The adaptation of muscular hypertrophy is best achieved using which of the following repetition ranges and intensity?

• 5-10 reps at 30% to 45% of the 1RM

• 6-12 reps at 75% to 85% of the 1RM

• 1-5 reps at 85% to 100% of the 1RM

• 12-20 reps at 50% to 70% of the 1RM

A client who is practicing repeated squat exercises in order to create permanent changes in her technique is exhibiting

• relative flexibility

• autogenic inhibition

• synergistic dominance

• motor learning

When an exercise is high-intensity and lasts about 10 seconds, which of the following energy pathways is predominantly in use?

• Oxidative

• Glycolisis

• ATP-PC

• ADP

The Golgi tendon organ is an essential component of static stretching because it

• increases muscle spindle activity in a tight muscle.

• prevents the muscle from being placed under excessive tension.

• prevents muscles from stretching too far or too fast.

• increases contraction rate in the muscle fibers.

Which of the following is the correct force-couple relationship that allows for the upward rotation of the scapula?

• Rhomboid minor and anterior scalenes

• Sternocleidomastoid and longus coli

• Sternocleidomastoid and longus coli

• Upper trapezius and lower portions of the serratus anterior

During a 40-yard dash, the hamstring complex begins to do most of the work for a weakened gluteus maximus. This is an example of which of the following concepts?

• force-couple relationships

• arthrokinematic dysfunction

• length-tension relationships

• synergistic dominance

In what training zone would you be exercising at a vigorous to very hard intensity, where talking is limited to infrequent, short phrases?

• Zone 1

• Zone 2

• Zone 3

• Zone 4

What type of client is ideally suited for stage 2 training around VT1?

• Athletes or competitors who desire to improve speed or power during short but very-high-intensity bouts of work

• New exercisers seeking to improve health markers like reducing the risk of cardiovascular disease and diabetes

• Fitness enthusiasts regularly engaging in physical activity or those seeking further improvements in cardiovascular endurance or weight loss

• More serious exercisers seeking to expand the capacity for both aerobic and anaerobic work

A client is performing a prone iso-ab exercise. The trainer notices that he is not able to maintain proper alignment. As a regression, the trainer should instruct the client to perform the exercise

• With hands on a stability ball

• In a standard push-up position

• With one hip in full extension

• With feet elevated

During the overhead squat assessment, the client's arms fall forward. Which of the following muscles are considered to be overactive?

• Pectoralis minor

• Erector spinae

• Lower trapezius

• Rotator cuff