Question 1

One of the fastest ways to elevate heart rate and increase oxygen consumption during exercise is to add weight to the limb being moved. Which of the following statements is the MOST accurate regarding this phenomenon? The use of 1 to 3-lb arm weights can:

A)Increase heart rate by 5-10 beats per minute
B)Increase oxygen consumption by 20%
C)Increase oxygen consumption by 30%
D)Increase carbon dioxide expulsion by 25%

Increase heart rate by 5-10 beats per minute

Accepted Answer

The use of light upper extremity weights (3lb or under) can be used by individuals seeking a more vigorous workout; studies have shown an increase in heart rate by 5-10 beats per minute and an increase in oxygen consumption of 5-15% with such weights. However, heavier weights are not typically recommended as they place undue stress on the joints of the shoulder, elbow, and wrist.

Question 2

One of the fastest ways to elevate heart rate and increase oxygen consumption during exercise is to add weight to the limb being moved. Which of the following statements is the MOST accurate regarding this phenomenon? The use of 1 to 3-lb arm weights can:

A)Increase heart rate by 5-10 beats per minute
B)Increase oxygen consumption by 20%
C)Increase oxygen consumption by 30%
D)Increase carbon dioxide expulsion by 25%

Increase heart rate by 5-10 beats per minute

Accepted Answer

Wrist weights strap around the wrist, thus negating the need for a strong, active grip. In some people, grasping or making a fist can activate an overzealous response in blood pressure. In addition, wrist weights are much less stressful ergonomically to individuals who have trouble with grasp, such as the patient with rheumatoid arthritis. In lower weight categories, this is less important, but still may factor into comfort and joint protection for a small segment of the population.

Question 3

Motor units are the functional unit of movement. What composes a motor unit?&#10;A)The motor cortex, spinal cord, and muscle&#10;B)The motor cortex, cerebellum, spinal cord, and muscle&#10;C)Either an alpha or gamma neuron and all the muscle fibers they innervate&#10;D)An alpha motor neuron and all the muscle fibers it innervates

Accepted Answer

A motor unit is defined as an alpha motor neuron and all the muscle fibers it innervates. Alpha motor neurons innervate extrafusal fibers, the highly contracting fibers that give each muscle power. In contrast, gamma motor neurons innervate intrafusal muscle fibers (for example, muscle spindles). The function of intrafusal muscle fibers is not to provide force to the muscle; rather, their job is to keep the muscle taut so that it is highly reactive to stretch, no matter what degree of muscle elongation.

Question 4

Exercises can be classified as open chain or closed chain. Which of the following is the BEST example of a common closed-chain exercise?&#10;A)Triceps kickback&#10;B)Hamstring curl&#10;C)Lunges&#10;D)Knee extensions

Accepted Answer

Lunges, squats, leg presses, and cycling are all examples of working in a "closed" chain. In open chain exercises, the terminal end of the chain (your hand or foot) is free to move. These types of movements isolate a single muscle group and a single joint. Consider the knee extension exercise. The one joint involved during a leg extension is the knee and the muscle group it isolates is the quadriceps. In contrast, in a closed chain, the terminal end of the chain is in contact with a stable surface, like during a leg press or squat.

Question 5

Group Fitness Instructors (GFIs) need to provide feedback in a group format, without the feedback feeling invasive or overtly personal to class members. Which of the following is UNLIKELY to be a component part of proper feedback as described by Wlodkowski (1998).

A)Point out something positive the class member is doing
B)Provide a necessary correction
C)Provide feedback after the correction is implemented
D)Direct the group to emulate the newly corrected activity as performed by the class member

Accepted Answer

Proper cueing and feedback are a skill that separates the novice instructor from the instructor. Group fitness instructors who follow Wlodkowski's progress of feedback typically point out something positive first, then provide a necessary correction, referred to as the performance standard, then provide positive reinforcement of any proper correction performed by the class member. It would almost never be proper to direct the group's attention away from the trained instructor and onto a class member's performance.

Question 6

Flexibility exercises are designed to increase the elasticity of both contractile and non-contractile tissues surrounding or crossing a joint. Which of the following is the MOST accurate representation of the relative contributions of the body's soft tissue to the total resistance encountered by a joint during movement?

A)Skin (20%), tendons (22%), muscle/fascia (40%), joint capsule/ligaments (18%)
B)Skin (2%), tendons (10%), muscle/fascia (41%), joint capsule/ligaments (47%)
C)Skin (5%), tendons (52%), muscle/fascia (30%), joint capsule/ligaments (13%)
D)Skin (10%), tendons (40%), muscle/fascia (43%), joint capsule/ligaments (7%)

Accepted Answer

The greatest restriction to flexibility comes from muscle tissue and from ligaments, including joint capsules (which are just thickened ligaments surrounding a joint). Muscle itself is responsible for approximately 40% of joint resistance; ligaments, almost 50%. Surprisingly, tendons are only responsible for around 10% of the resistance encountered, while the effect of skin is almost intangible.

Question 7

Which of the following is NOT commonly described as a major component of physical fitness?&#10;A)Muscular endurance&#10;B)Muscular strength&#10;C)Agility&#10;D)Cardiovascular endurance

Accepted Answer

Physical fitness is comprised of four basic elements: strength, endurance, flexibility and cardiovascular (or aerobic) fitness. Some will argue that a fifth component - mind/body vitality - is an equally important goal for the balanced workout regime. Agility and other components such as power and reaction time fall within the "strength" category.

Question 8

Your popular balance class is held in the swimming pool because of the inherent "protective" qualities of exercise in water. Which of the following effect is LEAST likely to be due to the property of buoyancy?

A)A shift in blood from legs towards the thorax
B)A decrease in weight through the legs
C)Resistance during forced immersion of a foam object (such as a dumb-bell)
D)A decrease in compression forces through the spine

Accepted Answer

Immersion in water does result in a shift of blood and other fluids from the legs up to the chest; however, this response is due to the property of hydrostatic pressure, not buoyancy. Buoyancy is also chiefly responsible for decreasing the weight or compression through the spine and lower extremities and for increasing the difficulty for participants to immerse anything buoyant, for instance a foam barbell.

Question 9

Classes held in a pool can offer a challenging exercise environment, due in part to the inherent properties of water. Which of the following is MOST correct? The drag effect of water&#10;A)Allows the instructor to increase resistance merely by performing movements more rapidly&#10;B)Creates a slowing of the heart rate during exercise in water by increasing the shift of blood to thorax, increasing pre-load of the heart, and thus increasing stroke volume&#10;C)Causes patients with a habitual visual method of joint placement (e.g. someone who looks at his feet to walk) to use his proprioceptive system instead.&#10;D)Produces less spinal and lower extremity joint compression than the identical exercise performed on land.

Accepted Answer

Water's viscosity makes the pool an ideal environment for instructors looking for quick changes in resistance. There is no need to swap our equipment or change position; rather, instructors who wish to increase the difficulty of any exercise in water only need alter the velocity of movement. By doubling the velocity of movement, instructors can nearly quadruple the resistance experienced in a given exercise.

Question 10

Which of the following statements is true?&#10;A)Shoulder flexion and extension occur in the sagittal plane&#10;B)Shoulder flexion and extension occur in the frontal plane&#10;C)Hip adduction and abduction occur in the sagittal plane&#10;D)Hip adduction and abduction occur in the transverse plane&#10;E)Cardiovascular exercise is not a cure-all. While exercise protects against heart disease, active adults can still develop heart problems &#10;F)Meeting the minimum guidelines for physical activity will &#34;make up&#34; for a sedentary lifestyle&#10;G)Cardiovascular exercises should focus primarily on motor skills such as balance, agility, coordination and gait&#10;H)Resistance training is contra-indicated for the geriatric population

Accepted Answer

The American College of Sports Medicine's 2011 "Guidance for Prescribing Exercise" has clarified that - though cardiopulmonary exercise can serve a protective function - it is not a cure-all. Active adults can still develop heart problems and even adults who try to "make up" for their sedentary lifestyles with intermittent exercise remain at risk for cardiovascular and other health complaints, such as obesity. Balance, agility, coordination and gait are best addressed through Neuro Motor Training (sometimes called "functional fitness training") and even the elderly should participate in progressive resistance training as this is one of the best methods to combat the loss of bone mass (osteoporosis).

Question 11

The anterior thigh is comprised of a group of muscles commonly referenced as the quadriceps. These four muscles - the rectus femoris, vast us medial is, vast us lateral is and vast us intermedius -- all operate on the knee to produce extension. However, only one of the muscles also produces hip flexion. Which one?

A)Vast us medial is
B)Vast us lateral is
C)Vast us intermedius
D)Rectus femoris

Accepted Answer

The answer of The anterior thigh is comprised of a...

Question 12

The lateral deltoid muscle gets all the glory for its primary role as shoulder abductor. However, without the complementary role of the rotator cuff, the deltoid would be a weak shoulder elevator indeed! Which of the following is the LEAST likely to participate in this complementary role as a part of the rotator cuff?

A)Infraspinatus
B)Supraspinatus
C)Teres minor
D)Teres major

Accepted Answer

The answer of The lateral deltoid muscle gets all the...

Question 13

Woman who routinely wear high heels are at an elevated risk of shortening the tendon commonly referred to as the "heel cord" or Achilles' tendon. The Achilles' tendon is the distal termination of which two muscles?

A)Gastrocnemius and anterior tibialis
B)Gastrocnemius and posterior tibialis
C)Gastrocnemius and popliteus
D)Gastrocnemius and soleus

Accepted Answer

The answer of Woman who routinely wear high heels are...

Question 14

Which of the following is the BEST definition of the frontal plane of movement?&#10;A)A plane that divides the body into a left side and a right side&#10;B)A plane that splits the body into a front and a back&#10;C)A plane that delineates proximal from distal ends of a limb&#10;D)A plane that divides the body into a top and bottom

Accepted Answer

The answer of Which of the following is the BEST...

Deck 7: Exercise Selection