WorksheetsPTN Section 6 Review
Total questions: 45
Worksheet time: 45mins
Performing 4 weeks of stabilization training before moving on to strength endurance training for another 4 weeks would be an example of what kind of periodization?
Undulating periodization
Linear periodization
Nonlinear periodization
Localized periodization
How many minutes of vigorous exercise in hot, humid environments should children be restricted to (including frequent rest periods)?
60 minutes
30 minutes
45 minutes
90 minutes
Which of the following modalities will provide the most benefits to Phases 1, 4 and 5 of the OPT model?
Battle ropes
Strength machines
Sandbags
TRX Rip Trainer
A client is taking prescription beta-blockers for hypertension. Which exercise is the safest for him to perform?
Reverse crunch
Floor bridge
Knee-up
Standing cobra
During which Phase of OPT should the exerciser be most concerned with increasing the speed (repetition tempo) of exercises?
Phase 1 Stabilization Endurance
Phase 4 Maximal Strength
Phase 3 Muscular Development
Phase 5 Power
Core and balance exercises are a component of which part of an OPT workout?
Activation
Client's choice
Skill development
Resistance training
Which modality allows for movements to occur as explosively as possible without the need for eccentric deceleration?
Kettlebell
Medicine ball
Suspended bodyweight training
Resistance band
What is the most appropriate gluteal strengthening exercise for a client with hypertension?
Dumbbell squat while performing the Valsalva maneuver
Ball bridge
Standing cable hip extension
Floor bridge
What must older adults complete prior to initiating an exercise program with a Certified Personal Trainer?
An annual physical
Dietary assessment
Overhead squat assessment
PAR-Q+
Which is a primary adaptation of the Power Training phase?
Muscle growth
Rate of force production
Stability
Muscular endurance
What two activities are part of a client's warm-up?
Core
Resistance
Flexibility and cardio
Plyometrics
Which of the following is an optional component of an OPT workout and is based on client goals and fitness levels?
Warm-up
Cool-down
Resistance
Skill development
Which of the following would be the recommended stability ball size for someone under 5 feet tall?
65 cm
75 cm
45 cm
55 cm
Which of the following would be an appropriate Phase 2 superset?
Single-leg hops and ball push-ups
Deadlifts and squats
Bench press and stability ball push-ups
Power step-ups and ice skaters
What blood pressure is reflective of a hypertensive crisis?
A reading of 120 to 129 mm Hg systolic and less than 80 mm Hg diastolic
A reading of 130 to 139 mm Hg systolic or 80 to 89 mm Hg diastolic
A systolic reading greater than 180 mm Hg and/or a diastolic reading greater than 120 mm Hg
A systolic reading of 140 mm Hg or higher or a diastolic of 90 mm Hg or higher
How often should elastic resistance bands be checked?
Prior to every use
Once a day
Once a week
Only when there are signs of wear
Which of the following is a characteristic of linear periodization?
Increases intensity while decreasing volume
Changes acute variables on a weekly basis
Involves training multiple styles each week
Helps prevent workouts from becoming boring
Which of the following is not one of the primary levels of the OPT model?
Stabilization
Strength
Power
Strength Endurance
Which of the following is considered an open-chain exercise?
Bench press
Pull-up
Barbell squat
Push-up
Which of the following exercises and modalities would require the use of a spotter?
Barbell chest press
Stability ball wall squat
Terra-Core push-up
Selectorized machine lat pull down
When discussing fitness trackers and heart rate monitors, which of the following statements is the most accurate?
Heart rate monitors provide the user with positive motivation and 100% accuracy.
Wrist-worn heart rate monitors are as accurate as chest strap monitors.
Taking longer for heart rate to return to normal after vigorous exercise is a good indicator of a healthy heart.
Fitness trackers provide the user with conformational feedback, such as a recorded history of exercise time and effort.
Selectorized machines provide all the following benefits except for which one?
Offer users the ability to change resistance easily
Are often less intimidating than free weights for novice exercisers
Provide an increased range of motion
Are often accompanied by instructional diagrams or pictures
Which of the following is not a purpose of an effective cool-down?
Increase breathing rate
Reduce body temperature
Reduce heart rate
Provide a transition period
What is defined as a consistently elevated blood pressure?
Hypertension
Hyperglycemia
Hypotension
Hypoglycemia
What is unique about a kettlebell when compared to a dumbbell?
Kettlebells and dumbbells are the same.
A kettlebell is heavier.
A dumbbell is safer.
With a kettlebell, the center of mass is farther from the handle.
What type of periodization uses changes in volume and intensity on a daily or weekly basis?
Macrocycle
Undulating
Mesocycle
Linear
Increasing which of the following is the best way to improve a client's adherence to an exercise plan?
Length-tension relationship
Cool-down
Strength
Self-efficacy
For which of the following populations is the floor bridge exercise contraindicated?
Clients who are in the third trimester of pregnancy
Clients with no comorbidities but who sit for extended periods of time
Clients with an underactive gluteal complex
Youth clients between the ages of 4 and 8, in whom growth plates are not fused
When discussing suspended bodyweight training, which of the following is the most accurate statement?
It increases flexibility and joint mobility.
It decreases challenges to balance and stability.
It increases muscular hypertrophy.
It decreases core muscle activation.
Which of the following is considered a closed-chain exercise?
Push-ups
Machine leg extension
Biceps curls
Lat pulldown
Squat, push, pull, press, hip hinge, and multiplanar movement are all known as what?
Phases
Sports skills
Movement patterns
Exercises
The hip hinge is an important fundamental movement. During a hip hinge, what movements are occurring?
Adduction and abduction
Flexion and extension
Supination and pronation
Abduction and extension
What disease is a condition of altered airflow through the lungs, generally caused by airway obstruction due to mucus production?
Type 2 (secondary) osteoporosis
Chronic obstructive lung disease
Type 1 diabetes
Type 2 diabetes
What can Phase 1 of the OPT model best be described as?
Focusing on improving muscular growth
Improving the rate of force production
Utilizing supersets during training
Mastering basic movement patterns
What is another term for the annual training plan that outlines the entire year’s worth of programming?
Mesocycle
Microcycle
Macrocycle
Megacycle
Kettlebell exercises have proven extremely beneficial in the development in which plane or of which chain?
Transverse plane
Frontal plane
Posterior chain
Anterior chain
Balance is best described as which of the following?
Increased ability to overcome the force of gravity during jumping
The ability to change direction quickly and accelerate
The ability to maintain control of the body while in a static position
The ability to control the motion of the spine over a given longer duration
Which component of a monthly training plan should always be performed before moving to the next month’s mesocycle?
Resistance
Reassessment
Cardio
SAQ
What is defined as the specific outline created by a fitness professional that details the form of training, length of time, and specific exercises to be performed?
Periodization
Macrocycle
Acute variables
Training plan
Approximately what percentage of Americans aged 20 years and older are obese?
20%
40%
80%
60%
What disease is a condition in which fibrous lung tissue results in a decreased ability to expand the lungs?
Osteoporosis
Peripheral arterial disease
Rheumatoid arthritis
Restrictive lung disease
What is an unstable (yet controllable) exercise environment that causes the body to use its internal balance and stabilization mechanisms?
Feed-forward activation
Asymmetrical resistance loading
Integrative function
Proprioceptively enriched environment
What causes coronary heart disease?
Osteoporosis
Cirrhosis
Tuberculosis
Atherosclerosis
The goal of the Certified Personal Trainer in utilizing machines in Phase 1 of the OPT model should be to do what?
Regress their clients to less-challenging movements and utilize more dumbbells
Prepare their clients to perform 1RM before moving on to dumbbells or other advanced modalities
Progress their clients to more proprioceptively enriched exercises
Increase muscle size before moving their clients to Phase 2
Antirotational exercises are often this sort of movement by nature.
Loaded
Bilateral
Proprioceptive
Unilateral
