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Human Anatomy
Kinesiology Category
Kines Cont...
Physiological Assessments
Resistance Training
100
Movements that occur in the frontal plane are
What is Abduction, Adduction, Elevation, Depression, Inversion, Eversion
100
A muscle with which of the following muscle arrangements has the LOWEST force production, but the HIGHEST speed of contraction? a. Unipennate b. Bipennate c. Multipennate d. Longitudinal
What is Longitudinal Penniform muscles, which include unipennate, bipennate, and multipennate muscles, are designed for higher force production than longitudinal muscles. Longitudinal muscles are long and thin and have parallel fibers that run in the same direction as the length of the muscle. This type of fiber arrangement allows for speed of contraction. ACE’s Essentials of Exercise Science for Fitness Professionals, p. 112–113
100
What is the only macronutrient whose stored energy generates adenosine triphosphate (ATP) anaerobically? a. Protein b. Fat c. Cholesterol d. Carbohydrate
What is Carbohydrate Carbohydrate serves as the major food fuel for the metabolic production of adenosine triphosphate (ATP), which is a chemical compound required for all cellular work. Importantly, carbohydrate is the only macronutrient whose stored energy generates ATP anaerobically. This is crucial during maximal exercise that requires rapid energy release above levels supplied by aerobic metabolism. ACE’s Essentials of Exercise Science for Fitness Professionals, p. 220
100
Essential body fat percentages is men and women are
What is 10-13% in Women and 10-15% in Men
100
Training frequency is inversely related to both training _______________ and training _______________. a. Volume; type b. Type; intensity c. Volume; intensity d. Type; duration
What is Volume; intensity Training frequency is inversely related to both training volume and training intensity. Less vigorous exercise sessions produce less muscle microtrauma, require less time for tissue remodeling, and can be performed more frequently. More vigorous exercise sessions produce more muscle microtrauma, require more time for tissue remodeling, and must be performed less frequently for optimum results. ACE Personal Trainer Manual, 5th Edition, p. 335
200
Category of hip muscles primarily responsible for hip adduction (anterior, posterior, medial, or lateral)
What is medial- those closer to the midline of the body pg. 44 of Exercise Science
200
Static balance exercises often involve _______________. a. Widening the base of support b. Narrowing the base of support c. Shifting the line of gravity outside the base of support d. Shifting the line of gravity through rotary motion
What is Narrowing the base of support To work on static balance with a client or class participant, the fitness professional can make the individual’s base of support narrower to stimulate adaptation to the imposed demand. Widening the base of support lessens the balance challenge. ACE’s Essentials of Exercise Science for Fitness Professionals, p. 115–116
200
What is the primary advantage of the increase in blood volume that results from chronic cardiorespiratory exercise? a. Decreased cardiac stress b. Improved VO2max c. Enhanced oxygen delivery to working muscles d. Reduced work environment for the heart
What is Enhanced oxygen delivery to working muscles A physical-performance advantage of reduced blood viscosity, which is direct result of the increased blood volume, is that it enhances oxygen delivery to the active skeletal muscles, because the blood flows more easily through the vessels, including the capillaries. The other three choices are associated with increases in heart size and volume. ACE’s Essentials of Exercise Science for Fitness Professionals, p. 227
200
During a treadmill test, a client complains of leg cramping but feels that she will be able to finish the test. What is the MOST appropriate course of action? a. Monitor her progress closely and stop the test if her pain worsens b. Allow her to complete the test, as treadmill tests measure cardiorespiratory fitness, not muscular endurance c. Stop the test immediately and possibly refer the client to her primary healthcare professional d. Have her rest for a few minutes and rehydrate before continuing the test from the stopping point
What is Stop the test immediately and possibly refer the client to her primary healthcare professional During the administration of any exercise test involving exertion, trainers must always be aware of identifiable signs or symptoms that merit immediate test termination and possible referral to a qualified healthcare professional. These symptoms include:  Onset of angina, chest pain, or angina-like symptoms  Significant drop (>10 mmHg) in systolic blood pressure (SBP) despite an increase in exercise intensity  Excessive rise in blood pressure (BP): SBP >250 mmHg or diastolic blood pressure (DBP) >115 mmHg Excess fatigue, shortness of breath, or wheezing (does not include heavy breathing due to intense exercise)  Signs of poor perfusion: lightheadedness, pallor (pale skin), cyanosis (bluish coloration, especially around the mouth), nausea, or cold and clammy skin  Increased nervous system symptoms (e.g., ataxia, dizziness, confusion, syncope)  Leg cramping or claudication  Subject requests to stop  Physical or verbal manifestations of severe fatigue  Failure of testing equipment ACE Personal Trainer Manual, 5th Edition, p. 196
200
After progressing to the load-training phase of the ACE IFT Model, a client has mastered the stability and mobility exercises from the previous phases and no longer needs to include them in each workout. a. True b. False
What is False Regardless of the specific objective of the load-training program, it is recommended that stability and mobility exercises be included in the warm-up and cool-down activities. ACE Personal Trainer Manual, 5th Edition, p. 350
300
Which of these is not a benefit of regular physical activity? Decreased anxiety Improved lipid profile Improved glucose control Increased diastolic blood pressure
What is increased diastolic blood pressure pg. 67, Exercise Science
300
“Shoulder girdle” is the informal term for the _______________. a. S/C joint b. A/C joint c. S/T articulation d. G/H joint
What is S/T articulation Shoulder girdle is the informal term for scapulothoracic (S/T) articulation, which consists of the muscles and fascia connecting the scapula to the thorax. ACE’s Essentials of Exercise Science for Fitness Professionals, p. 136
300
During what phase of the general adaptation syndrome will a client see progressive increases in muscle size and strength? a. Shock phase b. Adaptation phase c. Alarm phase d. Exhaustion phase
What is Adaptation phase The adaptation phase, or resistance phase, generally begins around weeks four through six and represents major muscular adaptations (biochemical, mechanical, and structural). This phase is characterized by progressive increases in muscle size and strength ACE’s Essentials of Exercise Science for Fitness Professionals, p. 232
300
Which of these assessments measures a client’s muscular endurance? a. Push-up test b. 1-RM bench-press test c. YMCA submaximal step test d. Standing long jump test
What is Push-up test The push-up test measures upper-body endurance, specifically of the pectoralis muscles, triceps, and anterior deltoids. Due to common variations in upper-body strength between men and women, women should be assessed while performing a modified push-up. ACE Personal Trainer Manual, 5th Edition, p. 234
300
A plyometric exercise program BEST addresses which aspect of muscular fitness? a. Muscular hypertrophy b. Muscular strength c. Muscular power d. Muscular endurance
What is Muscular power To improve the production of muscular force and power, plyometric exercise can be implemented. Plyometric exercise incorporates quick, powerful movements and involves the stretch-shortening cycle [an active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle]. ACE Personal Trainer Manual, 5th Edition, p. 361
400
Very little of the _______________ a person consumes is used for energy production. a. Fat b. Carbohydrate c. Protein d. Fiber
What is Protein pg 71, Exercise Science
400
Carbohydrates, which are the body’s preferred energy source, contain how many kilocalories per gram? a. 2 kcal/g b. 4 kcal/g c. 7 kcal/g d. 9 kcal/g
What is 4 kcal/g Made up of chains of sugar molecules, carbohydrates contain about 4 kcal/g. Proteins also contain 4 kcal/g, while fat contains 9 kcal/g and alcohol contains 7 kcal/g. ACE’s Essentials of Exercise Science for Fitness Professionals, p. 160
400
A client with which of the following conditions should receive comprehensive nutrition counseling before beginning an exercise program? a. Osteoporosis b. Hyponatremia c. Hypertension d. Diabetes
What is Diabetes It is especially important for people with diabetes to balance nutrition intake with exercise and insulin or other medications in order to maintain a regular blood sugar level throughout the day. All individuals with diabetes who have not already had a comprehensive nutrition consultation prior to beginning an exercise program should be referred to a registered dietitian for an evaluation and nutrition education. ACE’s Essentials of Exercise Science for Fitness Professionals, p. 188
400
What is the waist-to-hip ratio threshold at which a female client’s health is considered at risk? a. 0.79 b. 0.82 c. 0.86 d. 0.95
What is 0.86 A female client’s health is considered at risk when her WHR is at or above 0.86. For men, that threshold is 0.95. ACE Personal Trainer Manual, 5th Edition, p. 210
400
Which of the following types of plyometric drills provides the highest intensity? a. Multiple linear jumps b. Jumps in place c. Hops and bounds d. Multidirectional jumps
What is Hops and bounds Hops and bounds are the most intense of the options listed. Hops involve taking off and landing with the same foot, while bounds involve the process of alternating feet during the take-off and landing. Hops and bounds emphasize horizontal speed and are performed repeatedly with no rest between actions. ACE Personal Trainer Manual, 5th Edition, p. 364
500
Which of the primary energy systems supplies enough energy for no more than 10 seconds of allout exertion? a. Phosphagen system b. Anaerobic glycolysis c. Aerobic glycolysis d. Beta oxidation
What is Phosphagen System pg. 72, Exercise Science
500
Which of the following minerals has a recommended dietary allowance (RDA) that is more than twice as high for women than it is for men? a. Zinc b. Iron c. Phosphorus d. Copper
What is Iron The RDA for iron for women is 18 mg, while it is only 8 mg for men. Iron plays an essential role in hemoglobin formation, improves blood quality, and increases resistance to stress and disease. ACE’s Essentials of Exercise Science for Fitness Professionals, p. 165
500
Which of Newton’s laws of motion is described as follows? A body at rest will stay at rest and a body in motion will stay in motion (with the same direction and velocity) unless acted upon by an external force. a. Law of gravity b. Law of reaction c. Law of inertia d. Law of acceleration
What is Law of inertia Newton’s first law of motion, known as the law of inertia, states that a body at rest will stay at rest and that a body in motion will stay in motion (with the same direction and velocity) unless acted upon by an external force. In addition, a body’s inertial characteristics are proportional to its mass, which is why it is harder to start (or stop) moving a heavy object than a lighter one. ACE’s Essentials of Exercise Science for Fitness Professionals, p. 106
500
If an activity requires a functional capacity of 6 METs, what is the total oxygen consumption of someone performing that activity? a. 0.6 mL/kg/min b. 6 mL/kg/min c. 10.5 mL/kg/min d. 21 mL/kg/min
What is 21 mL/kg/min 1 MET is equal to 3.5 mL/kg/min, so 6 METs = 6 x 3.5 mL/kg/min = 21 mL/kg/min ACE Personal Trainer Manual, 5th Edition, p. 215
500
Intensity factors related to lower body plyos are
What is points of contact, speed, vertical height, body weight, complexity of the exercise