Name__________________________Level 3 Written Exam

1. To properly perform a bicep flexion exercise the distance of the grip should be ______________________.

a. Hip width apartb. Shoulder width apartc. Hands touching togetherd. Carrying angle widthe. None of the above

2. What percentage of a person’s 1 rep max should fatigue occur at?a. 90%b. 85%c. 80%d. 75%

3. How can we gauge progression in a client’s workout?a. Clients ability to perform an additional repetitionb. Decreasing the weights when changing the routinec. Increasing the resistance by 25% when the correct amount of reps are

performedd. None of the above

4. The muscle of the Rotator Cuff responsible for protecting the shoulder from pushing forward is the:

a. supraspinatusb. infraspinatusc. teres minord. subscapularise. none of the above

5. What factors contribute to giving a client a “great” workout?a. Increased heart rate though out workoutb. Intensityc. Timing between machinesd. Timing on machinese. All of the above

6. Which type of workout would be considered the most effective for a healthy 35 year old female?

a. 12 exercises, 30 minutes average heart rate of 120bpm

1

b. 10 exercises with cardio every 3rd exercise, 30 minutes, average heart rate of 140bpm

c. 12 exercises, 30 minutes, average heart rate of 140bpmd. 14 exercises, 30 minutes, average heart rate of 165bpm

7. What effect does weight load have on a client’s heart rate?a. Too high of a weight load weight will result in a decrease in heart rateb. Too high of a weight load will result in an increase in heart ratec. Weight load does not effect a client’s heart rated. Too low of a weight load will result in an increase in heart rate

8. Where should you first meet and speak with a potential client about limitations, injuries, or problems that they may have that would affect their workout?

a. At the front deskb. In the officec. In the bathroomd. On the gym floore. All of the above

9. Which 2 machines do you not take the client to during the free trial workout?a. Leg press, ball squatsb. Pullover, weight assisted chinsc. Chest press, pushupsd. Leg press, leg extensione. All of the above

10. If the potential client is interested in losing weight which exercise program would be ideal?

a. 2 strength training workouts a week and 1 cardio workout a week with a trainer, meeting the nutritionist once a week

b. 3 strength training workouts a week and 6 40 minute cardio workouts a week, meeting the nutritionist once a week

c. 3 strength training workouts a week and meeting the nutritionist once a week

d. 1 strength training workout a week and 2 cardio workouts a week with a trainer, meeting the nutritionist every other week

11. On Leg Press, a person with short femurs should be adjusted so they are:a. slightly higher than someone with long femursb. slightly lower than someone with long femursc. slightly narrower than someone with long femursd. the same as someone with long femurse. none of the above

12. What should the pace of the workout be with a potential client?a. Slowly on the machines and slowly between machines

2

b. Quickly on machines and slowly between machinesc. Quickly on machines and quickly between machinesd. Slowly on machines and quickly between machines

13. What should you do if the potential client doesn’t feel like they hit the targeted area they wanted to work on?

a. Explain that it was a demonstration workout and next time it will be targeted

b. Quickly bring them to the exercise that would target that areac. Say “sorry I am out of time”d. Tell then that you don’t always feel it in the area you are workinge. None of the above

14. What percentage of Americans experience lower back pain?a. 80%b. 90%c. 75%d. 60%

15. Which if the following is NOT a reason why Americans experience lower back pain?

a. Poor postureb. Sitting or standing in awkward positionsc. Prolonged inactivityd. Poor physical conditioninge. Poor nutrition and hydration

16. The following muscle is primarily responsible for movement during Lateral Raise:

a. anterior deltoidb. infraspinatusc. medial deltoidd. trapeziuse. none of the above

17. Which core muscles push the diaphragm upward to help with breathing?a. Rectus Abdominusb. Transverse Abdominusc. Internal Obliquesd. External Obliquese. C and D

18. What are the muscles that make up the Erector Spinae?a. Iliocastalis and Spinalisb. Iliocastalis, Spinalis and Longissimus

3

c. Spinalis and Tranversospinalisd. Ilicastalis, Longissimus and Transversospinalise. None of the above – the Erector Spinae is one muscle

19. How is the Rectus Abdominus divided?a. Lower, middle and upper abdominalsb. By the Transverse Abdominusc. By 3-4 fibrous bandsd. By the ribse. Lower abdominals and upper abdominals

20. Why do most people feel abdominal exercises like the ab crunch in their upper abs?

a. You always feel abdominal muscles where the mass of the muscle is, towards it’s origin which is high on your waist, not low or beneath your naval

b. You are emphasizing the upper abs on the ab crunch so you feel it there more

c. When the rectus abdominus gets near the region of the naval, it plunges through an opening in the transverse abdominus. The transverse abdominus lies on top of the insertion point of the deeper rectus abdominus. This reduces the sensitivity of the deeper rectus abdominus

d. A and Ce. All of the above

21. An activity does not qualify as exercise if it is not:a. Funb. Demandingc. Efficientd. Consistente. Effective

22. In regards to exercise versus recreation, which of the following does not describe exercise?

a. Logicalb. Generalc. Personald. Physicale. Universal

23. What is the relationship between muscle strength and tonus?a. Tonus decreases as muscle weakensb. Tonus decreases as muscles strengthens

4

c. Tonus increases as muscle weakensd. Tonus is not affected by muscular strength, it is only affected by muscle

size

24. The optimal force angle for a muscle to a joint is:a. < 90 degreesb. = 90 degreesc. > 90 degreesd. = 180 degreese. > 180 degrees

25. What is the least amount of time needed to rest your muscles between strength training workouts?

a. 12 hoursb. 24 hoursc. 48 hoursd. 36 hourse. 10 hours

26. If you slightly increase the intensity of exercise past certain levels, you must:a. Severely increase the amount of actual workb. Severely decrease the amount of actual workc. Slightly increase the amount of actual workd. Slightly decrease the amount of actual worke. None of the above

27. What is meant by overcompensation?a. Micro Trauma was created in the target muscle, with adequate rest and

recovery time; more fast twitch fibers are created to strengthen the muscle to handle the load next time.

b. Micro Trauma was created in the muscle, with adequate rest and recovery time; more slow twitch fibers are created to strengthen the muscle.

c. Micro trauma was created in the target muscle, with adequate rest and recovery time, this micro trauma is repaired and the muscle is made stronger to handle the load next time.

d. The muscle is overloaded and brought to fatigue within adequate time frame.

28. During a multiple set exercise, if you rest between sets, what fibers do you hit on the following set?

a. New fibers that were not used yet in the previous setb. The same fibers that were recruited in the previous set, in the same order

5

c. Just fast twitch fibers, because the slow twitch fibers were used in the previous set

d. The same fibers that were recruited in the previous set, in a different order

29. If your starting level of strength on Leg Extension is 100 pounds and you want to perform your one set to fatigue with about 20-25% inroad, what weight would you choose?

a. 70 poundsb. 110 poundsc. 80 poundsd. 120 poundse. 100 pounds

30. What is the most effective set during pyramiding?a. The set with the heaviest weight loadb. The final set because this is were you are the most fatiguedc. The first set because this is where you are the strongestd. It is too difficult to pin point which set produced the proper amount of

overloade. A and B

31. How does high speed movements combined with heavy weight loads, specifically movements performed during power lifting effect the body?

a. Musculature damageb. Connective tissue damagec. Carries joints far beyond a ROM they are meant to traveld. All of the abovee. None of the above

32. If you workout your chest and triceps Monday, what muscles are ok to workout on Tuesday?

a. Back and Biceps because they are the opposing musclesb. Abdominals because it is ok to work the abs everyday since they are a

small musclec. Lower body because you did not use the lower body on Mondayd. All of the abovee. None of the above

33. The harder and more intensely we workout the:a. more often we need to work out and the less rest and recovery time we

needb. longer we need to work out and the more rest and recovery time we need

6

c. the less time we need to work out and the more rest and recovery time we need

d. the intensity of the workout does not effect how long or how often you work out

34. What has been proven to be the most effective way to improve strength and speed of a sport?

a. Plyometric Exerciseb. Adding weight to the movement practiced, then removing the weightc. Pre-stretching before the muscle contracts, such as taking the bat back a

little further behind you when you swing at the balld. Strengthening the muscles involved in the skill and practicing the

techniques of the specific sporte. B and C

35. Are static contractions appropriate for people with heart disease or individuals that are unconditioned?

a. Yes they are appropriate for all individuals, static contractions do not really affect heart rate or blood pressure

b. No because the increase of demand for blood into the muscle comes from heart rate alone which will cause an abnormal increase in BP

c. It is appropriate for unconditioned heavy weaker individuals only because they are too unconditioned to go through full ROM

d. Individuals with heart disease should only perform static contractions and not go through full ROM

36. What is needed in order for a joint to have integrity?a. Stretch the muscles surrounding the jointb. Strengthen the muscles surrounding the jointc. A and Bd. None of the above

37. What is the best way to enhance one’s flexibility?a. Yogab. Pilatesc. Strength trainingd. Cardiovascular activitye. Stretching

38. An ideal level of body fat for women is a. 12-15%b. 16-22%c. 22-27%

7

d. 9-12%

39. An ideal level of body fat for men isa. 16-22%b. 22-27%c. 4-7%d. 12-15%

40. An ideal ratio of protein, carbohydrate and fat is:a. 10% fat, 15% protein and 75% carbohydrateb. 60% carbohydrate, 20% fat and 20 % proteinc. 40% carbohydrate, 40% fat and 20% proteind. 40% carbohydrate, 30% fat and 30% protein

41. The majority of your fat intake should come froma. Butter and cream cheeseb. Poly and mono unsaturated fatsc. Saturated fatd. Cholesterole. None of the above

42. Eating frequent small meals throughout the day willa. Keep your energy highb. Cause you to eat excessively later at nightc. Prevent a binged. Keep your metabolism working efficientlye. A, C and D

43. A recovery meal or snack should consist ofa. 100% carbohydrates and waterb. Fruit and waterc. Lean protein, complex carbohydrate, a little fat and waterd. 100% protein and water

44. Imbalances in patella tracking are due to:a. unequal pull of the vastus intermedius and vastus lateralisb. unequal pull of the vastus intermedius and vastus medialisc. unequal pull of the vastus medialis and vastus lateralisd. unequal pull of the rectus femoris and vastus medialise. none of the above

45. Under eating or fad dietsa. Are a quick and long-term way to lose only body fatb. May result in energy lossc. May result in muscle loss

8

d. A and Be. B and C

46. Eating sugary foods such as sports drinks or candy before a workout:a. Will give an individual a quick burst of energy b. Will raise their blood sugarc. Will drop their blood sugar causing them to feel light headed and tiredd. A and B

47. After a workout ideally how soon should carbohydrates be consumed?a. Within 45 minutesb. Within 30 minutesc. Within 15minutesd. Within 5 minutese. Within 1 hour

48. The painful arc in the rotator cuff muscles occurs between _________ and ________ degrees of shoulder abduction or flexion.

a. 70 and 120b. 80 and 120c. 90 and 120d. 100 and 120e. None of the above

49. What is the smallest molecule that a carbohydrate can be broken down to during digestion?

a. ATPb. Glucosec. Glycogend. Insuline. None of the above

50. During Leg Curl:a. the hips are the primary movers and the hamstrings help stabilizeb. the hamstrings are the primary movers and the hips help stabilizec. both the hamstrings and the hips are the primary moversd. both the hamstrings and the hips help stabilizee. none of the above

51. How many molecules of ATP are created by one molecule of glucose?a. 24b. 4c. 16

9

d. 36e. 32

52. What is an immediate source of energy that is available to use when we are using our muscles?

a. Lactic Acidb. ADPc. Creatine Phosphated. Oxygen

53. What process provides us with long term energy?a. Glycolysisb. Kreb’s Cyclec. Aerobic activityd. Oxidative phosphorylatione. A and B

54. A very thin person has enough fat to last about ________ miles of exercise or approximately _______ hours of exercise.

a. 400 miles and 100 hoursb. 600 miles and 150 hoursc. 200 miles and 50 hoursd. 250 miles and 75 hourse. Fat cannot be used as energy

55. What waste product is produced when we use up our chemical energy during exercise?

a. Carbon dioxideb. Carbon monoxidec. Lactic Acidd. Pyruvic Acide. ATP

56. What does our body need to keep replenishing in order to continuously expend energy?

a. Oxygenb. ATPc. ADPd. Carbohydratese. Glucose

57. If a client is complaining of bad indigestion, lightheadedness and shortness of breath you should:

a. Continue the workout at a lower intensityb. Have them get a drink of water

10

c. Cease the workout immediately because the possibility of an MId. Have the client sit down and continue the workout when they feel bettere. A and B

58. Athletes on insulin should ____________________ in order to prevent insulin shock.

a. Increase their doses of insulin 20 to 40% when beginning an exercise program

b. Decrease their doses of insulin 20 to 40% when beginning an exercise program

c. Stop taking their insulin when beginning an exercise programd. Continue with their regular dosage when beginning an exercise program

59. What is the most common type of heat illness that is occurs in athletes?a. Heat crampsb. Heat exhaustionc. Heat stroked. A and Be. A and C

60. Muscles pull from:a. both ends with more tension coming from the originb. both ends with more tension coming from the insertionc. both ends with equal tension on each endd. muscles do not pull; they push from one attachment to anothere. none of the above

61. How can anti-depressant medications effect exercise?a. Increase heart rateb. Decrease heart ratec. Hypotensiond. Hypertensione. A and C

62. If a client is taking Albuterol (for asthma) and Prozac (anti-depressant) what might not be the most accurate way to monitor exercise intensity?

a. Rate of Perceived Exertionb. Heart Ratec. Talk testd. All of the above

63. If a client is taking Lipitor for high cholesterol what might you be concerned with as a trainer that could be linked to their medication and how it affects their workout?

a. Sustained muscle soreness

11

b. Fatiguec. Headaches d. Post exercise hypotensione. None of the above

64. What are the 4 common types of drugs used to treat hypertension (high blood pressure)

a. Beta blockers, Statins, Ace-Inhibitors, Nitratesb. Beta blockers, Ace-Inhibitors, Diuretics, Nitratesc. Ace-Inhibitors, Diuretics, Statins, Nitratesd. Statins, Diuretics, Beta blockers, Ace-Inhibitors

65. The Abdominals attach to the:a. ribs and hipsb. pelvis and hipsc. ribs and pelvisd. hips and sternume. none of the above

66. What are the 2 main requirements need in order to improve a skill?a. Strengthening the specific muscles used in the skill and plyometricsb. Strengthening the full body and practicing the specific skill over and over

againc. Adding weight to the specific skill and strengthening the bodyd. Strengthening the specific muscles used in the skill and Adding weight to

the specific skill

67. Leg Extension is best performed with:a. the toes pointed and the knees locked outb. the toes flexed and the knees locked outc. the toes pointed and the knees slightly bentd. the toes flexed and the knees slightly bente. the toes relaxed and the knees locked out

68. Which is not a symptom of insulin-induced hypoglycemia?a. Excessive sweatingb. Low blood pressurec. Feeling faintd. Headachee. Poor coordination

69. An individual with an extreme Q-angle should be lined up on Leg Press with their:

a. toes turned out slightlyb. toes turned in slightly

12

c. toes pointed straight forwardd. someone with an extreme Q-angle should not do Leg Presse. none of the above

70. What muscle is involved in almost every human movement?a. Glutesb. Latissimus dorsic. Abdominalsd. Deltoidse. Trapezius

13

Please use the word bank below to answer the following 10 questions:(Each term is only used once and not all terms are used)

1. In order to efficiently utilize resistance exercise we must take _________________, path of motion, and range of motion into consideration.

2. Shoulder __________________ is not useful when working the chest because it decreases chest work.

3. Anytime you move one joint and nothing else has to, is an example of _______________.

4. The scapular performs _____________________ on the compound row and ___________________ on military pull-ups.

5. _______________________ is the distance a joint can move until it hits a structural barrier.

6. Anatomy, biomechanics, and _____________________ all contribute to limits in range of motion.

7. The ________________________ is responsible for 0-60 degrees of shoulder abduction.

8. The _________________________ protects the posterior aspect of the shoulder along with the Teres Minor.

9. Open kinetic chain is considered _______________ exercise and closed kinetic chain is considered _____________________.

10. Sitting has 30% more ___________________ on the spine than a standing position.

14

Stabilization Kinesiology Neuromuscular Control Protraction Retraction Depression Range of Motion Biomechanics Infraspinatus Functional Non-Functional Compression Supraspinatus Closed Kinetic Chain Mobilization

Open Kinetic Chain

Case Studies

1. The client is a 44 year old lawyer who is 6’0 feet tall and weighs 230 lbs. He sits most of his workday. He plays golf on the weekends and has not worked out in the past 10 years. He has been a member for one month and he is complaining of lower back pain. He has a history of back pain that comes and goes. What are the possible causes of his lower back pain? Describe what instructions you would give this client and design an appropriate routine for him to follow. What exercises would you avoid and why?

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

_________

15

2. The client is a 30 year old male who is 6’2” tall and weighs 190 lbs. He is a dentist and also plays for a softball league 3 times a week. He is a new client and is complaining of pain in his right shoulder. His shoulder hurts when sleeping, when throwing the ball and when he raises his arms to the side past 70 degrees of abduction. What would you recommend to this client? What could be the cause of the pain in his shoulder? Design an appropriate routine for the client to follow. What exercises would you avoid and why?

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

______________________ _________________

16

3. The client is a 63 year old woman who has been a member for over 2 years. She weighs 145 lbs and is 5’4” tall. She strength trains 2 times per week and runs on the treadmill 3 miles a day 4 times per week. During the leg extension exercise here right knee at 30 degrees of extension is causing pain. Explain specifically what you prescribe to this client. Design a routine for them to follow as well.

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

17

4. The client is a 40 year old man who is 5’9” tall and weighs 155 lbs. He has been a member for one year and works out on a regular basis. During his workout he complains of indigestion and his skin feels cool and clammy. He also feels slight pain radiating up his neck. He says he would like to continue with his workout. Explain what disease seems present and describe what steps you would take with this client, all machines you would include and all machines or exercises you would not do and why.

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

18

5. The client is a 34 year old woman who is 144 lbs and 5’3” tall. She is desperate to lose 10lbs before her cruise. During her last 2 workout sessions her form has been sloppy and her weights have dropped 5-10lbs on most machines. Before her current session she bragged that she lost 7 lbs in the last week. Later during her workout session she complained of feeling faint and lightheaded. Explain specifically what you would do and say during her workout to help this client.

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

19

6. The client is a 60 year old woman who is obese. She has been diagnosed with Type II diabetes as well as hypertension. She has never exercised in her life and her doctor has recommended she start a program right away. She is currently using insulin, however her doctor has told her if she can lose 50lbs and change her nutritional habits she can come off of it. Along with the obesity related disease above the client also suffers from sleep apnea and high cholesterol. Specifics of the client are as follows; 60 years old, height 5’2”, weight 225 lbs, cholesterol >250mgdL (HDL 35mgdL and LDL >140mgdL). There is a family history of heart disease and diabetes. She is a non-smoker and has a blood pressure of 155/95. Medications she is currently on include insulin, Tenormin (beta-blocker) and Lipitor (cholesterol lowering agent). Based on the information above design an exercise program for this client. What contraindications to exercise are present in this situation? List the goals of the client. Design a specific routine for the client. Also indicate what exercises you would not include and why.

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

_________________________ __________________

20

_____________________________

21