Domain II: Exercise Programming & Implementation (Part 2)

How many minutes of moderate-intensity exercise should obese clients perform?

240

acts like a spring to store mechanical energy that is then released during foot push-off phase of gait

plantar fascia

example of a routine specifically for a runner

Resistance training for the entire body, 3 times a week, using 15 to 20 reps

What would be a good way to describe how to improve posture in a 39-year-old female who works in an office all day?

Every two hours at work, sit on the edge of the chair, and maintain a perfectly neutral spine for 60 seconds

Measuring a client's exercise intensity using the Karvonen formula would be best for which client?

athlete; able to self-monitor properly with a more precise exercise intensity

What is the primary advantage of the increase in blood volume that results from chronic aerobic exercise?

Enhanced oxygen delivery to working muscles

When performing a dumbbell press on a stability ball that is load rated to safely support the weight and the client's body weight, the resistance should be...

decreased relative performing the exercise on a flat bench, given the unstable surface and balance challenges

What stretch is best for stretching the iliopsoas?

kneeling hip flexor stretch

example of dynamic constant exercise resistance

kettlebell swing

example of the type of questions that must be asked continuously in regards to client goal development

Is it vital to the program's success to achieve the particular training goal?

A 33-year-old female has a bench press weight ratio of .63. What rep range would you start her with?

8-12

What exercise would recruit the most stabilizer muscles during the lift?

barbell front squat; increases the total amount of physiological work the body must do to perform the exercise

A 29-year-old male has a bench press weight ratio of 1.48. What rep range would you start him with?

8-12

When stepping up and down on a device for cardiovascular training, you should:

keep your body upright and push through the heels

Which repetition range would be best suited for a health older adult?

10-15

How many sets per exercise should a client perform for advanced resistance training benefits?

3-6

Your client is performing a strength exercise that is new to him. He states that he feels some discomfort in his right shoulder after the first set. You should:

Switch to another exercise that does not elicit any symptoms

benefit of using a machine versus free-weight exercise

Machines are more practical when training certain populations

Which type of movement creates the MOST harmful stresses to the low back?

rotation

how to find BMI

kg/m^2

An advanced client is training with the goal of increasing strength. He has been performing 3 sets, using a 8 to 12 repetition maximum for the past 8 weeks. Which modification will result in the GREATEST strength gains?

3 to 5 sets, 5 to 6 reps maximum, for 6 to 12 weeks

example of variety in training

periodized training

If an activity requires a functional capacity of 6 METs, what is the total oxygen consumption of someone performing that activity?

21 kg/mL min

The ideal resistance training repetition range and set range for a healthy adult just starting an exercise program, with no previous exercise history, would be:

8 to 12 reps, for 1 to 2 sets, 2 to 3 times per week

Your client who is a novice exerciser demonstrates that he can perform a 1 repetition maximum bench press at 100 lbs. What would be an appropriate starting resistance for the first set of 12 repetitions?

65-70 lbs; 60-80% of 1 RM

Which exercise would be best suited for an advanced athlete?

clean and jerk

The best progression for a balance training exercise with an older adult would be?

Seated closed eyes, seated arms crossed, seated on a physioball, standing on the floor single leg, standing on a bosu ball.

You are working with an older adult who is on high blood pressure medication. What is the best way to monitor his cardiovascular intensity?

RPE 0-10

Types of equipment used for dynamic constant external resistance include

dumbbells, barbells, kettle bells, weight machines, and medicine balls; these are generally devices that do not use pulleys or levers

What is required to maintain normal hydration in athletes who are exercising at high altitude?

3-4 liters

Your hypertensive client has been cleared to exercise by a physician. What is the MOST appropriate program?

Moderate cardiovascular and low-intensity resistance training

What medication has no primary affect on heart rate, but can lower blood pressure?

ACE inhibitors

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

Why are great volumes of sweat produced in hot, humid climates?

sweat becomes ineffective; difficult to evaporate sweat into an environment that is already hot and humid

Which type of routine would be best for a client with low back pain?

Restorative exercise designed to improve the structural integrity of the lower trunk

What would be the best time under tension for a beginning exerciser doing the plank?

15 seconds

Asking clients to document how they use their time for one week and identify areas where they can incorporate exercise is an example of:

overcoming a personal barrier

When demonstrating a bicep curl for your client using dumbbells, what cue should you give?

Be sure not to swing your arms and throw your back into the exercise

The best cardiovascular training routine for someone with diabetes is:

daily for 20-60 minutes

Target exercise intensity for clients with cardiovascular disease

10-15 beats below a heart rate that has previously elicited abnormal clinical symptoms

Which type of periodization is best for someone trying to build muscle endurance?

reverse linear

What does the 1 RM bench press assess?

It measures the strength of the muscles involved in arm extension

describes the physiological principle associated with the Valsalva maneuver

it increases intra-thoracic pressure, which results in decreased stroke volume

What does a partial squat create when done prior to a vertical jump?

pre-stretch

Joseph has reached his strength and body composition goals by strength training three days per week for an hour the last few months. He now wants to focus on maintaining his strength while on summer vacation for a month. Which program would be MOST appropriate?

Decrease exercise to two days per week, training the total body a least one set.

There is some evidence to suggest that static stretching may contribute to a decrease in:

muscular strength

What are the four phases of traditional linear periodization?

Hypertrophy phase, strength/power phase, peak phase, and recovery phase

Deborah recently went through menopause and is finding that maintaining her weight isn't as easy as it used to be and she would like to lose weight. Her husband is not supportive of exercise, and Deborah is not motivated without his support. What is the best exercise-self regulation strategy for helping Deborah begin a successful exercise program?

Revisit Deborah's motivations for exercise, and encourage her to replace her weight loss goals with goals related to meeting new people, relieving stress, and feeling good.

What is the ideal repetition range for an apparently healthy adult who wants to gain muscle hypertrophy?

6-12

During an exercise session on the recumbent bicycle, your client has a squeezing and burning sensation down both arms. Your client passed the PAR-Q test, so you should?

Stop the exercise and refer the client to a physician

A general training principle for cardiorespiratory endurance is that it requires:

Activities that involve major muscle groups and is continuous and rhythmic in nature

An experienced client has good flexibility and would like to address functional flexibility during his post-exercise stretching routine. He should incorporate...

Static stretching and proprioceptive neuromuscular facilitation (PNF)

What tools do athletes use for variable resistance training?

chains and resistance bands

Which back exercise would be the most sport-specific for swimming?

Pull-up, mimics the extension phase of a swimmer's motion

What work-to-recovery ratio would be MOST appropriate to include in a resistance training circuit for small group personal training sessions with clients who have primary goals that require enhanced muscular endurance?

75 seconds of work with 20 seconds of rest

During a back squat it is important to rest the barbell on...

upper trapezius near T2

Exercise prescription parameters for clients with osteoporosis include which respective recommendations for frequency, intensity, and duration?

3 to 5 days, 40%-59% VO2max, for 30 to 60 minutes

A beginning older adult starting a resistance training program would benefit most from how many repetitions per exercise?

10-15