True/False
Indicate whether the sentence or statement is true
or false.
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1.
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The
aerobic system is the fastest way for the human body to generate energy.
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2.
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Subcutaneous fat is stored under the skin and wrapped around internal
organs.
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3.
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Weight training is the only way to store protein.
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4.
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It is
not necessary to ensure that a healthy, male client in his early 20s is exercising in his Target
Heart Rate Zone.
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5.
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Stretches should be held for at least 30 seconds.
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6.
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The
calories consumed at each meal should be 45-65 percent carbohydrates.
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7.
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Adults should consume 35-55 percent of their daily calories in the form of
fats.
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Multiple Choice
Identify the
letter of the choice that best completes the statement or answers the question.
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8.
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There are three types of skeletal muscle tissue in the human body. Which of these muscle fibers is the
strongest?
a. | Type
I | c. | Type
IIa | b. | Type
IIx | d. | Both Type IIa
and IIx are equally strong | | | | |
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9.
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A
young man is just beginning a strength training routine and has hired you as his trainer. Listed
below are some generic strength training guidelines. Determine which of them is inappropriate for a
beginner.
a. | Train each
muscle group at least 2-3 days a week | c. | Select exercises to work each of the six major muscle
groups | b. | Do 3 sets of 8-16 reps for each
exercise | d. | Work each muscle
group through its full range of motion | | | | |
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10.
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A
young woman has engaged you as her trainer. She is in her early 20s, appears to be very fit, is
within her proper weight range and has no known health concerns. Given all of this, what is the very
first thing you should do?
a. | Get her to sign a contract | c. | Perform a total fitness assessment | b. | Find her
BMI | d. | Get her to sign
an informed consent document | | | | |
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11.
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Three
kinds of fat are commonly consumed. Which of the following is not one of them?
a. | Monounsaturated | c. | Polysaturated | b. | Saturated | d. | Polyunsaturated | | | | |
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12.
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How
do you calculate a client's Body Mass Index (BMI)?
a. | Weight (lbs)/
Height (in) x 703 | c. | [Weight (lbs) x
Weight (lbs)]/Height (in) x 703 | b. | Weight (lbs)/ Height (in)/ 703 | d. | Weight (lbs)/ [Height (in) x Height (in)] x
703 | | | | |
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13.
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What
is the average resting heart rate for a healthy individual? Assume this person is not an athlete and
is at his or her ideal weight.
a. | 40-80 BPM | c. | 80-100 BPM | b. | 60-80
BPM | d. | 100-120
BPM | | | | |
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14.
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Name
the six essential nutrients the human body must have to be healthy.
a. | Fat, Protein,
Carbohydrates, Water, Vitamins, Minerals | c. | Fat, Protein, Vegetables, Vitamins, Minerals,
Water | b. | Fat, Protein, Carbohydrates, Meat, Sugar,
Vitamins | d. | Fat, Protein,
Sugar, Meat, Vegetables, Water | | | | |
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15.
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One
of your newest clients has diabetes. How should you handle her condition?
a. | Check her blood
glucose level before you begin each session | c. | Keep fast acting carbohydrates on hand in case she develops
hypoglycemia | b. | Ask her to sign a special waiver of
liability | d. | Both d and
c | | | | |
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16.
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Which
of the following is not a complex carbohydrate?
a. | Brown Rice | c. | Maltose | b. | Millet | d. | Buckwheat | | | | |
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17.
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What
does a goniometer measure?
a. | Range of movement | c. | Load | b. | Strength | d. | BMI | | | | |
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18.
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Determine which of the following types of food is not necessary for a healthy diet.
a. | Milk | c. | Vegetables | b. | Grains | d. | Cheese | | | | |
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19.
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The
human body stores carbohydrates in the form of glycogen. This glycogen is stored in several places
until it is needed. Which of the following is one location in which glycogen is not stored?
a. | Liver
tissue | c. | Small
intestine | b. | Muscle tissue | d. | Large intestine | | | | |
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20.
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There
are many forms of aerobic activity, but only a few of them are considered to be primary aerobic
activities. Which of the following is a primary aerobic activity?
a. | Yoga | c. | Walking | b. | Pilates | d. | Weight Training | | | | |
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21.
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Of
the three ways the human body uses to generate ATPs, which way is the fastest
a. | The PCr
System | c. | The Aerobic
System | b. | The Lactic Acid System | d. | None of the above | | | | |
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22.
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The
human body contains many types of muscles. One of these muscle types shortens when it contracts.
Which one is it?
a. | Isometric | c. | Isokinetic | b. | Isotonic | d. | Isocentric | | | | |
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23.
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It is
important for you to utilize the Karvonen formula when designing a client's workout routine. What
does this formula calculate?
a. | A client’s BMI | c. | A client’s Target Heart Rate | b. | A client’s
Energy Expenditure for each exercise | d. | A client’s Daily Caloric
Requirements | | | | |
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24.
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Define the "overload principle."
a. | Do not overdo
your exercise routine, or you will not make any progress and may injure
yourself. | c. | You have to
challenge your muscles to make them stronger. | b. | Always lift your
maximum possible weight | d. | None of the
above. | | | | |
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25.
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The
Client Program Design Process has eight separate parts. Which of following is a part of the process?
a. | Medical
Screening | c. | Feedback | b. | Nutrition Assessment | d. | All of the above | | | | |
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26.
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Determine which of the following is not a good way to determine body composition.
a. | Percent of Body
Fat | c. | Waist
Circumference | b. | Muscle Mass | d. | Height/Weight Norms | | | | |
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27.
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The
types of muscle fiber in the human body are all different. Some are stronger than others, while
others have more endurance. Which type of muscle fiber is least prone to fatigue?
a. | Type
I | c. | Type
IIx | b. | Type
IIa | d. | Either Type IIa
or Type IIx | | | | |
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28.
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A
standard fitness assessment has many components, but one of the following is not included. Which one
is not a part of the assessment?
a. | Body Composition | c. | Strength | b. | Daily Caloric
Intake | d. | Flexibility | | | | |
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29.
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Stretching is important because it helps loosen muscles before exercise and decreases
the likelihood of injuries. It also confers other benefits, however. Name one of the benefits of
stretching.
a. | Increased range
of movement | c. | Reduced muscle
tension | b. | Improved coordination | d. | All of the above | | | | |
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30.
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You
have a client who is interested in increasing his Absolute Strength. He is young and healthy, with no
known medical conditions and no history of injury. What prescription should you give him?
a. | Low reps and
high weight | c. | High reps and
high weight | b. | Low reps and low weight | d. | High reps and low weight | | | | |
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