You assume that your client understands how to operate the treadmill speed for a warm up and instruct them to do so for 10 minutes. Your client turns the speed up too much and ends up falling off the machine, hurting themselves in the process. This is an example of which of the following major causes of injury and death that can quickly lead to a lawsuit?
A. Extreme forms of negligence
B. Extraneous
C. Negligence
D. Inherent
Explanation:
There are three major causes of injury or death in regard to physical activity:
• Inherent: Injuries due to accidents that are not preventable and are no one's fault.
• Negligence: Injuries due to the fault of the defendant (sometimes the plaintiff).
• Extreme forms of negligence: Injuries due to gross negligence, willful and wanton, or reckless conduct of the defendant.
It is because of lawsuits like this that informed consent forms are so critical. These forms provide the best legal protection by strengthening what is termed an assumption of risk defense.
To achieve an optimal degree of range of motion (ROM), how many times should a static stretch be repeated?
A. No more than seven times
B. Five times
C. Only once D. No more than four times
Explanation:
To achieve an optimal degree of Range of Motion (ROM), a static stretch should be held no more than four times.
All types of static flexibility training have a series of variables in common, including the following:
• Slow and constant motion
• Held in the terminal range of motion of the muscle
• Held to the point of mild discomfort
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• Held for 10 to 30 seconds
The traditional flexibility training modes include the following:
• Static flexibility focuses on slow and constant motion that is held at the point of mild discomfort for about 10 to 30 seconds.
• Proprioceptive Neuromuscular Facilitation (PNF) involves contraction and release techniques.
• Ballistic stretching focuses on rapid and bounce like movements. The momentum from the bouncing helps to push the joint through the full range of motion.
Of the three traditional flexibility training modes, static flexibility is the most common and it can be broken down into three types:
• Passive: Slow and constant stretch with a partner
• Self: Slow and constant stretch with no assistance
• Isometric: Slow and constant stretch against a stationary object
You have a client who you've been working with for eight months. Although they had a slow start in the beginning, they've been consistently exercising and meeting ACSM guidelines for a few months. According to the TransTheorical Model (TTM), which stage of change is your client in?
A. Action B. Preparation
C. Contemplation
D. Maintenance
Explanation:
The TransTheorical Model (TTM) is used to explain a variety of health behaviors, understand physical acitivity behaviors, and create appropriate interventions. According to this model, behaviors and cognitive processes occur as individuals move through these stages of change. Here are the TTM's five stages of change:
1. Precontemplation: Currently inactive and not intending to take action in the next six months.
2. Contemplation: Currently inactive but intending to take action within six months.
3. Preparation: Slightly physically active but not meeting ACSM guidelines wants to increase physical activity.
4. Action: Does enough physical activity to meet ACSM guidelines less than six months at this stage.
5. Maintenance: Maintains physical activity level exercises for more than six months.
If you have a client of eight months who has been exercising and meeting ACSM guidelines for the last few months, they are said to be in the action stage of change.
Which of the following is considered a factor that would classify a client as high risk for a cardiac event?
A. Maximal functional capacity of at least 7.0 METs
B. Significent silent ischemia
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C. Left ventricular ejection fraction >50%
D. No resting or exercise induced complex disrhythmias
Explanation:
The greatest challenge of ACSM preparticipation physical screening is potentially overlooking a sign or symptom of ongoing cardiovascular disease, and this mistake leads to a client experiencing a cardiac event. This is why it's best to err on the side of caution, obtain as much medical history as possible, and make an educated decision based on minimizing risk.
If a client has any one or more of the following factors present, they are considered at high risk for a cardiac event:
• Left ventricular ejection fraction <40%
• Survivor of cardiac arrest or sudden death
• Complex ventricular disrhythmias
• MI or cardiac surgery complicated by cardiogenic shock
• Abnormal hemodynamics with exercise
• Significent silent ischemia
• Symptoms of angina pectoris, dizziness, light headedness, or dyspnea at low levels of exercise
• Maximal functional capacity of less than 5.0 METs
• Clinically significant depression or depressive symptoms
The other options would classify a client as low risk for a cardiac event.
If a muscle is deep and has a low force production, it can be categorized as which of the following?
A. Stabilizers B. Mobilizers C. Isokinetic D. Compound
Explanation:
Some experts have classified muscles as two distinct yet interdependent systems: a muscle is either a stabilizer or a mobilizer.
Stabilizing muscles are more centrally located and largely function to create stiffness across joints. Mobilizers, on the other hand, are considered global muscles, as they comprise long lever arms and allow for greater force production, torque, and gross multiplanar movements.
Characteristics of stabilizers include the following:
• Slow twitch
• Resistance to fatigue
• Deep
• Major contributor to proprioception
• Low force production
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• Prone to inhibition/weakness
• Isometric/eccentric
• Joint stabilization
Your client's spouse provides them with a ride to every training session. This is an example of which of the following types of social support?
A. Emotional
B. Companionship
C. Informational
D. Instrumental
Explanation:
Behavioral change is challenging, but studies show that support from others can enhance the opportunity for success. Here are the four types of social support:
• Instrumental: Providing tangible, practical assistance for goal achievement, such as driving a spouse to a cardiac rehabilitation appointment
• Emotional: Expressing encouragement, empathy, and concern, such as praising a client for their efforts and demonstrating compassion for sore muscles
• Informational: Giving instructions, advice, and feedback, such as providing exercise tips and giving valuable health related information
• Companionship: Providing a sense of belonging and connectedness, such as making oneself available as an experience partner
These types of social support can be provided by a variety of sources, including family, partners, friends, and exercise physiologists.
When a client's spouse drives them to the training sessions, this is an example of instrumental support.
If a gym hires an independent contractor, which of the following can the gym employer control?
A. Hours set by the trainer
B. Result of the work C. Uniform that the trainer wears
D. Rates set by the trainer
Explanation:
An independent contractor is an individual for whom the business has the right to control or direct the result of the work, not what will be done and how it will be done.
If a gym hires an independent contractor, the gym employer cannot control the following:
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• Rates set by the trainer
• Hours set by the trainer
• Uniform that the trainer wears However, if an employer hires a personal trainer as part of the part time or full time staff, they will have authority over the areas mentioned above.
In regard to a training program for beginners, which of the following exercise order is not correct?
A. Back squat, then snatch
B. Front squat, then calf raises
C. Explosive push ups, then kneeling push ups
D. Jump squat, then single leg extensions
Explanation:
There are many ways to arrange the sequence of exercises in a training session. Traditionally, beginners or clients with limited training availability perform total body workouts that involve multiple exercises stressing all major muscle groups each session. In this type of workout, large muscle group exercises should be performed before small muscle group exercises. Continuing with this point, multiple joint exercises should come before single joint exercises. Following this training logic, you want the client to perform the most challenging exercises first. That means power exercises such as plyometrics and weightlifting movements like the snatch should come before more traditional strength exercises like a squat.
If a client has a tendinopathy, which of the following is the recommended form of resistance training that you should focus on?
A. Plyometric
B. Isometric
C. Eccentric
D. Concentric
Explanation:
Studies show that when a client has a tendinopathy, eccentric resistance exercise is a safe and effective way to decrease pain and return to normal activity.
Once the pain has subsided and the inflammation is gone, you can gradually introduce concentric focused movements and plyometrics, as tolerated.
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Which type of clients has been shown to benefit the most from the 4x4 protocol?
A. Clients who want to promote hypertrophy
B. Clients with lifestyle induced chronic diseases
C. Clients who are considered in the general fitness population
D. Clients with an athletic background
Explanation:
While it can be performed for the general fitness population when appropriate, the 4x4 protocol has been suggested to be of particular use for clients with lifestyle induced chronic diseases.
High Intensity Interval Training, better known as HIIT, is traditionally performed at an intensity that is greater than the anaerobic threshold and is often performed at an intensity close to that which elicits >80 100% peak heart rate (HR).
The 4x4 protocol refers to four intervals of four minutes at 85% to 95% peak HR.
Clients should also rest for three intervals at three minutes at 70% peak HR. This should take place three days per week.
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