

(C) Proteins and carbohydrates in the presence of oxygen

(D) Carbohydrates only in the presence of oxygen

(B)

The energy system used to: stand waiting for the bus for 10 minutes

(A) ATP-CP (Anaerobic) system

(B) Anaerobic Lactic system

(C) Aerobic system

(D) heart, lungs and circulatory system

(C)

According to the "physical activity tips for adults" by the Canadian government, we should:

(A) Focus on moderate to vigorous aerobic activity throughout eat week, broken into sessions of 10 minutes or more

(B) Be active at least 2.5 hours a week to achieve health benefits

(C) Get stronger by adding activities that target your muscles and bones at lest two days per week

(D) all of the above

(D)

A few muscles which are considered to cross 2 joints:

(A) Pectoralis major, Gastrocnemius

(B) Hamstrings, Gastrocnemius, Soleus

(C) Hamstrings, Rectus femoris, Gastrocnemius

(D) Vastus Medialis, Rectus femoris, Gastrocnemius

(C)

According to the Canada food guide (2011), adults require how many servings of grains products per day?

(A) none of these answers

(B) 6-8 servings

(C) 8-14 servings

(D) 1-2 servings

(B)
- This can be wrong as there has been a recent update to the Canadian Food guide

One sign your client's cardiovascular conditioning has improved since the start of their training program would be:

(A) Client able to maintain a lower intensity but heart rate is higher

(B) Client able to train at a higher intensity, and recovery period has decreased

(C) Client able to train at a higher intensity, and recovery period has increased

(D) Client able to maintain same intensity, but heart rate is higher

(B)

For the exercise, state what is the antagonist muscle involved and if it is lengthening or shortening: the Lower DOWN phase of the hamstring curl (two answers)

(A) Shortening

(B) Lengthening

(C) Hamstrings

(D) Quadriceps

(A) (D)

When the body is in the anatomical position, what is the anatomical term for the position of the palms?

(A) Pronation

(B) Abduction

(C) Supination

(D) Facination..

(C)

Primary muscle(s) engaged during: Push-up (choose all that apply)

(A) Anterior deltoid

(B) Posterior deltoid

(C) Pectoralis major

(D) Bicep Brachii

(E) Tricep Brachii

(A) (C) (E)

F.I.T.T as it should apply to developing Aerobic Fitness

(A) F= 7x per week, I= 30-50% MHR, T = 20 minutes, T = Aerobic

(B) F= 3-5x per week, I= 40-50% MHR, T = 20 minutes, T = Anaerobic

(C) F= 2-3x per week, I= 60-90% MHR, T = 10 minutes, T = Aerobic

(D) F= 3-5x per week, I= 60-90% MHR, T = 20 minutes, T = Aerobic

(D)

What muscle is primary responsible for performing Dorsi Flexion

(A) Tibalis Anterior

(B) Tibalis Gastrocnemius

(C) Hamstrings

(D) Biceps Brachii

(A)

For a typical adult, the ATP-CP energy system lasts for about:

(A) 10-20 seconds

(B) 20+ minutes

(C) 10+ minutes

(D) 1-2 minutes

(A)

Canada's physical activity Guide to healthy active living recommends performing cardiovascular exercise how many times per week to maintain good health

(A) Between 1-2 times per week

(B) 6+ times per week

(C) Between 4-7 times per week

(D) Between 2-3 times per week

(C)

For the typical adult, the Aerobic system last for about

(A) 1-2 minutes

(B) less than 10 minutes

(C) 10+ minutes

(D) 10-20 seconds

(C)

When liftening weights, always remember to:

(A) Valsalva manouever

(B) inhale on exertion

(C) Exhale on exertion

(D) Use quick and jerky movements

(C)

For a typical adult, the Anaerobic lactic system last for about:

(A) 1-2 minutes

(B) 20+ minutes

(C) 10-20 seconds

(D) 10+ minutes

(A)

The energy system used to: Run up 1 flight of stairs (10 seconds)

(A) ATP-CP (Anaerobic) system

(B) Anaerobic lactic system

(C) Aerobic system

(D) Heart, Lungs and Circulatory system

(A)

For the exercise, state what is the antagonist muscle involved and if it is lengthening or shortening: Pressing down phase of the triceps pressdown (two answers)

(A) Shortening

(B) Lengthening

(C) Tricep Brachii

(D) Bicep Brachii

(B) (D)

Ligaments connect:

(A) None of these answers

(B) Bone to bone

(C) Muscle to bone

(D) bone to tendon

(B)

SAID of the SAID principle stands for (And an example of the principle):

(A) Specific Adaptation to Imposed Demand (perform dumbbell press to improve push-up performance)

(B) Specific accomplishment to imposed details (train running to become better at cycling)

(C) Specific Adaptation to Imposed Demands (train running to become better at cycling)

(D) Specific Adaptation to imposed Demands (train on a cycle to become better a cycling)

(D)

There are 2 muscles in the calves. What are they, and when are they involved?

(A) Gastrocnemius (standing) and Soleus (seated)

(B) Gastrocnemius (seated) and Soleus (standing)

(C) Gastrocnemius (seated and standing) and Soleus (standing)

(D) Hamstrings (seated) and Soleus (standing)

(A)

What are the primary lower body Agonist muscles involved in a squat?

(A) Gastrocnemius, Gluteus maximus

(B) Hamstrings, Quads, Adductors

(C) Hamstrings, Gluteus maximus

(D) Quadriceps, Gluteus maximus, Adductors

(D)

Which of the following health risk factors cannot be improved through a regular exercise program?

(A) Certain genetic disorders such as arthritis

(B) Resting blood pressure

(C) Resting heart rate

(D) Stress

(A)

Which is the primary muscle which causes scapular depression or depression of the scapula?

(A) Pectoralis major

(B) Quadriceps

(C) Inferior trapezius

(D) Manubrium

(C)

What is the primary muscle which causes hip abduction with medial rotation of the femur? (Two answers)

(A) Gluteus medius

(B) Gluteus minimus

(C) Gluteus maximus

(D) Gluteus femoris

(A) (B)

What is the primary movement caused by the triceps brachii at the elbow?

(A) Elbow extension

(B) Elbow abduction

(C) Elbow adduction

(D) Elbow flexion

(A)

What is a major contributor to muscle imbalances in the body?

(A) poor posture because of sitting so much

(B) walking 20 minutes per day

(C) stretching using PNF method

(D) Sleeping on a sofa

(A)

Hyperextension of the lower back could be caused by:

(A) Tight hip flexors from sitting all the time

(B) Performing an exercise such as leg raises or leg lifts

(C) Hooking the feet while performing sit-ups or curl-ups

(D) All of these answers are correct

(D)

The energy system used to perform one set of 15 repetitions of a barbell bench press:

(A) Anaerobic lactic system

(B) Atp-cp system

(C) Aerobic system

(D) Heart, lungs and circulatory system

(A)

What muscle is primarily responsible for performing horizontal flexion of the shoulder?

(A) Latissimus dorsi and anterior deltoid

(B) Pectoralis major and anterior deltoid

(C) Deltoids medial and posterior heads

(D) Gastrocnemius

(B)

What are the major bones of the arm?

(A) Femur, radius, ulna

(B) Humerus, ulna

(C) Bicep brachii, radius, tricep brachii

(D) Humerus, radius, ulna

(D)

What is the primary movement caused by the soleus at the ankle joint?

(A) Adduction

(B) Abduction

(C) Dorsiflexion

(D) Plantar flexion

(D)

What is the PAR-Q and why do we as fitness professionals use it

(A) A questionnaire are used to determine resting heart rate and blood pressure

(B) A questionnaire used to help determine functional age of a client

(C) A questionnaire used to objectively determine if a client is ready to begin an exercise program

(D) A questionnaire used to find out the fitness preferences of a client

(C)

What muscle should be stretched when a person suffers from increase anterior tilt of the pelvis?

(A) Iliopsoas

(B) Abdominals

(C) Hamstrings

(D) Latissimus Doris

(A)