Domain II: Exercise Programming & Implementation (Part 3)

Individuals with arthritis should ideally stretch when:

joint pain is minimal

What BEST determines your client's exercise preferences?

interview the client before beginning the program

What would be a good target heart rate range for a moderately trained man, age 35, with a resting heart rate of 65?

149-161 bpm; Moderately trained individuals may find that 70% to 80% VO2max provides a sufficient training stimulus.

The best way to address all types of learning styles when teaching a new resistance training exercise is to:

use the tell-show-do method

What exercise intensity would be best for a pregnant woman?

RPE of 12-14 on the 6-20 scale

When a client keeps a daily workout log, this helps with...

exercise adherence

When peddling on a stationary bike, the knee should be:

bent between 5-10 degrees to reduce compression in the joint structure

Example of a statement that provides corrective cues and then reinforces what the client did well after completing the first set of an unfamiliar strength exercise?

Exhale when you push the weight up. You started out just fine, so slow down just a bit, and get your breathing in sync.

What is the ideal frequency and duration of exercise for a child age 10?

at least 60 minutes a day for at least 3 days

How long should heavy eccentric training be performed?

4- to 6-week training cycles, 1 or 2 times per year

What would be a good heart rate range for an apparently healthy 20-year-old client using an estimate of the maximum heart rate method?

70-85% HRmax, or 140-170 bpm

What test assesses anaerobic capacity?

300-yd shuttle run

Individuals with hyperkyphosis would benefit most from which stretch?

pectoralis major; deformity located in the upper back

What would be a good target heart rate for a deconditioned 40-year-old female?

81-99 bpm; as low as 45% VO2max

What would be a good target heart rate for a deconditioned 50-year-old male?

77-96 bpm

Which type of stretch would be best for opening up the external rotators of the hips?

supine hip rotator stretch

example of a client with a known cardiovascular disease who would be classified as low risk for exercise?

A client with a resting blood pressure of 145/91 mm Hg

The minimum number of minutes of vigorous-intensity aerobic activity needed five days each week is:

20 minutes

During a barbell bench press, the weight should be lowered to the...

chest

A client with hardly any regular past exercise history plans to work with you for 8 weeks as she is ready to get fit and lose weight. Based on this information, what would be the MOST effective way to help her to become regularly active and work toward her goal?

30 minutes, shorter multiple bouts

Which type of training provides the best results for maximum strength?

nonlinear periodization

Your regular female client becomes dizzy after a weight training session. Your best response would be to:

refer her to a physician

To provide a safe environment during balance training, you should...

have spotters close by

You client has an acute hamstring strain. You should AVOID

stretching the affected hamstring for up to 60 seconds

The first step a Personal Trainer should take with a client who is overtraining is...

provide empathy

When describing cardiorespiratory fitness, the central oxygen delivery processes refers to:

activity of the heart and circulatory system

A traditional or classic periodized training program consists of:

a straight-line increase in the intensity that trades off between intensity and volume

A new, sedentary client has come to you and wants to lose weight. What would be the ideal type of periodization?

flexible nonlinear periodization

To properly perform dynamic stretching, the muscles should:

incorporate movements that are similar to the sport

Dynamic constant external resistance

features both a lifting phase and lowering phase during each repetition

What would be a good target heart rate range for a moderately trained female, age 42, with a resting heart rate of 60?

143-154 bpm

what exercises are considered essential for most adults?

Regular cardiorespiratory, resistance, flexibility, and neuromotor exercise

how long should it take to find a 1 RM?

within 3-5 reps

symptom indicative of heat stroke

increased body temperature

reduction of the amortization phase...

maximizes the use of elastic energy in plyometric training.

What is MOST critical for a client as it relates to safety and effectiveness during a training session?

cueing, properly manages risk and enhances training effect

During gait, you notice that your client tends to put weight on the lateral edge of the feet. This is mostly because the client cannot...

dorsiflex the foot properly

You are working with a client who wants to train for a specific athletic competition. Before progressing this client to advanced training, you should ensure that the client:

Has had consistent progressive training for a least one year

Which muscle is responsible for protraction of the scapula?

serratus anterior

what may help mend a shoulder impingement

Strengthening and improving the function of the external rotators and stretching the internal rotators

What is the ideal aerobic intensity for individuals with cardiac disease who have been cleared for exercise?

40-80%

Which stretch is most effective for stretching the abdominal wall?

modified cobra

the best exercise routine for a client with thoracic outlet syndrome would be?

Correcting faulty biomechanics, strengthening the rotator cuff, and stretching the shoulder internal rotators and scalenes.

Lifting a barbell in a power rack a few inches until it is pressed or pulled against the rack's pins is known as:

functional isometrics

A highly trained male athlete, age 25, with a resting heart rate of 50, increases his VO2max by exercising at which of the following heart rate ranges?

173-188 bpm; highly trained individuals can exercise at HRs reaching 95% max

You have a 4'8" female client who is obese and would like to build lower body strength. Which exercise variation is best suited for her?

kettlebell squat

When a Personal Trainer determines that a desired small gain would require too much time to achieve, it may be necessary to proceed with:

capping a training session; the small gains are not necessary for success

Heavy negatives target which phase of training?

eccentric