Question 1

Your client can perform 2 more repetitions than the repetition goal on the last set for 2 consecutive sessions. According to the 2-for-2 rule, what does this indicate?

Accepted Answer

When the client can perform 2 more repetitions than the repetition goal for the final set of an exercise for 2 consecutive sessions, the load should be increased in all sets of that exercise the next session. This ensures continued forward progress in training.

Question 2

What is the Karvonen formula used to calculate?

Accepted Answer

The Karvonen formula calculates heart rate reserve based on resting heart rate and age-predicted max heart rate. This can provide information about acceptable target heart rates within the range from resting to maximal.
Here's how the formula works:
Calculate your maximum heart rate (MHR) by subtracting your age from 220. For example, if you're 30 years old, your MHR would be 220 - 30 = 190.
Measure your resting heart rate (RHR) by taking your pulse for one minute when you first wake up in the morning. You can do this by placing your index and middle fingers on your wrist, just below the thumb, and counting the beats.
Calculate your heart rate reserve (HRR) by subtracting your RHR from your MHR. For example, if your MHR is 190 and your RHR is 60, your HRR would be 190 - 60 = 130.
Determine the lower end of your target heart rate zone by multiplying your HRR by the lower end of your target heart rate percentage (usually 50-60%) and then adding your RHR. For example, if you're aiming for a target heart rate of 50%, you would multiply your HRR (130) by 0.5 and then add your RHR (60) to get 130 x 0.5 + 60 = 125 beats per minute (bpm).
Determine the upper end of your target heart rate zone by multiplying your HRR by the upper end of your target heart rate percentage (usually 70-80%) and then adding your RHR. For example, if you're aiming for a target heart rate of 80%, you would multiply your HRR (130) by 0.8 and then add your RHR (60) to get 130 x 0.8 + 60 = 164 bpm.
Therefore, according to this formula, a 30-year-old person with a resting heart rate of 60 bpm and a maximum heart rate of 190 bpm who wants to exercise at 50% to 80% of their maximum heart rate range should aim to keep their heart rate between 125 bpm and 164 bpm during exercise.

Question 3

Which of the following is not a major advantage of interval training for aerobic endurance?

Accepted Answer

-Interval training does not increase recovery time. It does, however, allow for more available times between sessions because workouts are shorter.

Question 4

What occurs when the amortization phase is too long?

Accepted Answer

If the amortization phase is too long, the energy becomes dissipated as heat, and the stretch reflex is rendered useless because it does not increase activity during the concentric phase.

Question 5

What types of specific preparatory actions should be taken prior to commencing plyometric training?

Accepted Answer

Prior to commencing plyometric training, clients should have prior participation in resistance training in order to have already developed adequate strength and muscle control. All other answers are general preparatory actions for any exercise, but not specific to plyometric training.

Question 6

Which of the following correctly describes the position of the foot upon leaving the ground during a sprint?

Accepted Answer

Upon leaving the ground during a sprint, the foot is dorsiflexed and moves directly towards the buttocks. As speed increases, so does heel kick, or the height the foot moves towards the buttocks.

Question 7

Which of the following is the correct term for muscle loss at the rate of up to 1 pound per year after age 50?

Accepted Answer

Sarcopenia is the degenerative loss of muscle at the rate of up to 1 pound per year after age 50. This process also likely results in increased body fat percentages.

Question 8

Which of the following statements is true regarding preadolescents?

Accepted Answer

Children as young as 6 have shown benefit from resistance training. This is the only true statement regarding adolescents. While cardiorespiratory adaptation and hypertrophy are not as evident, motor skill and coordination improve greatly in kids who perform regular physical activity.

Question 9

What body type is likely indicative of increased risk for type 2 diabetes and coronary disease?

Accepted Answer

Android obesity is likely indicative of increased risk for type 2 diabetes and coronary disease. Also known as apple-shaped, this type of fat distribution accumulates around the trunk and abdomen.

Question 10

Which of the following is true of a well-designed progressive program that would be appropriate for an obese person with a sedentary lifestyle?

Accepted Answer

A well-designed progressive program that would be appropriate for an obese person with a sedentary lifestyle would consist of a slow, progressive approach to help reduce chance of injury due to extreme deconditioning. It is important to remember that even actions that seem simple for many clients may be much more challenging for a sedentary, obese client.

Question 11

Which exercise would not be appropriate to help reduce the weight-bearing stress of exercise on an obese client?

Accepted Answer

Step aerobics would not be appropriate to help reduce the weight-bearing stress of exercise on an obese client. Step aerobics may be too high-impact for an obese client. Additionally, this activity requires good balance and the use of legs independently of each other, both of which might be difficult for an obese client.

Question 12

What interrelated conditions are indicative of the female athlete triad?

Accepted Answer

Disordered eating, amenorrhea and osteoporosis are indicative of the female athlete triad. This condition is a dangerous and progressive cycle in which disordered eating causes menses to cease, which eliminates the circulating hormones necessary for bone health, thus causing osteoporosis at inordinately young ages in women.

Question 13

What value below indicates an acceptable and healthy level for total cholesterol?

Accepted Answer

Total cholesterol under 200 mg/dL is considered acceptable and healthy.

Question 14

Which of the following is not a term that describes the combination of cardiac risk factors and abdominal obesity?

Accepted Answer

Syndrome Z is not a term that describes the combination of cardiac risk factors and abdominal obesity. Syndrome X, as well as dyslipidemic hypertension, insulin resistance syndrome and metabolic syndrome all describe this condition.

Question 15

Which of the following indicates that a diabetic client should stop exercising and should not resume workouts without a doctor's release?

Accepted Answer

Blood glucose over 250 mg/dL and ketones in urine is an indicator that exercise should be stopped. The client should not exercise again until the condition is resolved, and he or she should obtain a doctor's release to continue exercising. The presence of ketones indicates that insulin is not sufficient, and ketone build-up can eventually lead to a coma.

Question 16

Into what blood pressure stage and risk group would a client be placed who has a BP reading of 132/86 mmHg and diabetes?

Accepted Answer

A client with a BP reading of 132/86 mmHg and diabetes would be placed in the high normal category and risk group C. This client would likely require medication therapy and lifestyle modification.

Question 17

What occurs when the collagen cap associated with an area of plaque ruptures and is sent downstream?

Accepted Answer

When the collagen cap associated with an area of plaque ruptures and is sent downstream, a sudden event such as myocardial infarction or cerebrovascular accident may occur. The rupture of a collagen cap can also result in angina or peripheral circulatory problems.

Question 18

What biological repair function will naturally limit activity level in an injured client?

Accepted Answer

Inflammation is the biological repair function that will naturally limit activity level in an injured client. The process involves fluids escaping into surrounding cells, or edema, which inhibits the contractile function of the surrounding tissues.

Question 19

What type of tissue injury is an actual tear to the muscle fibers?

Accepted Answer

A strain is an actual tear to the muscle fibers. These are graded based on the amount of damage that occurs and the resulting pain and movement abilities.

Question 20

The spinal twist is a contraindicated exercise for which type of spinal injury?

Accepted Answer

The spinal twist is a contraindicated exercise for clients with a disc injury. This is because lumbar rotation is a movement contraindication.

Quiz 1: The National Strength and Conditioning Association (NSCA)