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StudentAssignment

Pack

e0203401AS01A-14

Personal Fitness Trainer & Nutritional Specialist

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For more inFormation contact:

U.S. Career InstituteFort Collins, CO 80525

www.uscareerinstitute.edu

Student Assignment Pack

Instructions for Quizzes1. Be sure you’ve mastered the Lessons and Practice Exercises that this Quiz covers.2. Mark your answers on the Quiz, and make sure to check your answers by reviewing the Lessons.3. When you’re finished, decide how you will submit your answers and then follow the correct

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● Online: Submit your answers online and receive your grade immediately by submitting them to the student site, www.uscareerinstitute.edu.

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For a Quiz that contains Instructor-graded questions, please select the method of submission:

● Online: Submit your answers online for an instructor to review and grade by submitting them to the student site, www.uscareerinstitute.edu.

● Mail or Fax: Transfer your Quiz answers to the Answer Sheet, using only blue or black ink. Mail your Cover Sheet and Answer Sheet using the enclosed envelope, or fax the forms to 1-877-599-5863.

After you have submitted your Quiz answers, you may begin the next lesson. You do not need to wait for your Quiz results to move on to the next lesson!

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Quiz 1: The Fitness Industry and YouThis is a Scanner Quiz that should be submitted according to the instructions at the beginning of this pack.

For the following questions, choose the best answer from the choices provided. Each question is worth 10 points.

1. A healthy body _____.a. is free from both physical disease and painb. is unable to perform vital functionsc. is something that all bodybuilders haved. can be guaranteed with proper nutrition

2. Exercise that strengthens the heart and lungs _____.a. always increases a person’s muscular massb. is all that is needed to achieve optimal fitnessc. should always be done first thing in the morningd. is an important part of a fitness routine

3. Which age group makes up the second largest percentage of health club members? a. Young adults ages 18 to 43b. Baby boomers ages 44 to 64c. Adults ages 65 and olderd. All age groups are equally represented.

4. _____ is the result of balancing various areas of one’s life, such as physical health, mental attitude and social relationships. a. Nutritional soundnessb. Good mental statusc. Wellnessd. Counseling

5. As a _____, you’ll share your knowledge of fitness and nutrition and explain to clients how to use equipment correctly and follow a sensible nutrition plan.a. doctorb. teacherc. counselord. negotiator

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6. When a client’s personal or health problems lie outside a fitness trainer’s professional expertise, _____.a. the trainer needs to work with the client to resolve the problemsb. a psychologist won’t be able to help eitherc. the client should be referred to other qualified health professionalsd. the client is dangerous and should be avoided

7. Which of the following would a successful personal fitness trainer offer a client? a. Education and encouragement to help him achieve his fitness goalsb. Guaranteed weight lossc. Nutritional advice to treat a chronic illnessd. A detailed lesson about human anatomy

8. The purpose of community health promotion programs is to _____.a. coach people on a one-on-one basisb. reach and benefit whole segments of the populationc. get everyone in the country to lose weightd. increase the number of people attending health clubs

9. Self-employed nutritional specialists and personal fitness trainers can expect to make more money than those working for gyms because _____.a. they work harderb. they need to hire their own secretariesc. employed gym trainers only receive a percentage of what clients pay for their servicesd. self-employed professionals need to find their own client base

10. One advantage of being a self-employed personal fitness trainer would be _____.a. having an available client base when starting outb. having friendlier clientsc. being able to choose your own hoursd. never needing to market your services

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Quiz 2: The Fitness-Wellness ConnectionThis is a Scanner Quiz that should be submitted according to the instructions at the beginning of this pack.


1. _____ is a fat that our bodies produce naturally.a. Cholesterol b. Trans fatc. Saturated fatd. A calorie

2. The numerous benefits a person experiences as a result of regular exercise and a healthy diet _____.a. are not relatedb. are interrelatedc. are actually harmful to the elderlyd. only benefit those younger than 20 years of age

3. The average life expectancy in the United States _____.a. is decreasing as a result of lifestyle diseasesb. is greater for men than womenc. is not really knownd. continues to increase

4. Endorphins released during exercise _____.a. make a person very dizzyb. tend to result in an increased sense of well-being and an improved moodc. cannot help a depressed person’s moodd. can make a person feel tired

5. Weight training helps increase a person’s bone mass, making him less likely to develop _____.a. bone cancerb. improved balancec. osteoporosisd. muscle mass

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6. When a person increases her muscle mass, she _____.a. is more likely to be obeseb. should avoid ingesting proteinc. will also increase her metabolismd. can eat anything she wants and not gain weight

7. A physical fitness program can improve a person’s mental health by _____.a. increasing his mental clarityb. allowing him to eat more sugarc. preventing the development of osteoporosisd. decreasing the number of endorphins his brain releases

8. Wellness is best achieved through an appropriate balance of several areas of one’s life: physical health, mental health and _____.a. occupational healthb. social relationshipsc. psychological healthd. spiritual relationships

9. When considering diet it is important to realize that _____.a. people feel better on low-fat dietsb. low-carbohydrate diets will not help people lose weightc. there is no “one-size-fits-all” dietd. a person with a fast metabolism should eat plenty of calorie-dense foods

10. Who is most at risk for developing osteoporosis? a. An African-American maleb. An African-American femalec. An Asian femaled. A Caucasian male

11. Which of the following is a social factor that could impact a person’s overall wellness? a. The amount of familial support she hasb. Whether she practices yogac. Whether she has a sedentary occupationd. The amount of omega fatty acids she eats

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12. _____ is the condition of having greater than 25 percent of one’s total body weight as fat in men and greater than 32 percent of one’s total body weight in women. a. High blood pressureb. Being overweightc. Type 2 diabetesd. Obesity

13. Which of the following has led to an increasingly sedentary lifestyle for Americans?a. The increasing number of gyms in this countryb. The increasing number of drive-thrus availablec. The violence found in video games todayd. Advertisements for fast food

14. The ability to run up a flight of stairs without becoming winded is an example of _____. a. muscle and joint flexibilityb. body compositionc. cardiovascular efficiency and enduranced. muscular strength and endurance

15. Which of the following is a controllable risk factor of high blood pressure? a. Ageb. Genderc. Raced. Obesity

16. _____ is an example of an exercise that increases balance and flexibility.a. Yogab. Volleyballc. Rollerbladingd. Badminton

17. Which of the following is the leading cause of death in the United States? a. Cancerb. Strokec. Obesityd. Heart disease

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18. _____ is an example of a heart-healthy fat.a. Margarineb. An applec. Olive oild. Salt

19. A stroke occurs when blood flow to part of the brain is cut off as a result of _____.a. prolonged stressb. the release of endorphinsc. a blow to the headd. a blocked or ruptured blood vessel

20. Which of the following beverages is most likely to aggravate an ulcer? a. Skim milkb. Coffeec. Apple juiced. Hot chocolate

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Quiz 3: The Psychology of WellnessThis is a Scanner Quiz that should be submitted according to the instructions at the beginning of this pack.


1. Dietary choices _____.a. have an impact on a person’s mental stateb. should never be discussed c. are important only if a person is overweightd. have little to do with a person’s psychological state

2. An example of how a client might use his muscles outside the gym is _____.a. parking right next to the entrance of the video storeb. taking the stairs at work instead of the elevatorc. getting his kids to do the yard workd. taking the bus downtown instead of driving a car

3. One reason why it is easy for a person’s diet to sabotage her fitness plan is because _____.a. modern life makes it easy to choose healthy foodsb. what one eats doesn’t have an effect on his overall wellnessc. people do their eating independent of their personal fitness trainers d. people pay too much attention to what they eat

4. There are _____ stages to behavior change.a. fourb. fivec. threed. six

5. A personal fitness trainer should _____.a. set all goals for her clientsb. give up on a client who has a bad attitudec. not make any promises or guarantees regarding what the client will achieved. not encourage her clients in any way—they need to learn to motivate themselves

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6. One way that a personal fitness trainer can help move a client from the precontemplation stage to the contemplation stage is to _____.a. give the client extra attention during stressful periodsb. provide literature pertaining to the client’s health problemsc. ask the client to use visualization while they exercised. set all the client’s fitness goals for him

7. A person who still is weighing the pros and cons of making a behavior change is probably in which stage of behavior change? a. Maintenanceb. Actionc. Preparationd. Contemplation

8. A contract between trainer and client that explicitly states the client’s commitment to behavior changes is often helpful in which stage of behavior change? a. Maintenanceb. Actionc. Preparationd. Contemplation

9. When a person remains consistently committed to his healthy new lifestyle for an extended length of time, he is said to be in which stage of behavior change? a. Maintenanceb. Actionc. Preparationd. Contemplation

10. For young people, there isn’t much immediate incentive to eat healthy because _____.a. children don’t become obeseb. they burn off what they eat in school sportsc. the negative effects of a poor diet usually don’t show up until later in lifed. it’s not normal for kids to eat healthy

11. The job of a personal fitness trainer and nutritional specialist is to help clients establish and maintain healthy behaviors that _____.a. allow them to lose weight quicklyb. they can sustain for a lifetimec. are time consumingd. allow them to eat whatever they want

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12. It is best to have a goal that is _____.a. unrealisticb. specific c. set by the trainer for the clientd. easy for the client to accomplish

13. Personal fitness trainers provide their clients with a variety of workouts to _____.a. make sure they are always tired after exercisingb. give them competitive successc. keep them from getting bored d. help them lose weight faster

14. The ultimate responsibility of a client’s health lies _____.a. in the client’s personal fitness trainerb. in the client’s nutritional specialistc. in the client’s physiciand. within the client

15. During which stage of an exercise program is a person most likely to drop out and revert to unhealthy behaviors? a. The first few monthsb. Between three and six monthsc. After six monthsd. After a year or more

16. Studies show that people are more likely to stick with a fitness program if they _____.a. are obeseb. take responsibility for their own healthc. do an elaborate workout d. have bad chemistry with their trainer

17. Positive affirmations help _____.a. improve the client/trainer relationshipb. people visual themselves as fitter and healthierc. keep people from developing intrinsic motivationd. increase a person’s confidence in her own abilities

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18. Which of the following is an example of positive reinforcement? _____a. Verbally praising a client after she completes an exerciseb. Threatening to stop working with a client who doesn’t follow her fitness planc. Wanting to exercise for the enjoyment of exercise itselfd. A trainer modeling healthy eating for her client

19. Which of the following will help build a client’s intrinsic motivation to exercise? a. Wanting to please the trainerb. Taking frequent breaks during workoutsc. Running a mile in a personal best timed. Workouts that are quick and predictable

20. What is the best way for a personal fitness trainer to handle bad chemistry with a client? a. Wait until the client addresses the problem.b. Hope the client stops coming.c. Discuss the matter with the client and, if needed, refer her to someone else.d. Refer the client to someone else without an explanation.

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Quiz 4: Exercise—Physiology 101This is a Scanner Quiz that should be submitted according to the instructions at the beginning of this pack.


1. The best way to measure resting heart rate is to _____.a. place the thumb on the inside of the wristb. wait until just before you go to bedc. place the index and middle finger on the inside of the wristd. subtract your age from 220 or 226

2. The top number of your blood pressure _____.a. is systolic, the pressure generated in the vessels when the blood pumps

through the bodyb. is diastolic, the pressure generated in the vessels when the blood pumps

through the bodyc. should range from 130 to 160d. should range from 70 to 80

3. The most effective aerobic exercises tend to be continuous, rhythmic and _____.a. involve the armsb. involve the large muscle groupsc. require a lot of intensityd. should be too strenuous to be performed while holding a conversation

4. Exercising at 40 percent of VO2 max _____.a. places undue strain on the heartb. is fine for beginnersc. should be attempted only by trained athletesd. is guaranteed to be anaerobic

5. Intermediate slow distance exercise _____.a. lasts for 20 minutes to one hourb. should be reserved for elite athletesc. is also known as interval trainingd. requires a solid base of six months of walking

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6. Bioelectrical impedance_____.a. is the most reliable measurement for fat massb. regulates heartbeatc. skews the measurement of the resting heart rated. is less reliable than calipers and underwater weighing for measuring fat mass

7. Aerobic exercise, in the long term _____.a. increases your resting heart rateb. decreases the size of the ventricles in your heartc. increases your ability to do intense exercised. decreases the amount of blood that is moved with each heartbeat

8. Performing a sustained activity over a period of time is the definition of _____.a. intensityb. continuous trainingc. interval trainingd. pulmonary training

9. Target heart rate is estimated by subtracting your age from _____.a. 180b. 200c. 220d. 230

10. Perceived exertion is _____.a. an unsound method for estimating fitnessb. a subjective way to measure exercise intensityc. an objective method for calculating target heart rated. less accurate than the talk-test method for estimating

aerobic capacity

11. Which of the following is NOT one of the four body weight components? a. Muscle massb. Water weightc. Fat massd. Tissue weight

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12. The term _____ means how far and how easily your muscles can move a joint. a. flexibilityb. stretchingc. bendingd. strength

13. The _____ system brings nutrients, oxygen, glucose, amino acids and hormones to all the cells in the body.a. nervousb. digestivec. cardiovascular d. respiratory

14. Arteries _____.a. are made of capillariesb. lead blood away from the heartc. cause oxygen exchanged. include systemic veins

15. _____ are part of the respiratory system.a. The lungs, nose and veinsb. The heart, lungs and capillariesc. The heart, nose and larynxd. The nose, pharynx and larynx

16. Pulmonary ventilation can be divided into two parts: _____.a. inspiration and hyperventilationb. inspiration and expirationc. hypoventilation and hyperventilationd. hypoventilation and expiration

17. _____ is important in maintaining appropriate body temperature.a. Oxygenb. Carbon dioxidec. Heart rated. Blood pressure

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18. _____ training alternates periods of exercise with periods of rest.a. Aerobicb. Intermediate slow distancec. Intervald. Continuous

19. The energy that drives the muscles to contract comes mostly from _____.a. DNAb. AVc. PATd. ATP

20. You want your 26-year-old client to exercise at a level of 60 percent of her maximum heart rate. Her resting heart rate is 66 beats per minute. To exercise at 60-percent intensity, your client needs to keep her heart rate at or near _____ beats per minute. a. 92.4b. 143c. 220d. 154

21. You have a male client with a predicted maximum heart rate of 195 and a resting heart rate of 63 beats per minute. What is his heart rate reserve? a. 159b. 123c. 195d. 132

22. Your female client is 22 years old. What is her predicted maximum heart rate? a. 198b. 226c. 104d. 222

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23. You want your 62-year-old male client to exercise at a level of 55 percent of his maximum heart rate. His resting heart rate is 70 beats per minute. To exercise at 55-percent intensity, your client needs to keep his heart rate at or near _____ beats per minute.a. 88b. 148c. 70d. 118

24. If you measure your client’s resting heart rate and count 35 beats in 30 seconds, his resting heart rate is _____ beats per minute.a. 35b. 74c. 70d. 53

25. If you measure your client’s resting heart rate and count 80 beats in 60 seconds, his resting heart rate is _____ beats per minute.a. 80b. 160c. 40d. 70

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Quiz 5: Nutrition 101This is an Instructor-graded Quiz that should be submitted according to the instructions at the beginning of this pack.

Part 1: Fill in the BlankFor the following questions, choose the best term from the words listed to complete each sentence. Not all terms will be used. Each item is worth 4 points.

a

sugar

two percent

omega-6s

complex carbohydrates

*omega-3s

*two

*one percent

*fat

*creatine

steroids

*Vitamin A

K

major

*lactose intolerance

three

aspartame

*dietary fiber

white rice

salt attracts iodine

avocados

half

*milk

*major and trace

*B

minor

peanut intolerance

fat soluble and water soluble

*need to be obtained from dietary sources

*salt attracts water

she is not dehydrated at all

beans

histamines

one slice of white bread

*antibodies

Vitamin C

are made by the body

*she is already dehydrated

*saccharin

brown rice

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1. Which of the following foods is naturally high in oil?

2. Which component of plant-based foods does the typical American under-consume?

3. Some amino acids are essential, meaning they _____.

4. Which is a source of complete protein?

5. _____ may help protect people from age-related ailments, such as heart disease, some cancers, immune disorders and arthritis.

6. Which vitamin is fat-soluble?

7. Several of the _____ vitamins are responsible for helping the body release energy from or metabolize food, build proteins and repair muscle tissue.

8. Minerals can be grouped into two categories, _____, by the amount of that mineral found in the body.

9. The _____ minerals are calcium, chloride, magnesium, phosphorus, potassium and sodium.

10. MyPlate guidelines suggest that _____ of the plate should be fruit and vegetables.

11. Which of the following is an example of whole grains from the Grains Group?

12. Eating excess amounts of salt can lead to dehydration because _____.

13. The first sugar substitute introduced in the U.S. was _____.

14. At nine calories per gram, _____ is the most calorie-dense food component.

15. Approximately what percentage of the adult population in the United States suffers from one or more food allergies?

16. _____ are special proteins that combat anything the body considers to be a foreign invader.

17. One common intolerance to a type of sugar in food is _____.

18. It is recommended that a person drink _____ cups of water 15 to 20 minutes prior to exercise.

19. When a person realizes she is thirsty, _____.

20. Some young athletes now use _____, a supplement that claims to improve athletic performance.

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Part 2: PracticumYour new client, Eli, needs some nutritional advice. He wants to lose weight but isn’t sure how many calories he needs to take in per day to accomplish his goal. Eli is also confused about what constitutes a serving size when it comes to the MyPlate guidelines, and he’s unsure how much water he’s supposed to drink when he works out. As a personal fitness trainer, it’s your job to answer his questions and show him what he’ll need to do to achieve his goals.

You can assume the following information about Eli: y He is a healthy, 27-year-old man with no problems in his medical history. y He weighs 220 pounds. y He is six feet tall. y He gets about three hours of moderate activity a day.

Develop a nutrition plan for Eli by filling in the blanks. There is no word bank for this part of the Quiz. To answer these questions, use what you learned in this lesson. Each item is worth 4 points.

21. Eli is using MyPlate.gov to determine how many servings he should have from each food group per day. But, he’s confused about how much a serving is. You give him examples of servings for each food group. For instance, a serving of Dairy might be _____.

22. Eli often feels thirsty when he’s working out. He’s not sure how much water he’s supposed to drink during his workout. You explain that thirst is not a good indicator of when to drink water, because by the time he feels thirsty, Eli already is dehydrated. You recommend that Eli drinks _____ for every 15 minutes of activity to replace water losses during a workout.

23. Eli is trying to lose weight. To help him do so, you could begin by calculating his RMR. What is the equation used to calculate RMR?

24. To help Eli lose weight, you could work out several equations by hand. However, most gyms use electronic devices to calculate caloric needs. One such device is called the _____.

25. After using an electronic device to calculate Eli’s caloric needs, you explain that a 3,500 calorie deficit leads to a loss of one pound of body weight. A person who wants to lose weight must take in _____ calories than he expends through the three calorie-burning processes: RMR, activity and TEF.

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Personal Fitness Trainer & Nutritional SpecialistQuiz 5

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Quiz 6: Fueling for ActivityThis is a Scanner Quiz that should be submitted according to the instructions at the beginning of this pack.


1. Eating frequently throughout the day helps keep a person’s energy level up by _____.a. sending his body into a famine modeb. keeping blood sugar levels stablec. depleting his insulin supply d. ensuring the body receives all the essential nutrients

2. _____ are the three nutrients that provide the body with its energy needs.a. Carbohydratesb. Micronutrientsc. Macronutrientsd. Fats

3. If the body runs out of stored carbohydrates during an exercise session, it starts to burn _____.a. proteinb. antibodiesc. steroidsd. hormones

4. The ability of the muscles to sustain physical exercise efforts over a period of time refers to _____.a. muscle strengthb. muscle tonec. muscle enduranced. the placebo effect

5. Which of the following is a good source of omega-3 fatty acids?a. Coconut oilb. Cerealc. Flaxseed oild. Citrus fruit

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6. Amino acids contain _____, which is responsible for linking together several amino acids. a. hydrogenb. carbon dioxidec. oxygend. nitrogen

7. When a person is lifting weights to build muscle, her protein needs increase by about _____ percent.a. 10b. 20c. 40d. 50

8. Which monosaccharide is responsible for the sweet taste of foods, such as honey, fruit and carbonated soft drinks? a. Fructoseb. Galactosec. Glucosed. Maltose

9. Which of the following is NOT an example of a polysaccharide? a. Dietary Fiberb. Glycogenc. Starchd. Sucrose

10. Many endurance athletes utilize a technique called _____ as a means of increasing the amount of glycogen that their bodies store. a. carbohydrate loadingb. carbohydrate storingc. glycogen loadingd. glycogen storing

11. The weight loss that occurs during the first few days on a low-carbohydrate diet is mostly due to _____.a. fat lossb. water lossc. nitrogen lossd. fiber loss

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12. One property that all lipids share is that they _____.a. must be obtained from the dietb. cause heart attacksc. only dissolve in fatd. only dissolve in water

13. _____ supplementation may be necessary, particularly in those who avoid dairy products or have a low caloric intake.a. Ironb. Calciumc. Proteind. Multivitamin

14. Which of the following nutrients is especially important for women of childbearing age? a. Vitamin Cb. Folic acidc. Vitamin B5d. Vitamin K

15. The _____ effect occurs when a person’s belief that something has an effect results in a real physical change.a. placebob. steroidc. mind-over-matterd. power-of-the-mind

16. The body needs _____ calories to repair an injury or fight off an illness.a. extrab. fewerc. an equal amount ofd. no

17. Vitamin C is needed to make _____, a protein contained in bone and connective tissue. a. ligamentb. amino acidc. calciumd. collagen

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18. All anabolic steroids work in a similar way—they create a _____ nitrogen balance in the body, thus aiding in muscle building. a. negativeb. hydrogen andc. oxygen andd. positive

19. Which of the following is an unwanted side effect of steroid use?a. Rapid weight lossb. Aggressionc. Increased fertilityd. The development of physical female traits

20. _____ is a growing field that studies the relationship between an athlete’s psychological state and her physical performance. a. Exercise attitudeb. Mental athleticismc. Sports psychologyd. Sports physiology

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Quiz 7: The Energy EquationThis is an Instructor-graded Quiz that should be submitted according to the instructions at the beginning of this pack.

Part 1: Fill in the BlankFor the following questions, choose the best term from the words listed to complete each sentence. Not all terms will be used. Each item is worth 5 points.

70 percent to 85 percent

3.5 ml/kg/min

amount of air exhaled in forced expiration

anaerobic exercise

general and walking

cilia

60


dead space volume

amount of air inhaled in forced inspiration

10

general and activity specific


exercise intensity

tidal volume


5.3 ml/kg/min

frequency

MET

glycolysis

alveoli

40

cardiac output

aerobic exercise

duration

heart rate

lactic acid

12

1. The amount of air that remains in the respiratory passageways and never reaches the alveoli is _____.

2. Expiratory reserve volume is the _____.

3. One metabolic equivalent or MET is _____.

4. The _____ are fine hairs on the surface of the respiratory tract that are responsible for removing foreign substances and excess fluids.

5. The atria contract at about _____ beats per minute.

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6. _____ is measured by multiplying stroke volume by the heart rate or pulse.

7. Swimming, running and rowing all are types of _____.

8. _____ is the number of exercise sessions in a week.

9. _____ measures the workload or how hard the heart is working.

10. Healthy adults may exercise at _____ of their maximum heart rate.

11. An effective warm-up session has two components: _____.

12. The energy your body consumes at rest is the largest part of your total energy expenditure—about _____.

13. When your cells have enough oxygen and produce energy aerobically, the byproduct of _____ is used to produce more energy.

14. Some studies show that the amount of combined ATP and creatine phosphate stored in the body is enough for only about _____ seconds of maximal effort.

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Part 2: PracticumEvery few days, your client Liz puts her toddler into the car seat and drives a short distance to the grocery store, feeling guilty the entire way about how much gas she’s wasting and wishing she could enjoy the outdoors. She wants to be able to walk to the corner store to pick up milk while pushing her toddler in a stroller. But, no matter how badly she wants to, she thinks that walk to the store would just be too much work.

You can assume the following information about Liz:

● She is a healthy, though slightly overweight, 33-year-old woman with no problems in her medical history.

● She hasn’t pursued a formal exercise program since the fourth month of her pregnancy, nearly 18 months ago, and no longer has a gym membership.

● She doesn’t consider herself active now.

● Her resting heart rate is 65 beats per minute.

Fill in the blanks to develop a cardiovascular training program for Liz to help her achieve her goals. There is no word bank for this part of the Quiz. To answer these questions, use what you learned in this lesson, as well as Lesson 4. Each question is worth 5 points.

15. Since Liz doesn’t have a gym membership, you recommend _____ as a good exercise.

16. You tell Liz she should buy appropriate footwear and be sure it provides adequate cushioning, heel support and flexibility. She should warm up and cool down properly and increase her intensity gradually. Liz also must monitor her exercise _____ to avoid sore muscles.

17. You explain that Liz should try to exercise as often as possible as long as her muscles aren’t too sore. Since she is just beginning her program, eight weeks of exercising every other day is a good starting point. She should try to exercise for at least _____ minutes per session, gradually increasing this amount of time.

18. You tell Liz she can add _____ to her workout by going up hills or upping her speed.

19. To _____ and _____, you want Liz to walk slowly for about five minutes.

20. Liz is inactive or has a low fitness level. Therefore, you want her to exercise at only 55 percent of her maximum heart rate. Her heart rate needs to be at or near _____ beats per minute for her to exercise at 55 percent of her maximum heart rate.

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NAME

ADDRESS

CITY STATE ZIP



FN-02


1. _____________________________________________

2. _____________________________________________

3. _____________________________________________

4. _____________________________________________

5. _____________________________________________

6. _____________________________________________

7. _____________________________________________

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8. _____________________________________________

9. _____________________________________________

10. _____________________________________________

11. _____________________________________________

12. _____________________________________________

13. _____________________________________________

14. _____________________________________________

15. _____________________________________________

16. _____________________________________________

17. _____________________________________________

18. _____________________________________________

19. _____________________________________________

20. _____________________________________________

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Quiz 8: Anatomical Terms and LocationsThis is an Instructor-graded Quiz that should be submitted according to the instructions at the beginning of this pack.

For the following items, fill in the blank with the appropriate term or phrase from the list. Not all terms will be used. Each question is worth 4 points.

anatomy histology physiologyendocrinology pathology reverseforward ventral transversesagittal coronal supinelongitudinal midsagittal cartilaginousrotation bursa pronecircumduction synovial fascia

1. The study of the human body when anatomy and/or physiology is/are abnormal is _____.

2. A joint capsule surrounds the _____ joint.

3. The science of _____ studies the structure of the body—the structure and relationships of body parts.

4. A _____ section divides the body into front and back parts.

5. A section that divides the body into equal right and left halves is called a _____ section.

6. When the palm faces upward, it is in a _____ position.

7. A _____ section divides the body into top and bottom parts.

8. _____ is connective tissue that wraps our organs and muscles, supporting them and giving them their shape.

9. In the anatomical position, the palms face _____.

10. Turning your head while driving is an example of _____.

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For the following items, match the term or terms in the left column with the appropriate definition from the right column. Each item is worth 4 points.

11. flexion

12. abduction

13. circumduction

14. protraction

15. inversion

16. lateral flexion

17. supination

18. depression

19. dorsiflexion

20. extension

For the following items, determine the correct term from the choices provided. Each item is worth 4 points.

21. The hand is _________________________ to the elbow.

22. The chin is _________________________ to the ears.

23. The ribs are ___________________________ to the heart.

24. The skin is _________________________ to the muscles of the upper arm.

25. The neck is _________________________ to the shoulder.

a. movement where the angle between body parts is increased

b. movement of the jaw inferiorlyc. movement of the foot so the sole faces inwardd. movement of the foot upward at the anklee. movement of a body part away from the midline of the bodyf. turning the hand so the palm faces upward g. movement of a body part so that its end follows a circular pathh. movement of the trunk sideways from the midline of the bodyi. movement of a body part forwardj. movement that decreases the angle between two body parts

[distal/proximal]

[ventral/dorsal]

[external/internal]

[superficial/deep]

[caudad/cephalad]

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NAME

ADDRESS

CITY STATE ZIP



FN-02


1. _____________________________________________

2. _____________________________________________

3. _____________________________________________

4. _____________________________________________

5. _____________________________________________

6. _____________________________________________

7. _____________________________________________

8. _____________________________________________

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9. _____________________________________________

10. _____________________________________________

11. ___________

12. ___________

13. ___________

14. ___________

15. ___________

16. ___________

17. ___________

18. ___________

19. ___________

20. ___________

21. _____________________________________________

22. _____________________________________________

23. _____________________________________________

24. _____________________________________________

25. _____________________________________________

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Quiz 9: Musculoskeletal Anatomy and PhysiologyThis is a Scanner Quiz that should be submitted according to the instructions at the beginning of this pack.


1. Cancellous bone is _____. a. the solid, outermost layer of bone tissue b. the innermost, center part of bone tissue c. the tissue that lies between the outer compact bone and the inner marrow d. hollow, and also called marrow

2. The innermost, center part of bone tissue is hollow, and is called the _____. a. compact boneb. cancellous bonec. marrow cavityd. spongy bone

3. While still in the womb, a fetus develops a cartilage framework from which his bones will be formed. The process in which bone gradually replaces this cartilage is called _____ bone formation.a. mitochondrial b. endochondral c. cancellous d. marrow

4. _____ connects the ribs to the sternum or breast bone and makes up the nasal septum or wall inside the nose.a. Hyaline cartilageb. Fibrocartilagec. Elastic cartilaged. Osteocartilage

5. A _____ is a break in the bone. a. fracture b. stressc. ligamentd. joint

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6. The bones of the _____ skeleton are those in the long axis of the body.a. humanb. auxiliaryc. appendiculard. axial

7. The _____ is a bone of the appendicular skeleton.a. spineb. pelvic girdlec. bony thoraxd. skull

8. The _____ system consists of organs that produce movement anywhere in the body by contracting and relaxing. a. skeletalb. respiratory c. cardiovascular d. muscular

9. _____ muscles are those connected to the skeleton or other connective tissue. a. Skeletal b. Involuntary c. Cardiacd. Smooth

10. _____ contraction occurs when a muscle tries to shorten, but shortening is prevented, producing heat and tension rather than motion.a. Isotonicb. Isometricc. Extensive d. Elastic

11. Which special property of muscles allows them to snap back to their original size and shape after stretching? a. Contractilityb. Extensibilityc. Elasticityd. Irritability

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12. Motor neurons have long, thread-like projections called _____. a. axonsb. synapsesc. actind. neurotransmitters

13. The amount of oxygen it takes to break down the lactic acid that builds up in muscles is called _____. a. oxygen debtb. oxygen finec. nitrogen balanced. oxygen cycle

14. The axial muscles are _____. a. the same as appendicular musclesb. those of the head, face, neck and trunkc. those that lie in the extremitiesd. the arm and leg muscles

15. A muscle that plays an indirect role in movement is a(n) _____. a. agonistb. antagonistc. synergistd. prime mover

16. The most rapid muscle strength gains generally occur in individuals from which age group? a. Ages 10 to 20b. Ages 20 to 30c. Ages 30 to 40d. Older than age 40

17. _____ are better suited for anaerobic exercises that require short bursts of intense activity. a. Strength-training exercisesb. Fast-twitch fibersc. Marathon runnersd. Slow-twitch fibers

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18. During resistance training, as the load increases, the number of repetitions that can be done _____. a. increasesb. decreasesc. stays the samed. sometimes increases

19. When the goal of training is to increase muscle size and strength, rest periods should _____. a. allow full recovery of the musclesb. allow partial recovery of the musclesc. be eliminatedd. only be used if absolutely necessary

20. _____ refers to the number of times a person repeats a number of repetitions. a. Loadsb. Volumec. Setsd. Strength

21. _____, a protein that transports oxygen to cells, is increased in volume as a result of endurance training. a. Calciumb. Neurotransmitterc. Myoglobind. Glycogen

22. When an initial period of strength gain is followed by strength capabilities that remain stable for an extended period, it is called a _____. a. breakdown plateaub. power-lifting plateauc. strength stoppaged. strength plateau

23. By switching the _____ and the number of repetitions a client performs, you cause her to engage more muscle fibers. a. amount of rest timeb. training volumec. number of setsd. amount of resistance

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24. During _____ training, an exercise is performed using a given load until the muscles are fatigued. Then the load is reduced so that the muscles are able to perform two or three more repetitions of the exercise. a. breakdown b. assistedc. fastd. negative

25. Along the same line as breakdown training is _____ training, during which the client is able to perform two or three repetitions following fatigue with help in lifting the amount of weight from his trainer.a. assistedb. breakdownc. fastd. slow

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Quiz 10: Muscles in Action IThis is a Scanner Quiz that should be submitted according to the instructions at the beginning of this pack.


1. About 55 percent to 65 percent of your calories should come from _____. a. sugarsb. proteinsc. fatsd. carbohydrates

2. _____ require(s) more effort for your body to digest. a. Fatb. Sugarc. Proteind. Carbohydrates

3. _____ are grouped into bundles of up to 150 fibers.a. Connective tissuesb. Collagen fibersc. Muscle fibersd. Neurons

4. _____ is the protein that makes up bones, tendons and ligaments.a. Type I calciumb. Type I collagenc. An amino acidd. Elastin

5. _____ is a protein that allows for flexibility. a. Calciumb. Amino acidc. Collagend. Elastin

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6. The nervous system has two parts: the central nervous system and the _____ nervous system.a. pulmonary b. peripheralc. skeletald. vertebral

7. _____ carry information from the peripheral receptors to the brain and spinal cord. a. Sensory nerve cellsb. Motor nerve cellsc. Neuronsd. Receptors

8. In concentric muscle action, the force of the muscle contraction is _____ the external resistance.a. less thanb. greater thanc. the same asd. faster than

9. Isometric muscle action _____ a muscle.a. lengthensb. shortensc. doesn’t change the length ofd. snaps

10. _____ exercises are also known as dynamic resistance exercises; these exercises provide external resistance throughout the range of motion of a muscle. a. Isotonicb. Isometricc. DOMSd. Isokinetic

11. Traditional free weights and stacked-weight systems provide _____.a. both constant and variable resistanceb. variable resistancec. constant resistanced. neither variable nor constant resistance

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12. A primary disadvantage of _____ exercises is that you can’t always train through a full ROM. a. variable resistanceb. constant resistancec. isokineticd. isometric

13. In _____ exercises, the amount of resistance matches the speed of the movement. a. isokineticb. isometricc. constant variable resistanced. dynamic resistance

14. Equipment for isokinetic exercises includes _____.a. stacked weightsb. free weightsc. hydraulic equipmentd. your body’s weight

15. You hold a weight and raise your arm out to the side until it is at shoulder height and hold your arm there. The isometric part of the exercise occurs _____.a. at no point in this exerciseb. when you’re holding the weight stillc. throughout the exercised. when you’re moving the weight into position

16. A well-known isometric exercise is the _____.a. crunchb. situpc. pushupd. wall sit

17. Biceps curls, shoulder shrugs and shoulder or arm raises all are examples of _____ exercuses.a. isokineticb. isometricc. kineticd. dynamic resistance

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18. Situps, pushups and pullups are examples of _____ exercises.a. kinetic b. isometricc. isotonicd. isokinetic

19. Minor tears in the connective tissues that hold muscle fibers together and in the muscle cell membranes cause _____.a. muscles to go numbb. delayed onset muscle sorenessc. lactic acidd. detrimental inner muscle soreness

20. DOMS lasts for about _____.a. one to three daysb. half an hour to one hourc. one to two monthsd. more than a year

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Quiz 11: Muscles in Action IIThis is a Scanner Quiz that should be submitted according to the instructions at the beginning of this pack.


1. Biomechanics is the study of _____.a. how the body movesb. the human bodyc. the function of a living organism and its partsd. the internal and external forces acting on the human body and the influences of

those forces

2. _____ considers two situations: times when the body is lying down and times when it isn’t. a. Biologyb. Anatomyc. Biomechanicsd. Kinesiology

3. _____ are the parts that the joints connect.a. Musclesb. Connective tissuesc. Segmentsd. Ligaments

4. Stable joints have increased strength but less _____.a. mobilityb. directionalityc. momentd. strength

5. When you ride a bicycle, your core is in linear motion, while your hips and knees experience rotary motion. _____ motion describes this situation.a. Translatoryb. Curvilinearc. Rotaryd. General plane

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6. The muscle that works in opposition to the prime mover is the _____.a. agonistb. antagonistc. synergistd. secondary mover

7. _____ hold one bone in place so that movement can occur at another bone. a. Synergistsb. Agonistsc. Primary moversd. Antagonists

8. The axis of rotation also is called the _____.a. fulcrumb. leverc. torqued. resistive force

9. In a lever, the distance between a force and the axis of rotation is called the _____.a. motiveb. resistivec. torqued. moment or lever arm

10. The degree to which a force causes a lever to rotate at a hinge joint is the _____.a. torqueb. leverc. fulcrumd. axis

11. A _____ acts against or resists a motive force.a. first-class leverb. resistive forcec. second-class leverd. motive force

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12. In a first-class lever, the _____.a. resistance is between the force and the axisb. axis is located between the force and resistancec. force is between the axis and resistanced. torque is between the force and axis

13. As punishment for misbehaving in science class, Robbie has to stand at the front of the room, holding a stool at arm’s length, shoulder high, for five minutes. His arms are 35 inches long, and the stool weighs five pounds. What is the resistive force torque of the stool? a. 350 pounds-inchesb. 35 pounds-inchesc. 40 pounds-inchesd. 175 pounds-inches

14. If our resistive force torque in a given situation is 200 pound-inches, and Fa = 4 inches, what does F equal in the following equation: 200 pound-inches = F × 4 inches? a. 50 poundsb. 80 poundsc. 100 poundsd. 25 pounds

15. In a biceps curl, the biceps muscle is the _____ on both the up and down movements.a. agonistb. antagonistc. assistant moverd. stabilizer

16. Abdominal curls and side bends are examples of _____ muscles.a. exercises that strengthen core b. exercises that strengthen leg c. stretches that strengthen leg d. stretches that strengthen core

17. When performing stretches to strengthen the core muscles, it’s crucial to perform the movements _____.a. as fast as you canb. slowly and with no controlc. quickly and with controld. slowly and with control

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18. The stretch that requires lying on your back with your knees bent and slowly rotating your knees from side to side is called _____.a. catb. knees to chestc. side-to-sided. sit backs

19. The recommended total daily intake of calcium from diet and supplements is _____ milligrams. a. 1,000 to 1,500b. 1,500 to 2,000c. 100 to 150d. 500 to 1,000

20. The more you stress a bone, the _____.a. faster the rate at which new bone is depositedb. greater the likelihood is that osteoporosis will developc. smaller the muscles becomed. lighter the joint is

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Quiz 12: Tools of the TradeThis is a Scanner Quiz that should be submitted according to the instructions at the beginning of this pack.


1. Nautilus, Paramount and Universal DVR machinery use _____ resistance. a. constantb. variablec. accommodatingd. static

2. _____ resistance machines use air, electricity and water to control speed. a. Constantb. Variablec. Accommodatingd. Static

3. Static resistance machines _____. a. restrict blood flow to the contracted muscleb. place no added stress on the heartc. are beneficial to people with heart conditionsd. should not be used by people with asthma

4. Any surfaces, especially benches that come into contact with the skin, need to be cleaned and disinfected _____ to keep the equipment from harboring germs and bacteria. a. after each useb. once a dayc. once a weekd. only when someone with a cold uses them

5. The advantages to using _____ is that they are time efficient and safe to use without a spotter. a. medicine ballsb. all resistance equipmentc. free weightsd. machines

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6. When lifting free weights, a lifter generally stands on a _____.a. pedometerb. ellipticalc. balance balld. platform

7. The platform serves two purposes: _____. a. to give lifters more leverage and to mark off the area other exercisers should avoid

for safety reasonsb. to protect the floor from dropped weights and to make sure everyone in the gym

remains in that immediate areac. to protect the floor from dropped weights and to keep the floor clean of scuff marksd. to protect the floor from dropped weights and to mark off the area other exercisers

should avoid for safety reasons

8. One must be properly instructed in lifting and completion techniques when using _____.a. machinesb. free weightsc. tubesd. bands

9. A _____ is a person who assists an exerciser in the execution of a lift to prevent injury. a. spotterb. traineec. partnerd. lifting expert

10. Dumbbell exercises require the spotter to position his hands near the exerciser’s ______.a. wristsb. elbowsc. kneesd. ankles

11. Simply sitting on a _____ while using dumbbells, bands or tubes forces an individual to employ more muscles and offers a more challenging workout.a. step benchb. medicine ballc. balance balld. weight bench

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12. Which of the following is NOT a common exercise that clients perform while holding a medicine ball? a. Joggingb. Twistingc. Lungingd. Squatting

13. Exercisers should _____, as this decreases energy expenditure. a. avoid leaning on treadmill handlebarsb. be sure to lean on treadmill handlebarsc. adjust the height of the treadmill handlebarsd. remove the treadmill handlebars

14. When stationary cycling, _____.a. handlebars should allow the client to lean backward slightlyb. seats should be adjusted differently than those of traditional bikesc. good ventilation is necessary to prevent overheatingd. proper warm up and cool downs aren’t necessary

15. _____ require the lower body to move in a way that combines cycling with stair climbing.a. Rowing machinesb. Stair climbersc. Elliptical trainersd. Stair trainers

16. _____ places extra weight on the legs, encouraging bone development and protecting against osteoporosis. a. Jumping ropeb. A rowing machinec. An elliptical trainerd. A band

17. Step benches _____. a. should never be used by beginning exercisersb. are too dangerous to use at homec. only come in one heightd. come in heights from four to more than 10 inches

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18. _____ are one of the more common exercise injuries. a. Broken collarbonesb. Dislocated shouldersc. Broken anklesd. Ankle sprains

19. For the body to properly cool itself, _____.a. exercisers must wear waterproof clothingb. sweat must evaporate off the skinc. dark colors should be worn on hot daysd. sweat must stay on the skin for an extended period

20. When reading the latest studies, ideas and opinions influencing the exercise industry, _____.a. look for studies in which the sponsor might have an influence on the outcomeb. look for ideas that have solid, consistent data backing themc. believe everything you find on the Internetd. keep in mind that almost none of the information is accurate

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Quiz 13: Muscular Focus I: The Torso—Core Strength & Chest & Upper Back

This is an instructor-graded Quiz that should be submitted according to the instructions at the beginning of this pack.


1. The _____ form(s) the supporting structure for the heart, lungs and other important organs.a. ribcageb. diaphragmc. abdominalsd. spinal vertebrae

2. The _____ looks like an open umbrella and originates on the inner part of the xyphoid process, the inner portion of ribs 7 through 12 and the upper two or three lumbar vertebrae.a. rectus abdominisb. transverse abdominisc. diaphragmd. erector spinae

3. The thin fibers of the _____ muscles are deep and run perpendicular to the external obliques.a. transversus abdominisb. rectus abdominisc. abdominald. internal oblique

4. The horizontal ridge at which the pubic bones articulate with each other is called the _____.a. linea albab. pubic crestc. intercostal spaced. abdominal fascia

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5. _____ provide stability to the rib cage and maintain the spatial relationship among the ribs as they move.a. Erector spinaeb. Diaphragm musclesc. Intercostalsd. Abdominals

6. The _____ muscles originate from the spinous processes of the C7 through T5 vertebrae and insert all along the medial border of the scapula.a. trapeziusb. erector spinaec. transversospinalisd. rhomboid

7. The _____ muscles help maintain erect posture, extend the vertebral column and laterally flex the vertebral column to the same side.a. latissimus dorsib. transversospinalisc. erector spinaed. quadratus lumborum (QL)

8. The _____ muscle is often called the “hip-hiker” muscle.a. quadratus lumborum (QL)b. latissimus dorsic. transversospinalis

d. external oblique

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For the following items, select the term from the list to label the diagram on your own paper. Not all of the terms will be used.

T1 T12 C2 L5L1 C7 C1 rib 12

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For the following items, select the term from the list to label each diagram on your own paper. Not all of the terms will be used.

erector spinae levator scapula transversospinalis

quadratus lumborum external obliques linea alba

intercostals rhomboids SCM muscles

sternocleidomastoid pectoralis major

0203400LB03B-13-38


13-3813-3813-3813-3813-38

For items 14 through 20, select the term from the list to label eachdiagram. Not all of the terms will be used.

erector spinae levator scapula transversospinalis

quadratus lumborum external obliques linea alba

intercostals rhomboids SCM muscles

sternocleidomastoid pectoralis major

16. ____________________

15. ____________________

14. _________________

linea alba

external oblique

17. _________________

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0203400LB03B-13-38 13-3913-3913-3913-3913-39

Muscular Focus I—The Torso: Core Strength & Chest and Upper Back

19. _________________

20. _________________

18. ________________________

internal intercostal

external intercostal

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NAME

ADDRESS

CITY STATE ZIP



FN-02


1. ____________________

2. ____________________

3. ____________________

4. ____________________

5. ____________________

6. ____________________

7. ____________________

8. ____________________

9. ____________________

10. ____________________

11. ____________________

12. ____________________

13. ____________________

14. ____________________

15. ____________________

16. ____________________

17. ____________________

18. ____________________

19. ____________________

20. ____________________

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Quiz 14: Muscular Focus II—The Pelvis and LegThis is a Scanner Quiz that should be submitted according to the instructions at the beginning of this pack.


1. The pelvic girdle consists of two _____ or hip bones. a. sacralb. coxalc. pelvicd. ischial

2. The bony pelvis, or pelvic girdle, consists of the _____. a. ilium, ischium, pubis, sacrum and coccyxb. ilium, ischial tuberosity and pubic crestc. ilium, pubic crest, sacrum and coccyxd. acetabulum, ischium and sacrum

3. The _____ is the bowl-shaped, anterior surface of the ilium. a. ASISb. iliac crestc. iliac fossad. PSIS

4. The _____ is on the back portion of the ilium. a. greater sciatic notchb. anterior gluteal linec. posterior gluteal lined. AIIS

5. The _____ is on the inferior portion of the ilium through which the sciatic nerve passes. a. iliac sciatic fossab. posterior gluteal linec. lesser sciatic notchd. greater sciatic notch

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6. Two pelvic bones include the word ramus in their names. These bones are the _____. a. ilium and the ischiumb. ischium and the pubisc. pubis and the sacrumd. ischium and the coccyx

7. The _____ joint is classified as a cartilaginous joint that is slightly movable. a. coxal b. knee c. pubic symphysisd. SI

8. The longest, largest and heaviest bone in the human body is the _____. a. fibulab. femurc. tibiad. bony pelvis

9. The _____ is the weight-bearing bone of the leg. a. tibiab. fibulac. patellad. femur

10. The patella is also known as the _____. a. meniscusb. kneecapc. hipboned. thigh bone

11. The _____ is/are very important for cushioning the bones, distributing body weight and reducing friction between the leg bones. a. patellab. pubic symphysisc. meniscid. patellar ligament

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12. The shinbone is also known as the _____. a. fibulab. tibiac. patellad. fibia

13. The ideal ROM of the coxal joint is _____. a. circumduction and lateral and medial rotationb. flexion, extension, lateral and medial rotationc. lateral and medial rotation, adduction and abductiond. flexion, extension, adduction and medial rotation

14. The _____ joint is often involved with low-back pain that results from injury or chronic postural misalignment. a. pubic symphysisb. knee c. sacroiliacd. tibiofemoral

15. The main hip flexor muscle group is the _____. a. quadricepsb. iliopsoasc. hamstringsd. gluteals

16. The iliotibial tract, or ITT, is _____. a. the juncture of the coxal and sacral bones on the pelvic girdleb. a long, vertical line on the posterior femurc. a narrow channel containing tendons on the anterior femurd. a broad, superficial layer of fascia along the side of the thigh

17. The _____ muscle is important to personal fitness trainers and nutritional specialists because of its close involvement with the sciatic nerve. a. gracilisb. piriformisc. sartoriusd. sciaticus

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18. The adductor muscle group consists of _____ muscles. a. threeb. fivec. fourd. six

19. The muscle that people are referring to when they talk about a pulled groin muscle is the _____ muscle. a. pectineusb. sartoriusc. gracilisd. vastus medialis

20. The adductors are _____ to the gluteal, piriformis and TFL muscles. a. prime moversb. agonistsc. antagonistsd. secondary movers

21. The quadriceps insert in the _____. a. patellab. tibial tuberosityc. fibulad. medial condyle of the femur

22. The hamstrings are strong hip _____. a. rotators and knee extensorsb. flexors and medial rotatorsc. extensors and lateral rotatorsd. extensors and knee flexors

23. The _____ is the strongest muscle of inversion of the foot. a. popliteusb. posterior tibialisc. flexor hallucis longusd. flexor digitorum longus

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24. Of the anterior lower-leg muscles, which is the strongest? a. Anterior tibialisb. Extensor digitorum longusc. Extensor hallucis longusd. All three are equally strong.

25. The _____ dorsiflexes and inverts the foot. a. anterior tibialisb. extensor digitorum longusc. extensor hallucis longusd. posterior tibialis

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Quiz 15: Flexibility DevelopmentThis is a Scanner Quiz that should be submitted according to the instructions at the beginning of this pack.


1. One factor that influences the ROM of a particular joint is _____.a. strength gainsb. coordination of the muscles surrounding the jointc. cardiovascular fitnessd. bone density

2. Flexibility achieved throughout a ROM is _____ flexibility.a. static b. dynamic c. agonist d. antagonist

3. Which type of proprioceptor triggers the muscles to contract, protecting muscles from being overstretched? a. Golgi tendon organb. Muscle spindlec. Inhibitory spindled. Reciprocal tendon

4. The term _____ describes the process by which one muscle is forced to relax any time its opposite muscle contracts.a. forced reflexb. reciprocal activationc. reciprocal inhibitiond. muscle boundness

5. Golgi tendon organs reside where the muscle meets the _____.a. tendonb. bonec. ligamentd. spindles

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6. _____ are usually only called upon when the muscle is in danger of rupturing from extreme tension.a. Golgi tendon organsb. Muscle spindlesc. Inhibitory spindlesd. Reciprocal tendons

7. Which of the following is a property of connective tissue that allows it to respond to stretching the same way a spring does? a. Viscosityb. Inflexibilityc. Elasticityd. Inhibitory

8. Connective tissue is capable of remaining lengthened even after stretching tension is removed because of its _____.a. viscosityb. inflexibilityc. elasticityd. inhibitory

9. _____ is a famous athlete who incorporated flexibility training into his workout.a. David Robinsonb. Mario Lemieuxc. Bernie Kosard. Pete Sampras

10. Building flexibility requires that the connective tissue and skeletal muscle be _____.a. under loadedb. overloadedc. severely injuredd. long to begin with

11. While performing stretches, clients should be encouraged to _____.a. hold their breathb. stretch to the point of painc. breathe normallyd. use only quick, bouncing movements

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12. Viscous elongation is best accomplished through _____ stretches.a. low-intensity, long-duration b. low-intensity, short-durationc. high-intensity, long-durationd. high-intensity, short-duration

13. The best gains in flexibility are made when a muscle _____.a. triggers the stretch reflexb. contractsc. alerts muscle spindles to fired. allows a stretch to continue for a period of time

14. Holding one’s breath while stretching can lead to _____.a. inhibition of the stretch reflexb. dangerous spikes in blood pressurec. a temporary rise in cholesterol levelsd. instant changes to the joint shape

15. A person reaching for her toes without the help of another person or machine is performing a(n) _____ stretch.a. activeb. contract-relaxc. passived. PNF

16. The contract-relax method of stretching should not be used in clients who _____.a. need to increase their flexibilityb. suffer from hypertensionc. suffer from high cholesterold. have sustained an ankle injury

17. Which of the following is a hinge joint? a. Hipb. Shoulderc. Wristd. Knee

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18. Muscle tissue around a joint that inhibits its ROM is _____.a. fibrosisb. ATPc. muscle boundnessd. chronic muscle shortening

19. _____ muscles make a person less flexible and can lead to imbalances in the body that increase injury risk.a. Shortenedb. Lengthenedc. Overstretchedd. Torn

20. A(n) _____ body tissue temperature increases the elastic properties of muscles and tendons.a. overheatedb. coolc. elevatedd. normal

21. _____ describes a person with above-average flexibility.a. Hypoflexibleb. Hyperflexiblec. Muscle boundnessd. Ballistic strength

22. When the flexibility a person has is slightly more than the flexibility he normally needs, the extra ROM is the _____.a. flexibility reserveb. flexibility deficitc. muscle boundnessd. muscle reciprocity

23. Stretching too far _____.a. is not possibleb. can lead to small tears in the muscle or damage to the jointc. is the most beneficial aspect of a flexibility programd. cannot harm the muscle; it only damages the joint

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24. A program that incorporates stretching twice a week for as few as _____ weeks can provide dramatic flexibility gains.a. fourb. twoc. fived. three

25. You should follow an activity with four to five minutes of stretches, holding each stretch for between _____.a. five and 10 minutesb. one and two minutesc. five and 10 secondsd. 10 and 30 seconds

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Quiz 16: Injury PreventionThis is a Scanner Quiz that should be submitted according to the instructions at the beginning of this pack.


1. Dull, achy pain is likely _____ pain.a. goodb. badc. quadricepsd. injury

2. A muscle, used appropriately, has time for _____.a. overuse and traumab. recovery and strengtheningc. sudden trauma and specific paind. damage and trauma

3. Besides inattention to form, _____ is a factor in neck injuries.a. overuseb. microtraumac. bruisingd. fatigue

4. Movement, such as standing, walking and _____, places stress on the spine.a. reachingb. lying downc. sleepingd. laughing

5. Which of the following parts of the body is NOT a common injury site? a. The shoulderb. The toesc. The lower backd. The neck

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6. To prevent stress fractures, _____.a. work through the painb. ignore the painc. do more weight-bearing exercisesd. start exercising slowing and increase the intensity and duration gradually

7. _____ can prevent shin splints.a. Restb. Runningc. Pushupsd. Increasing exercise intensity and duration rapidly

8. Awareness of ankle function, such as _____, can prevent ankle injuries.a. standing on one foot and balancing for a count of tenb. rotating the knee clockwisec. rotating the hip counterclockwised. pointing the toes

9. Runner’s knee is best treated and prevented by _____.a. stretching the deltoidsb. stretching the obliquesc. strengthening the inner thigh musclesb. strong plantar fasciitis

10. ITBS, or iliotibial band syndrome, causes pain in the _____.a. ankle and toesb. knee and hipc. elbow and shoulderd. internal and external obliques

11. A good way to prevent lower-back pain is to _____.a. change positions throughout the dayb. protect the back by sitting in one placec. avoid changing positionsd. avoid lying down

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12. Inappropriately developed _____ muscle pairs cause muscle imbalances.a. agonist and synergistb. synergist and antagonistc. core and agonistd. agonist and antagonist

13. In the healing process, new tissue is laid in the _____ phase.a. inflammationb. collagenc. repaird. remodeling

14. The purpose of the inflammation phase of the healing process is to _____.a. stop further damageb. lay down cartilagec. organize scar tissued. create collagen

15. The acronym RICE stands for rest, ice, _____ and elevation.a. collagenb. cartilagec. compressiond. coherence

16. If someone has a head injury, is unconscious but breathing normally and has a normal heart rate, you might suspect _____, too.a. heat strokeb. heat exhaustionc. a fractured. a neck or spinal injury

17. Which of the following increases the safety of a strength-training session? a. Bouncing at the bottom of a front squat b. Spotting any exercise that moves a bar in front of the face of a weight lifterc. Starting with heavy weights after missing a couple of weeks of workoutsd. Working only agonist muscles

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18. Pregnant women should _____.a. not exerciseb. exercise once in awhilec. perform moderate, regular exercised. emphasize deep joint flexion and extension

19. Groups of people who have special medical conditions or who are at a special time in their lives are called _____.a. special exercisersb. generic populationsc. special populationsd. the elderly

20. _____ is a genetic disease of the pulmonary system.a. Cystic fibrosisb. Muscular dystrophyc. COPDd. Asthma

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Quiz 17: Muscular Focus III—The Shoulder GirdleThis is a instructor-graded Quiz that should be submitted according to the instructions at the beginning of this pack.


1. The motion you make across your own joint just by thinking about it is called _____ ROM. a. passive b. active c. consciousd. subconscious

2. _____ is a combination of extension, adduction, flexion and abduction. a. Circumductionb. Lateral rotationc. Medial rotationd. Protraction

3. Each type of _____ has a different ideal ROM. a. jointb. flat surfacec. hinged. pivot

4. The _____ consist of a large, triangle-shaped group of muscle fibers that cap or extend around the shoulder and proximal half of one arm.a. latsb. teres majorc. teres minord. deltoids

5. The _____ is the widest muscle of the back region. a. deltoidb. thoracolumbar fasciac. latisimus dorsid. pectoralis major

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6. The _____ assists with abduction of the shoulder, but its main action is stabilization of the glenohumeral joint. a. infraspinatusb. supraspinatusc. subscapularisd. teres minor

7. The four SITS muscles are the _____, the _____, the ______ and the _____. a. subscapularis, infraspinatus, teres minor, scapulab. supraspinatus, infraspinatus, teres major, subscapularisc. scapula, infraspinatus, teres major, supraspinatusd. supraspinatus, infraspinatus, teres minor, subscapularis

8. The number of thoracic vertebrae is _____. a. 12b. 10c. 15d. 13

9. The _____ muscle works closely together with the latissimus dorsi. a. teres majorb. deltsc. latsd. teres minor

10. The acromioclavicular or AC and sternoclavicular or SC joints both articulate directly with the _____. a. ribsb. humerusc. sternumd. clavicle

11. The movements of the _____ are flexion and adduction of the shoulder joint. a. pecsb. ribsc. coracobrachialisd. subscapularis

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12. Be careful as you work with clients on the _____ muscles, because they are vulnerable to overuse and injury. a. rotator cuffb. deltoidc. latissimusd. teres major

For the following items, use your own paper to label each of the bones, joints or muscles with the appropriate term or phrase from the list below. Not all terms will be used.

deltoid supraspinatus teres major

coracobrachialis thoracolumbar fascia teres minor

subscapularis AC SC

latissimus dorsi scapula infraspinatus

13. _________________

14. _________________

0203400LB04B-17-38


17-2617-2617-2617-2617-26

For items 13 through 20, label each of the bones, joints, or muscles with theappropriate term or phrase from the list below. Not all terms will be used.

deltoid supraspinatus teres majorcoracobrachialis thoracolumbar fascia teres minorsubscapularis AC SClatissimus dorsi scapula infraspinatus

13. _________________

15. ____________________

16. ____________________

14. _________________

0203400LB04B-17-38


17-2617-2617-2617-2617-26



13. _________________

15. ____________________

16. ____________________

14. _________________

0203400LB04B-17-38


17-2617-2617-2617-2617-26



13. _________________

15. ____________________

16. ____________________

14. _________________

15. _________________

16. _________________

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0203400LB04B-17-38

Muscular Focus III—The Shoulder Girdle

17-2717-2717-2717-2717-27

17. _________________

18. ____________________

20. ____________________

19. ____________________

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NAME

ADDRESS

CITY STATE ZIP



This Space for Instructor Use Fold on dotted line

1. ________

2. ________

3. ________

4. ________

5. ________

6. ________

7. ________

8. ________

9. ________

10. ________

11. ________

12. ________

13. ______________________

14. ______________________

15. ______________________

16. ______________________

17. ______________________

18. ______________________

19. ______________________

20. ______________________

FN-02


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Quiz 18: Muscular Focus IV—The ArmThis is a Scanner Quiz that should be submitted according to the instructions at the beginning of this pack.


1. The prefix bi– used together with the suffix –ceps in anatomical terminology means _____.a. two-headed muscle with one point of origin, two points of insertionb. two-headed muscle with two points of origin, one point of insertionc. three-headed muscle with two points of origin, one point of insertiond. two-headed muscle with one point of origin and one point of insertion

2. The two bones of the forearm are the _____.a. humerus and radiusb. ulna and humerusc. radius and ulnad. radius and styloid process

3. The _____ is on the thumb side of the forearm.a. ulnab. humerusc. funny boned. radius

4. The proximal and distal radioulnar joints are examples of _____ joints.a. hingeb. ball and socketc. pivotd. condyloid

5. The head of the radius is located _____.a. at the proximal end of the radiusb. at the distal end of the radiusc. on the medial radiusd. between the distal ulna and the carpal bones

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6. A _____ joint supports the movements of flexion and extension.a. hingeb. ball and socketc. pivotd. condyloid

7. The biceps brachii muscle is a superficial muscle located on the _____ arm.a. anteriorb. posteriorc. laterald. medial

8. The biceps brachii muscle is usually known as the _____.a. latsb. bicepsc. tricepsd. delts

9. The group of muscles known as the elbow extensors include the _____.a. triceps brachii and pronator teresb. biceps brachii and supinatorc. triceps brachii and anconeusd. biceps brachii and anconeus

10. The triceps is the prime mover or agonist for _____ of the elbow.a. contractionb. pronationc. extensiond. origination

11. Supinators of the forearm include the _____ muscles.a. triceps brachii and supinatorb. biceps brachii and pronatorc. biceps brachii and supinatord. anconeus and supinator

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12. The triceps and biceps work as _____ to each other.a. friendsb. extensionsc. antagonistsd. flexions

13. The elbow flexors include the _____ muscles.a. biceps brachii, brachialis, brachioradialis and pronator teresb. biceps brachii, brachialis, anconeus and pronator teresc. biceps brachii, brachialis, brachioradialis and pronator quadratusd. biceps brachii, anconeus, pronator teres and supinator

14. The only muscle on the posterior arm is the _____.a. biceps brachiib. posterior flexorc. triceps brachiid. anconeus

15. You can most easily feel the brachioradialis with your forearm in the _____ position.a. proneb. handshakec. supined. waving

16. The muscle that often becomes inflamed in the condition known as tennis elbow is the _____.a. anconeusb. supinatorc. biceps brachiid. pronator teres

17. In addition to its other roles, the _____ is the primary muscle involved in supination of the forearm.a. aconeusb. supinatorc. brachialisd. biceps

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18. The antagonist to the supinator muscle group is the _____ muscle group.a. pronatorb. terminatorc. contractord. extensor

19. The square-shaped, out-of-the-way, wrist muscle is the _____.a. pronator teresb. quadratus wristusc. pronator quadratusd. pronator radius

20. The pronator muscle group for the forearm consists of _____ muscles.a. oneb. twoc. threed. four

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Quiz 19: Ethical and Legal IssuesThis is a Scanner Quiz that should be submitted according to the instructions at the beginning of this pack.


1. _____ are values that relate to a person’s standards of right and wrong.a. Boundariesb. Moralsc. Lawsd. A code of ethics

2. _____ combine(s) aspects of both laws and morals.a. Valuesb. Vulnerabilitiesc. An action pland. Ethics

3. Giving your clients a copy of your code of ethics _____. a. is a good idea but isn’t required by lawb. is required by lawc. should be avoided so you maintain their confidentialityd. is a violation of your personal boundaries

4. When a client gives informed consent, the client understands _____.a. the treatment you’re offeringb. that his participation is voluntary c. that he can stop his session at any timed. all of the above

5. Your ability to _____ are important aspects of the communication equation.a. provide yoga and pilates instructionb. speak slowly and print legiblyc. communicate and listend. create an original code of ethics and avoid breaches of confidentiality

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6. A dual relationship _____.a. can be realistically avoided no matter whatb. is a relationship that extends beyond the limits of the professional interactionc. is a term that applies only to your friends, not your relativesd. is a relationship to hide from your clients

7. Dual relationships may be problematic because _____.a. juggling the demands of the different roles you play in each relationship can

create conflicts b. clients with whom you have dual relationships may not pay youc. your ethical standards are confidentiald. they bring you into conflict with other personal fitness trainers

8. In your work as a personal fitness trainer, the kinds of boundaries you will deal with most often are _____.a. city, state and localb. legal, professional and personalc. laws, ethics and moralsd. visible and invisible

9. Zoning laws, state certification requirements and your ability to sell health products are all examples of _____ boundaries.a. legal b. personal c. professional d. dual

10. Your policies on client tardiness, your billing fees and your commitment to offering certain types of training are all examples of _____ boundaries.a. legal b. personal c. professional d. moral

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11. Your request that clients not contact you at home and your resistance to pursuing relationships with clients outside the gym or health club are examples of _____ boundaries.a. legal b. personal c. professional d. moral

12. A client asks you questions about your love life and then asks you for a date. This is an example of _____.a. a legal boundaryb. a confidentiality issuec. transferenced. countertransference

13. A boundary violation is a(n) _____.a. shift in the limits of a client-personal fitness trainer relationshipb. inevitable consequence of an intense training sessionc. way for your competitors to learn your trade secretsd. action punishable by law

14. You leave work after a difficult training session and feel disheartened because your last client—who reminds you of your needy younger sister—isn’t making any progress. You find yourself obsessing about this client between sessions. This is an example of _____.a. a legal boundaryb. a confidentiality issuec. transferenced. countertransference

15. At Sunday dinner at your mother’s house, you and your brother have yet another yelling match. You are scheduled to have a training session with him Wednesday, but you do not feel comfortable doing so since you are so angry with him. To handle this dual relationship in an ethical manner, you may _____.a. ask your mother to talk some sense into your brotherb. lock your door just before his appointment and pretend not to be therec. prepare for his training session by selecting exercises you know he hatesd. call him before his training session and resolve the conflict—or recommend that he

see someone else for his training session

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16. You and your husband separate painfully after you discover he’s had an affair. That week, a client acknowledges to you that she’s contemplating an affair. Ethical behavior for a personal fitness trainer and nutritional specialist in this situation includes _____.a. telling her how your husband’s affair has devastated youb. considering terminating your personal fitness trainer-client relationship while you

are so vulnerablec. warning her that she’s about to make a terrible mistaked. calling her husband to let him know

17. Keeping information about your clients confidential _____.a. is a good idea but isn’t required by lawb. is required by lawc. involves a lot of unreasonable record keepingd. risks the quality of your clients’ exercise experience

18. Examples of the kind of information you’re required to keep confidential include _____.a. anything the client tells you in a sessionb. anything you enter into a computer, such as billing information in

a spreadsheetc. any documented health information about a clientd. all of the above

19. The best way to resolve ethical dilemmas is to _____.a. do your best to avoid them by maintaining high ethical standards and

firm boundariesb. ask all the parties involved to set aside their differences for your sakec. bring another personal fitness trainer into your next session with the

problem client and ask for her adviced. encourage all your clients to share their issues with their spouses

20. When you’re in a situation that you suspect might be an ethical problem, a strategy for determining whether it is would be to _____.a. use your feelings of discomfort as a signalb. write down what you are worried about, while preserving your

client’s confidentialityc. ask an uninvolved colleague for advice, while preserving your

client’s confidentialityd. all of the above

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21. When a client directly or indirectly asks you to violate another client’s confidentiality, an ethical way to resolve the issue is to _____.a. tell what you know—he means well, and it will work out better if he knowsb. gently remind him of your confidentiality policiesc. conduct the rest of his session in silence to indicate your closed-mouth approach to

confidentiality d. blow up at him to make your point

22. As you try to clarify an ethical situation, it’s helpful to label the issues involved. Such issues can be _____.a. personal b. professionalc. legal or businessd. all of the above

23. Once you understand the complexity of an ethical issue, the next helpful step might be to _____.a. switch to a different health club to avoid the problem clientsb. ask everyone involved in the issue to dinner to discuss solutionsc. imagine an ideal world and list all the actions everyone should take in this worldd. call your client’s spouse or significant other for advice

24. As part of the final step in resolving an ethical issue, you separate _____.a. actions of others from actions that are ethically your responsibilityb. actions to take today from actions to take tomorrowc. client issues from legal issuesd. personal boundaries from dual relationships

25. As a personal fitness trainer, you are dedicated to your clients’ physical well-being. _____ may be the most difficult part of resolving an ethical situation.a. Keeping your legal boundaries from being violatedb. Developing and distributing a new code of ethicsc. Not acting when it’s not your responsibility, even though you believe that your

actions could resolve an issued. Adding to your network of other personal fitness trainers

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Quiz 20: Training for Weight Loss or GainThis is a Scanner Quiz that should be submitted according to the instructions at the beginning of this pack.


1. _____ is the energy-requirement factor that people are most capable of varying. a. Genetic makeupb. RMRc. Physical activityd. TEF

2. _____ involves consuming excessively large amounts of food in a short period of time. a. Binge eating disorderb. Obesityc. Hyperthyroidismd. Low caloric intake

3. About _____ percent of obese individuals also suffer from binge eating disorder. a. 10b. 30c. 20d. 40

4. Clients with possible emotional or psychological disturbances pertaining to body weight should be referred to a _____. a. medical doctorb. psychologistc. nutritionistd. different personal trainer

5. The two largest determinants of energy balance are _____.a. how many calories a person eats and how much physical activity he getsb. genetic makeup and RMR c. fat storage efficiency and number of fat cellsd. the percentage of fast-twitch muscle fibers and genetic makeup

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6. Eating frequently throughout the day lessens the likelihood that the body will _____.a. have a constant supply of nutrientsb. store what is eaten as fatc. maintain steady insulin levelsd. maintain steady blood sugar levels

7. Studies show that health behaviors, such as exercise involvement and healthy eating, tend to be _____.a. unrelatedb. highly relatedc. slightly relatedd. only related when a person is of normal body weight

8. Recent studies suggest that consuming products from which food group may help the body burn fat more efficiently? a. Fruitb. Vegetablec. Bread and cereald. Dairy

9. Starvation diets prevent the body from repairing and maintaining muscle tissue, resulting in _____.a. increased muscle mass b. a higher basal metabolismc. decreased muscle massd. better exercise performance

10. Clients serious about losing weight should aim for 30 minutes of physical activity _____.a. every dayb. four days a weekc. five days a weekd. two days a week

11. Weight loss that occurs rapidly is likely the result of _____.a. vitamin lossb. fat lossc. lean tissue depletiond. mineral loss

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12. By simply increasing the amount of calories a client consumes without progressive training, a majority of the weight gained will be in the form of _____.a. bone tissueb. muscle tissuec. water weightd. fat tissue

13. The goal of healthy weight gain is to _____.a. increase muscle mass without increasing fat massb. increase both fat and muscle massc. increase fat mass while decreasing muscle massd. decrease both fat and muscle mass

14. A person exhibiting this disease may feel she is fat regardless of actual size and wear layers of baggy clothing to hide her small frame. a. Anorexia nervosab. Bulimia nervosac. Fat phobiad. Obesity

15. _____ anorexics do not engage in self-induced vomiting or use laxatives.a. Binge and purge typeb. Purge typec. Binge typed. Restricting type

16. Binge and purge type anorexics _____.a. do not engage in self-induced vomiting or use laxativesb. do engage in self-induced vomiting or use laxativesc. are not as ill as restricting type anorexicsd. are sicker than restricting type anorexics

17. Eating secretively or disappearing immediately after eating, extreme weight fluctuations in a short period of time and frequent complaints of stomach pain or constipation are all symptoms of which eating disorder? a. Anorexia nervosab. Bulimia nervosac. Fat phobiad. Obesity

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18. Physicians will often require their eating-disordered patients to maintain a(n) _____ body weight before allowing them to exercise or play sports again.a. unhealthyb. maximumc. minimumd. unreported

19. Some clients may suffer from a condition known as _____, in which they severely restrict or omit fat from their diets. a. obesityb. bulimiac. fat phobiad. thin phobia

20. The fat-phobic client usually suffers from _____, since dietary fat plays a key role in feeling full. a. obesityb. chronically feeling fullc. chronic hungerd. anorexia

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Quiz 21: The Initial InterviewThis is a Scanner Quiz that should be submitted according to the instructions at the beginning of this pack.


1. Clients who require emotional support outside of that which a personal fitness trainer provides should _____.a. get this attention from the personal fitness trainerb. be referred to a licensed counselorc. not start an exercise programd. only exercise after their depression improves

2. Personal fitness trainers use health and physical assessments as a means of _____.a. diagnosing physical disease b. treating a diseasec. identifying a mental illnessd. determining level of fitness

3. If a personal fitness trainer feels that a client would benefit from a specific diet plan, she _____.a. may refer him to a dietitian or nutritionistb. should prescribe the necessary diet herselfc. should tell the client that it is imperative that he follows a specific dietd. should suggest the client not participate in an exercise program

4. Knowledge of and adherence to a set of ethics or standards for the profession is a characteristic of _____.a. massage therapists onlyb. most womenc. a professionald. only those in the medical field

5. _____ can make the process of discussing fees easier. a. Having your lawyer presentb. Offering your first 10 sessions for freec. Not charging those with whom you are friendsd. Having a brochure with printed fees

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6. Which of the following is NOT an important quality for a personal fitness trainer and nutritional specialist to possess? a. Maintain punctuality.b. Be a role model. c. Demonstrate basic professional standards.d. Act spontaneously.

7. Women older than what age should receive clearance from a physician before beginning an exercise program? a. 35b. 45c. 50d. 55

8. Which of the following is a respiratory problem? a. Sprainb. Chronic obstructive pulmonary diseasec. Stroked. Osteoporosis

9. During the activity-history portion of the initial interview, _____.a. avoid asking “rate yourself ” questions, as clients are more likely to lie when

answering themb. ask only yes and no questionsc. ask a mixture of yes and no questions, some rate-yourself questions and some open-

ended questionsd. be sure the client knows there are wrong answers to the questions you ask

10. A personal fitness trainer should have a new client fill out a cardiovascular risk assessment questionnaire _____.a. after performing all physical testsb. prior to doing any physical testsc. only if the client is older than age 45d. only if the client is taking prescription medications

11. The first component of measuring an individual’s physical fitness status is _____.a. taking a measure of her resting heart rateb. determining how many pushups she can performc. measuring her body-fat percentaged. determining how long she can hold her breath

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12. Which of the following fails to take body composition into consideration when determining health status? a. Height-weight chartsb. Hydrostatic weighingc. Circumference measurementsd. Skin-fold measurements

13. When performing circumference measurements, you should use a(n) _____ tape measure. a. elastic or fiberglassb. cloth or fiberglassc. fiberglass or plasticd. plastic or cloth

14. All skin-fold measurements are taken _____.a. on the armb. on the left side of the bodyc. on the right side of the bodyd. in a temperature-controlled environment

15. The range of motion of a given joint is called its _____.a. strengthb. endurancec. flexibilityd. circumference

16. Two of the most reliable muscular endurance tests are the _____ test.a. pushup test and the situpb. pushup test and the pullupc. half pushup test and the half situpd. pushup test and the half situp

17. At the end of the initial interview, if you feel that the client’s goals are out of line with her current abilities, you should _____.a. ignore the disparityb. refuse to work with the clientc. gently point this out and discuss appropriate goals with the clientd. charge double

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18. Clients need to be aware that they’re entering into a _____ when they begin an exercise program.a. dictatorshipb. partnershipc. verbal agreementd. volatile relationship

19. Before the end of your initial interview, you must be sure to discuss _____.a. cancellation policies—yours and your client’sb. the way the body metabolizes foodc. the literature that came with your newest vitaminsd. the behavior that makes you refer clients to residential treatment centers

20. _____ responsible for the exercise program. a. The gym or health club isb. You and your client arec. You ared. Your client is

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Quiz 22: Developing an Exercise PrescriptionThis is an instructor-graded Quiz that should be submitted according to the instructions at the beginning of this pack.

Part 1For the following questions, choose the best answer from the choices provided. Each question is worth 2 points.

1. The term _____ refers to the condition of being physically strong and healthy.a. healthb. nutritionc. wellnessd. fitness

2. _____ is a disease in which bones become thin and brittle with age.a. Cholesterolb. Metabolismc. Osteoporosisd. Obesity

3. Which of the following is a lifestyle-related disease? a. Sociopathic personality disorderb. Cancerc. Type 2 diabetesd. West Nile virus

4. Which of the following is a stage of behavior change? a. Preparationb. Post contemplationc. Inactiond. Commitment

5. SMART goals are _____.a. successful, measurable, attainable, relevant and time specificb. specific, measurable, attainable, relevant and time specificc. specific, measurable, attainable, reliable and time specificd. specific, measurable, active, relevant and time specific

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6. The four components that make up our body are _____.a. muscle mass, fat mass, water weight and bone weightb. tissue mass, fat mass, water weight and bone weightc. muscle mass, fat mass, blood weight and bone weightd. muscle mass, fat mass, water weight and connective-tissue weight

7. Swimming is an example of _____ exercise.a. weight-bearingb. intervalc. aerobicd. anaerobic

8. The three main types of carbohydrates are simple sugars, complex carbohydrates and _____.a. sodiumb. fatc. proteind. dietary fiber

9. _____ are elements that originate from the earth’s soil and water but are needed in our bodies. a. Fatsb. Sugarsc. Vitaminsd. Minerals

10. Muscle _____ is the ability of the muscles to sustain physical exercise efforts for a period of time.a. intensityb. strengthc. massd. endurance

11. The body prefers to use _____ as its main energy source.a. fatb. complete proteinsc. carbohydratesd. amino acids

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12. _____ is the greatest amount of oxygen that your body can use at the cellular level.a. Oxygen uptakeb. VO2 maxc. Vital capacityd. Tidal volume

13. _____ is the amount of blood forced out with each beat.a. Stroke volumeb. Pulsec. Heart rated. Cardiac output

14. Exercise intensity measures _____.a. the workload or how hard the heart is workingb. the amount of time in an exercise session that aerobic conditioning is occurringc. the number of exercise sessions in a weekd. how fast you warm up and cool down

15. Joints are _____.a. a rubbery, smooth tissue that coats the ends of articulating bonesb. areas where bones come in close contact with each otherc. tough, fibrous connective tissuesd. connections of bone to bone

16. Each synovial joint in the body is designed to perform specific movements or has a specific _____.a. flexionb. adductionc. range of motiond. circumduction

17. _____ are better suited for anaerobic exercises that require short bursts of intense activity.a. Slow-twitch fibersb. Skeletal musclesc. Fast-twitch fibersd. Muscle contractions

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18. The number of times an exercise is performed is known as the _____.a. setsb. repetitionsc. loadd. volume

19. A(n) _____ contraction shortens the muscle and develops tension. a. negative b. eccentric c. isolated d. concentric

20. _____ exercises provide external resistance throughout the range of motion of a muscle.a. Isometricb. Isotonicc. Isokineticd. Static

21. The muscle that most directly generates the force for a particular movement is the _____.a. antagonistb. agonistc. synergistd. secondary mover

22. Variable resistance _____.a. refers to resistance that remains the same throughout the course of an exerciseb. is when machines adjust to the muscles’ abilities to lift throughout the range of motionc. is when a muscle contracts or works without movingd. is when the amount of weight you lift changes throughout the lifting motion

23. The abdominals are _____ muscles.a. coreb. pelvis and legc. armd. shoulder girdle

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24. The _____ is an upper chest muscle.a. quadricepsb. pectoralis majorc. bicepsd. triceps minor

25. The _____ muscles are the three muscles that make up the buttocks region.a. glutealb. iliopsoasc. piriformisd. adductor

26. The rectus femoris and vastus lateralis are _____ muscles.a. quadricepsb. hamstringc. deep posterior lower-leg d. lateral lower-leg

27. _____ means how far and how easily your muscles can move a joint.a. Flexibilityb. Stretchingc. Reciprocal inhibitiond. The contract-relax method

28. Stretching should be done _____.a. only during the cool-down portion of a workoutb. before the muscles have been warmed upc. during both the warm-up and cool-down portions of a workoutd. only during the warm-up portion of a workout

29. _____ is a form of damage or trauma that accumulates over time.a. Macrotraumab. Inappropriate use c. Overused. Appropriate use

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30. The acronym RICE is the most common treatment for an acute musculoskeletal injury, and stands for _____.a. rehabilitation, ice, compression, elevationb. rest, ice, compression, elevationc. rest, isometric exercise, compression, elevationd. rest, ice, complications, elevation

31. The rotator cuff muscles are _____ muscles.a. shoulder girdleb. armc. backd. chest

32. The pronator teres, brachioradialis, brachialis and biceps brachii are part of the _____ muscle group. a. pronatorb. supinatorc. flexord. elbow

33. _____ are rules for conduct and behavior that you may use to guide and evaluate what you do. a. Confidentiality agreementsb. Moralsc. Lawsd. Ethics

34. Your _____ are the limits of your physical and emotional safety zone.a. professional boundariesb. dual relationshipsc. legal boundariesd. personal boundaries

35. Which of the following is NOT one of the five rules of fitness nutrition? a. Eat at least five times a day.b. Never vary caloric intake.c. Eat an approximate ratio of one part fat to two parts protein to three parts

carbohydrates during each meal or snack.d. Supplement the diet.

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36. The disease _____ is often hard to spot since individuals suffering from it tend to be of average or slightly above-average weight.a. bulimia nervosab. anorexia nervosac. obesityd. binge eating disorder

37. The initial interview with a client can be divided into two parts: a. the goals of the client and the attitude of the clientb. the mental part and the physical partc. the talking part and the doing part d. the client’s time commitment and the client’s intelligence

38. The health history, activity history and physical evaluation _____.a. are assessment tools of the past that are no longer usedb. should not be addressed until at least the second training sessionc. are all part of the initial interviewd. are only necessary if a client is older than age 50

39. Aerobic cross training _____.a. requires the client to perform between four and eight different types of aerobic

exercise, each for a set durationb. includes a combination of two or more different modes of aerobic activity done at

varying intensities and for varying durationsc. is similar to interval trainingd. requires the client to sustain an exercise over a period of time—usually at between 40

and 85 percent maximal heart rate

40. _____ means that for muscular gains to be made, the muscles must be trained at a greater intensity than that to which they are accustomed. a. Overloadb. Progressionc. Specificityd. Maintenance

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Part 2You have a new client, Natasha, who is a 19-year-old college student. She was in good shape in high school. She played tennis and was on the track and swim teams. However, her body has recently undergone some changes that displease her. Since starting college in the fall, Natasha hasn’t so much as picked up a tennis racquet or glanced in the direction of the pool.

Though being a student grants her access to the university’s gym, she has been unable to find much time to work out—her studies keep her very busy. She has also gained the “freshman 15” pounds, and most of all, wants to get back to her high school weight. Natasha is confident that once she starts working out it won’t take her long to get back to her usual high-intensity training sessions. She just needs someone to give her a push. And that’s where you come in!

You can assume the following about Natasha:

● She is a healthy, 19-year-old female.

● She is five feet four inches tall and weighs 135 pounds.

● It has been about six months since she graduated high school and stopped participating in a regular exercise program.

● She not only wants to start playing her old sports again, but also wouldn’t mind doing some weight training.

● She wants to shed about 15 pounds.

● Though she lives on campus, she does own a car, which she drives to her classes.

● She eats in the campus cafeterias and food courts.

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Fill in the blanks in questions 41 through 50 on your own paper to develop an exercise prescription for Natasha that will help her achieve her goals. Write the word or words from the word bank needed to complete the sentences. Please note that not all of the words in the word bank will be used.

heavy

lose weight

three

all types of fat

rest

walk or bike to class instead of driving

your code of ethics

quality protein

cool down

take the elevator in her dorm instead of the stairs

resume playing tennis

two

warm up

90

heavy training

processed foods

informed consent

65

carbohydrates

light

41. You discuss Natasha’s goals during the initial interview. Natasha’s main goal is to _____.

42. When you first speak with Natasha, you discuss a contract, your fees and _____, which is a document describing the physical screening procedure and the possible risks involved in performing the screening or any type of physical activity.

43. Because Natasha’s studies keep her busy, you try to find ways for her to get exercise as she performs daily activities. You suggest that she _____.

44. When you first meet with Natasha, she tells you that running is her favorite activity, followed closely by swimming. You know her time is precious, so you recommend that she hit the gym _____ days a week. You explain she should exercise at least this many times per week with no more than two days between sessions to improve cardiovascular and respiratory fitness and maintain body fat at optimal levels.

45. You design a prescription for Natasha that involves running on some days and swimming on others. Though she is not as fit as she once was, she is still of average fitness and is healthy, so you want her to exercise for 30 minutes at each session at an intensity of _____ percent of maximal oxygen uptake.

46. Natasha wants to increase her muscular strength, so you incorporate weight lifting into some of her workouts. Because her goal is muscular strength, not endurance, you have her perform a small number of repetitions lifting _____ loads followed by a full recovery period between sets.

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47. Because she doesn’t have much time, you have Natasha perform her stretching exercises during the _____ portion of her workout, explaining that stretches done at this time relax the mind and body while increasing circulation, and may encourage the removal of waste products that build up in tissues and lead to muscle soreness. Also, warm muscles respond best to stretching.

48. Natasha’s weight gain since starting college isn’t just related to her inactivity. She admits that the fattening foods at the school’s food courts and cafeterias have contributed. You talk to her about serving sizes and the importance of avoiding _____. Just because she has to eat on campus doesn’t mean she can’t buy fruits and vegetables, whole-grain items and bottled water at the cafeteria or food court.

49. But Natasha doesn’t just want to lose weight—she also wants to gain muscle. You explain that to lose weight and gain muscle, she must eat slightly more calories than she needs two days a week, then eat slightly fewer calories the remaining five days. Consuming the excess calories on days of _____ ensures that the extra fuel goes toward building new muscle.

50. You remind Natasha that she shouldn’t measure her weight-loss progress on the scale. Because she will build muscle, and muscle weighs more than fat, she might not lose the 15 pounds she hopes to, but will instead find her body more toned than overweight. To help build muscle, you explain that Natasha will need to consume more _____.

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