ACSM Study guide practice questions

which is not considered 1 of 5 components of health-related physical fitness

muscular power

which of the following statements are true about medical clearance prior to participating in an exercise-training program

children, teens, men less than 45, and women less than 55 who do not have CAD risk factors/ symptoms or known disease and who did not answer yes to nay PAR-Q questions do not need clearance

the client-trainer agreement should include all except

risk stratification information

what is the criteria of obesity that counts as a positive risk factor for CAD

waist circumference of >100cm

which of the following is a positive risk factor for CAD

current use of lipid-lowering medications

which is the best definition of intermittent claudication

achy, cramping feeling of the lower legs that may come and go with exercise due to occlusion of blood vessels

which of the following lists of joint types is in the correct order for increasing amounts of permitted motion (least to most mobile)

hinge, condyloid, saddle

in order to be stratified as low risk, a client must meet which of the following conditions?

I. Male less than 45, female less 55

II. asymptomatic

III. Have no risk factors for cardiovascular or pulmonary disease

IV. Have one risk factor for cardiovascular or pulmonary disease

I ,II, AND IV

which type of diabetes results from little to no insulin production?

Type I

which of the following is the correct order of behavioral change stages according to trans-theoretical model?

pre contemplation, contemplation, preparation, action, maintenance

which is the most likely stage in the trans-theoretical model for a client to say “I exercised once last week, and i’ll try to exercise twice this week”?

preparation

which of the following neurotransmitters helps strengthen the hypnotic pathways involved in learning behavior through reinforcement

dopamine

match the behavioral model with the best descriptive choice

health belief model: perceived seriousness of a potential problem is the main predictor of behavioral change

ligaments connect what

bone to bone

which of the following reflects the correct blood flow pathway (heart-valve-vessel)?

RA, RV, pulmonary circulation, LA. Mitral valve, LV, aorta

which of the following means movement away from the body’s midline

abduction

what muscle is the primary antagonist in knee flexion

quadriceps

in what plane does shoulder flexion occur

sagittal

in what region of the spine is the lordosis often exaggerated as an irregular spinal curve

lumbar

what is the primary energy pathway for ATP production for an intense 2 minute bout of activity?

glycolysis

which of the following is not an adaptation to chronic cardiovascular exercise?

increased submax HR

which of the following is true about DOMS

peaks 24-72 hrs post workout, especially after eccentric exercises

pectorals major is doing what type of contraction during a pushup?

isotonic

which of the following type of joints are correctly matched with the anatomic joint example given?

I. Cartilaginous: pubic symphysis

II. saddle: thumb carpal-metacarpal

III. Plane: sutures of skull

IV. pivot: radial head of ulna

I, II, and IV

which of the following is not an absolute indication to terminate an exercise test?

increasing chest discomfort

Tom is a new client. He is 42 Y.O., non-smoker, and enjoys golfing. he is healthy except for mild lateral epicondylitis and takes a beta-blocker. he has done his initial interview, clearance, and assessments.

which of the following guidelines would you give him for target effort range for his cardiovascular workouts for gains in aerobic fitness?

aim for 12-15 RPE

in which order would a strength coach recommend administering the following assessments

skinfold, 1 RM bench press, push-up test, step test, sit and reach

how often is reassessment of fitness testing recommended

every 4-12 weeks

Tim is 21 Y.O. college student who plays on the baseball team. he is 70 in tall and weighs 160 lbs. he doesn’t smoke, and both parents are healthy. he was diagnosed w type I diabetes at age 8, but his blood glucose is normal with insulin injections. his BP is 105/68 mmHhg, and his total cholesterol is 170 mg/dL. he reports no symptoms and can train after practice and on weekends.

in what risk category is Tim in?

high risk

sarah is a 23 Y.O. client who lives with both parents. she is 64 inches tall and weighs 128 lbs. her BP is 116/75 mmHg, and her total cholesterol is 170 mg/dL. LDL is 120 and blood glucose is 82 mg/dL. she dances or plays volleyball most days of the week and smokes, but only on weekends with friends.

How many risk factors for CAD does Sarah have?

One

a client’s confidence in his or her ability to make the behavioral change is known as what?

self-efficacy

tina is 58 Y.O. sedentary female coming to you to “get in shape” since she “hasn’t worked out since college”. she is 180 lbs and 5’4” with a BMI of 30.9. she has no personal history of heart disease and quit smoking 3 years ago, but her mother had a myocardial infarction at the age of 66. Tina’s BP is consistently 135/85. total cholesterol is 180 mg/dL with and HDL level of 30 mg/dL, and fasting blood glucose is 90 mg/dL.

How many risk factors for CAD does tina have?

four (obesity, low HDL, sedentary, and age)

which of the following skinfold sites should be taken with a diagonal pinch/fold?

sub-scapula

which of the following is possibly a marker seen in someone with a risk of metabolic disease?

triglycerides levels of 160 mg/dl

balance is facility by __ the base of support and _ the center of mass

widening, lowering

which of the following may indicate trainer-client incompatibility?

the client is available weekdays, but trainer only has weekends available

the FITT-VP framework for developing a comprehensive fitness plan stands for which of the following?

frequency, intensity, time, type, volume, progression

Paul is 38 Y.O recreational runner training for a local 10k. he is running 5 days a week and feeling good, but he wants to train with you to prevent injury. He is 72 inches tall and weigh 225 lbs. he takes Lipitor and a multivitamin. his BP is 112/70. His total cholesterol is 210. his father and mother are both alive but his uncle died at age 50 from a stroke. Paul does not smoke or drink. he has medical clearance from his physical last week to begin a strength-training program with you.

which of the following do you recommend for his cardiovascular assessment?

1.5 mile run test with physician present

what does specificity refer to?

exercises for muscle groups related to a client’s specific goals

what does program progression refer to?

modifications to ensure client progresses

which of the following is true regarding a client’s medical history?

it should be discussed thoroughly

what does interval training refer to

changing speed and intensity of workouts during a session

what does continuous training refer to

continuing from one exercise to the next without rest

what does circuit training refer to

using a combination of cardiovascular and strength training exercises

which of the following is true regarding ADLs

they should be considered when designing a training plan for a client

for weight loss, recommendations include all except which of the following

increased caloric intake

regarding athletic performance enhancement, which of the following statements is true

sports-specific activities should be included in training

which of the following statements is true about advanced resistance training exercises

they require clients to have progressed to a certain level of fitness first

which of the following statements is true about plyometric training

it includes box jumps and bounding drills (uses machines, contraindicated for pregnant women, used only for advanced clients)

which of the following statements is true about pyramid training

includes high reps of low weight progressing to low reps of high weight

6 motor skills related to physical fitness include all except which of the following

creativity

what is the bench press an example of

chest exercise

what is the plank an example of

abdominal and core exercise

when should pregnant women consider modifying exercise

after 1st trimester

which of the following is true about ROM exercises

should be included in all training programs (only necessary for seniors, never be performed by cardiac patients, performed 2x a week)

which of the following statements is true about cardiovascular exercises

include swimming, running, and cycling

which of the following statements is true about strength training exercises

can be performed with body weight or external resistance modalities

which of the following is true for healthy populations

they should incorporate cardiovascular, resistance training, and flexibility in their programs (they don’t require monitoring, they do not require rest or hydration)

trainers should follow which of the following guidelines for clients with chronic conditions

incorporate low to moderate impact activities in their program (engage in any cardiovascular activities, avoid ROM exercises, follow a low-calorie diet)

which of the following is true for clients with arthritis and osteoporosis

they benefit from low-impact cardiovascular exercise (adhere to dietary restrictions, frequently miss sessions, not perform outdoor cardio exercise)

which of the following guidelines is true regarding obese clients

perform cardio activities 5-7 days a week

proper flow of activities in a training session looks most like which of the following

warm-up, training, cool-down, stretch

effective methods of monitoring exercise intensity include all except which of the following

valsalva maneuver

the arms and shoulders include all muscles except which of the following

hamstrings

legs include all muscles except which of the following

deltoids

chest and back include all muscles except which of the following

hamstrings

what does Borg RPE scale determine

client exertion on a scale of 6-20

karvonen method considers which aspects of a client

age and pulse rate (weight and height, 1RM and age, pulse rate and 1RM)

what does periodization refer to

intensity levels of exercises per period or cycle of training ( clients schedule sessions, frequency of ROM exercises, rest period per session)

healthy clients should have an initial basic training load of

55-85% 1RM

for endurance, clients should perform 2-3 sets of which of the following

15 or more reps

for muscle mass gain, clients should perform 3-6 sets of which of the following

6-12 reps

components of a physical fitness include all except

hygiene

training with focus on specific muscles and skills associated with specific sports would be an example of which

sports-specific training

training program implementing short exercises requiring little or not oxygen would be classified as

anaerobic

training programs implementing endurance activities requiring oxygen would be classified as which of the following

aerobic

if a client reports new-onset discomfort in the chest and arms, the appropriate action of the trainer would be to

seek medical assistance (continue exercise, call client’s physician, send client home)

training clients was higher altitudes can result in what

dehydration

the FITT-VP includes all except

teachability

which of the following factors would not affect a client’s ability to increase his or her training load

focusing on core exercise

which physiological adaptation is expected after a client has participated in an aerobic-training program

HRR increase and RHR decreases

which of the following statements about rest periods is not true

longer rest periods promote cardiovascular conditioning

a client wants to increase muscular hypertrophy for a bodybuilding completion. how many reps and exercise should be assigned to optimize success in the stated goal

6-12 reps per set, 3 ex per muscle group (2-4 reps per set, 3 ex per muscle group, 15 reps per set, 3 ex per muscle group, 6-12 reps per set, 1 ex per muscle group

which of the following is true regarding muscle balance

strength ratios in antagonist muscle groups must be improved ( wrong: strength in opposing muscle groups must be equalized)

which type of exercises give muscle tissue the most stimulation and are beneficial for limited training time and which type of exercises involve the core muscles and should be the basis of training programs

multi-joint; structural ( multi-joint; assistance, structural; primary, primary; assistance)

a client has limited time to train. she wants to improve mental focus and lose body fat. which type of training would benefit her most

circuit training

a client would like to improve strength and power for a weightlifting competition. in which order should she complete the following exercises?

I. olympic lifts

II. Back extensions

III. Biceps curl

I, II, III

how many reps and sets should be used when training a client for muscular endurance

12-15 reps for 3 sets

which of the following is not an appropriate progression method for promoting physiological adaptations in a client during the training phase

increasing training load intensities to improve speed (increasing training density, increasing volume, changing duration of rest)

which of the following approaches should be used to help a client recover from previous training sessions and improve neural patterns while promoting supercompensation

unloading/ reloading week (linear periodization, undulating/nonlinear periodization, rehab)

which of the following exercises would help a client restore neuromuscular control after an injury

jumping on a trampoline

which of the statements is true about recovery time and training frequency for endurance clients

clients who are doing high intensity training sessions should get more time to recover and should train less frequent than low intensity clients (low intensity requires same # of sessions but more recovery than high intensity, high intensities need same # of sessions but more recovery time than low intensities, both intensities need same recovery time)

interval training for aerobic clients and anaerobic clients is similar in which way

both types are training at higher levels of intensity compared to their VO2 ( intervals last same amount of time for aerobic and anaerobic clients, rest periods last same amount of time for aerobic and anaerobic, both types use a 2:1 work-rest ratio)

which of the following is not a benefit of free weights over resistance machines

they may be completed without a spotter

for most strength exercise, which of the following breathing patterns is optimal

exhale through mouth on concentric, inhale through nose on eccentric

which of the following is not an adaptation to chronic cardiovascular conditioning

increased submax HR

Golgi tendon organs are stimulated in PNF stretching and cause relaxation of which of the following

the stretched muscle by its own contraction (antagonist muscle by its own contraction, antagonist muscle by contracting stretched muscle, stretched muscle by contracting antagonist muscle

spotters should be used for all except which of the following exercises

power jerk

benefits of valsalva maneuver include all except

increased BP (increased torso rigidity, decreased comprehensive forces on the intervertebral disks, supports normal lordotic lumbar spine)

during heavy front-loaded squat, there should be how many spotters who should be positioned in what location

2, on either side of bar