A training variable that should be considered when designing an exercise program is:

• Technique
• Choreography
• Alignment
• Frequency

 Frequency

  General Principles; Ch 17 

Which activity utilizes the aerobic energy system?

• Plyometric Jump
• Indoor Cycling
• Golf Swing
• Volleyball

Indoor Cycling

Anatomy and Phsiology; Ch 4

The Karvonen formula incorporates the               in determing the training heart range (THRR).

• pulse
• resting heart rate
• stroke volume
• participant's activity

 Resting Heart Rate

Cardiorespiratory Training; Ch 17,20

A warm-up is the                period for a specific workout.

• relaxation
• strengthening
• flexibility
• preparation

  Flexibility

 Warm-up; Ch 17

To promote and maintain health, an individual should perform              minutes of moderate-intensity physical activity           days per week.

• 10;7
• 15;2
• 30;5
• 40;1

 30;5

 Training Recommendation; Ch 17

One way to determine an individual's estimated maximal heart rate is by:

• subtracting his/her age from 220
• taking the talk test
• measuring recovery heart rate
• using the perceived exertion scale

 Subtracting his/her

age from 220

Cardioresperatory Training; Ch 5,17,20

Two atherosclerotic cardiovascular disease risk factors improved by regular participation in physical activity

are          and           .

• anke swelling; osteoporotic bone density
• cigarette smoking; esophageal cancer
• diabetes; rheumatoid arthritis
• blood pressure; total serum cholesteral

 Blood pressure;

Total serum cholesterol

 Cardirespiratory Training; Ch 3

The system that allows the blood to flow through the heart, lungs, and body is called the           system.

• endocrine
• immune
• circulatory
• nervous

Circulatory

 Anatomy and Physiology; Ch 6

A basic function of the bone that makes up the skeletal system is to:

• provide a site for the production of red blood cells
• protect the body's neurological system
• directly support the immune system
• enhance full joint range of motion

 Provide a site for the production of red blood cells.

 Kinesiology; Ch 7

The           method is known as variable intensity or spontaneous training.

• circuit
• intermittent
• block
• pyramid

 Intermittent

 Cardiorespiratory Training; Ch 17

The primary muscles performing work are called          , and may be identified by a specific           .

• stabilizers; range of motion
• agonists; joint action
• assistors; fiber types
• synergists; tensile strength

 Agonist; Joint action

 Kinesiology; Ch 7

Movements of the hip include          and           joint actions.

• inversion; eversion
• elevation; depression
• retraction; protraction
• abduction; adduction

Adbduction; Adduction

 Kinesiology; Ch 7

The definition of           is when oxygen uptake has reached an adequate level to meet the oxygen demand of the body.

• aerobic glycolosis
• cardiac output
• anaerobic threshold
• steady state

 Steady State

Anatomy and Phsiology; Ch 17 appendix C

A skill-related component of physical fitness is:

• cardiorespiratory fitness
• coordination
• muscular strength
• flexibility

Coordination

General Principles; Ch 17

In order to safely perform full range of motion during a cardio hi/low-impact class, the beats per minute (bpm) should range between           and           .

• 175; 185
• 155; 165
• 130; 155
• 145; 170

  130; 155

 Teaching Skills; Ch 17

In a push-up, the           muscles extend the elbow and the           adducts the humerus to lift the body up against gravity.

• triceps; pectoralis major
• rhomboids; trapezius
• deltoids; latissimus dorsi
• rotators; rhomboids

Triceps, pectoralis major

Kinesiology; Ch 7

Which type of muscle contration (also referred to a muscle action) does not require the muscle to change length when exerted against a fixed resistance?

• Slow twitch
• Eccentric
• Stretch reflex
• Isometric

 Isometric

Kinesiology; Ch 7, 17

A muscle-joint exercise that utilizes the gluteus maximus and hamstrings is a:

• lunge
• curl
• jump
• row

 Lunge

Resistance Training; Ch 17

Which type of connective tissue connects bone to bone?

• Ligament
• Fascia
• Cartilage
• Tendon

 Ligament

 Anatomy and Physiology; Ch 7

The function of           is to sense the degree of tension and the length of the muscle.

• sarcomeres
• motor units
• proprioceptors
• rotators

Proprioceptors

Anatomy and Physiology; Ch 7

 To enhance flexibility during the end-of-class cool-down segment, the Aerobics and Fitness Association of America (AFAA) recommends performing           stretches for           seconds.

• ballistic; 10-25
• dynamic; 5-20
• myofascial; 12-30
• static; 15-60

 Static; 15-60

 Flexibility Training; Ch 17, 22

Besides heart rate monitoring, another method of measuring exercise intensity is:

• perceived exertion
• oxygen volume
• weight loss
• sweat ratio

 Perceived Exertion

 Cardiorespiratory Training; Ch 17, 20

In order to teach a quality group exercise class, an instructor should be able to:

• treat chronic injuries
• use visual sign language
• implement a 45-count phrase
• apply the AFAA 5 Questions

Apply the AFAA 5 Questions

AFAA 5 Questions; Ch 17

A variable that acts as a determinant of exercise behavior is:

• personality disorders
• occutpation ethics
• cultural values
• educational levels

 Cultural Values

Teaching Skills; Ch 19

To maintain proper body alignment, particular attention should be given to           in the standing position.

• pushing the chin forward
• keeping the knees staight
• rounding the shoulders forward
• holding a neutral pelvic alignment

Holding a Neutral

Pelvic Alignment

 Body Alignment; Ch 17

Lordosis is associated with an anterior tilt of the pelvis, and may be a result of:

• stretched hip flexors
• weak abdominals
• tight quadriceps
• strong back extensors

Weak Abdominals

 Body Alignment; Ch 17

Kyphosis, or excessive curvature of the thoracic spine, may be the result of:

• fibromyalgia
• diabetes
• hear disease
• osteoporosis

 Osteoporosis

 Body Alignment; Ch 17

A movement that performs shoulder horizontal abduction is a:

• high row
• curl
• overhead press
• plie

 High Row

 Resistance Training; Ch 17

Advanced stages of heat exhaustion may lead to a:

• concussion
• fracture
• neuropathy
• coma

 Coma

Injury Prevention; Ch 12

In order to avoid dehydration during exercise and prevent heat exhaustion, and individual should:

• monitor hydration levels
• limit vigorous exercises
• consume carbohydrates
• choose low-impact activities

 Monitor Hydration Levels

 Injury Prevention; Ch 13

A motivations technique called           is used to sustain a Type B participant for a lifelone exercise adherence.

• acknowledgement
• identifyng
• mirroring
• intrinsic

 Acknowledgement

Teaching Skills, Ch 19

One purpose of the final cool-down phase of a aerobic exercise session is to:

• maintain training heart-rate
• prevent blood pooling
• decrease muscle flexibility
• increase joint fluidity

 Prevent Blood Pooling

Cardiorespiratory Training; Ch 6, 17

Which condition is referred to as an overuse injury?

• Concussion
• Fracture
• Sprain
• Tendinitis

 Tendinitis

 Injury Prevention; Ch 12

The 1996 US Surgeon General's Report on Physical Activity and Health was a call to:

• maximize resistance training to achieve health benefits
• focus on increasing intesity of exercise sessions
• encourage more Americans to become active
• reduce the consumption of simple carbohydrates

 Encourage more Americans to become active

 Health and Fitness; Ch 17

The Aerobics and Fitness Association of America (AFAA) recommends checking the pulse at the           artery.

• radial
• femoral
• carotid
• brachial

Radial

 Cariorespiratory Training; Ch 17

One way to increase exercise intensity is to:

• manage weight
• maintain plateau
• add traveling
• monitor tempo

  Add Traveling

 Cariorespiratory Training; Ch 17

The Aerobics and Fitness Association of America (AFAA) recommends that a recovery heart rate be taken           of aerobic work. 

• within 1-2 minutes
• 4-6 minutes after the beginning
• 3-5 minutes upon conclusion
• 8-10 minutes in the middle

 3-5 minutes upon conclusion

Cariorespiratory Training; Ch 17, 20

A food, such as          , represent(s) a complete source of protein.

• grains
• poultry
• broccoli
• fruits

 Poultry

Nutrition; Ch 8

If an individual's training workload for muscular strength and/or endurance is discontinued, a reduction in muscle fitness may occur after             month(s)

• 6
• 4
• 3
• 1

 3

 General Principles; Ch 17

According to the Aerobics and Fitness Association of America's (AFAA) FITT-at-a-Glance, participants should aim for a cardiorespiratory exercise intensity that burns a minimum of           kilo calories per week.

• 500
• 750
• 1000
• 1200

 1000

 Health and Fitness; Ch 17

Improvement in cardiorespiratory fitness can be attained with a minimum intensity of           % of the heart rate reserve (HRR)

• 40
• 45
• 50
• 55

 40

Training Recommendations; Ch 17

Flexibility can be achieved by stretching to the end range of motion or:

• hypertension
• pulsing
• pre-exercise length
• point of tightness

 Point of tightness

 Training Recommendations; Ch 17

When performing a squat, during the concentric contraction,           occurs.

• hip extension
• ankle dorsiflexion
• knee flexion
• spinal extension

 Hip Extension

 Kinesiology; Ch 7

Training in water encourages freedom of movement without the fear of falling due to:

• temperature
• buoyancy
• resistance
• depth

 Buoyancy

Multitraining; Ch 24

Because speed is used to increase resistance, water is also an effective modality for           training.

• plyometric
• power
• speed
• endurance

 Power

 Multitraining; Ch 24

In Mat Science, the principle of           refers to exercise selection.

• alignment
• extension
• progression
• balance

  Progression

 Multitraining; Ch 29

When introducing varying road situation in an indoor cycling class, be sure that there are           transitions between movements and changing terrain.

• smooth
• rapid
• slow
• consistent

 Smooth

 Multitraining; Ch 27

For individuals to receive an efficient and challenging form of conditioning that works well for developing muscular strength and endurance, cardiovascular endurance, stability, balance, and coordination they should participate in           training.

• interval
• circuit
• pyramid
• overload

Circuit

 Multitraining; Ch 26

"The explosive aspect of strength" defines muscle:

• stability
• power
• endurance
• strength

Power

 Resistance Training; Ch 28

What form of exercise is designed to achieve maximum muscular involvement?

• Intermittent training
• Variable resistance
• Myofascial release
• Dynamic plyometrics

 Variable Resistance

 Resistance Training; Ch 28

A push-up works the pectoral muscles, anterior deltoids, and the:

• Triceps
• Biceps
• Rhomboids
• Obliques

Triceps

 Kinesiology; Ch 7, 17

Early recognition of a medical emergency can be summarized into the "SAPI" approach.  The "S" stands for:

• Scene
• Safety
• Satisfaction
• Survey

 Survey

 Professional Resonsibilities; Ch 16

Response to an acute injury includes:

• massage
• heat
• spinting
• elevation

 Massage

Injury Prevention; Ch 12

The AFAA 5 Questions help instuctors:

• determine the choreography used in class
• put exercises together for smooth transitions
• evaluate the risk of exercises
• determine the class fitness level

 Evaluate the risk of exercises

 AFAA 5 Questions; Ch 17

The purpose of torso stabilization training is to:

• target a specific muscle group
• work several muscle groups simultaneously
• enhance ability to maintain proper spinal alignment
• replicate movements used in activities of daily living

 Enhance ability to maintain proper spinal alignment

Resistence Training; Ch 7, 17

An example of a basic exercise position is:

• upright
• retraction
• elevated
• prone

Prone

Body Alignment; Ch 17 

When considering correct alignment while moving, instructors should make sure participants:

• control the range of motion with movements
• relax abdominal muscles to maintain neutral alignment
• land softly on ball of the feet to prevent injuries
• lock knees upon landing to absorb the shock

  Control the range of motion with movements

 Body Alignment; Ch 17 

An appropriate alignment cue for hands and knees postion is:

• hands directly under the shoulders
• knees slightly behind the hips
• back relaxed
• extend the neck

 Hands directly under

the shoulders

 Professional Responsibilities; Ch 17

The Aerobics and Fitness Association of America (AFAA) recommends that           be incorporated within the warm-up portion of the class.

• strenthening exercises
• proprioceptive training
• neuromuscular stretching
• movement rehearsal

  Movement Rehearsal

 Warm-up; Ch 17

A danger sign of exercise is:

• fatigue
• cramps
• breathlessness
• hunger

Breathlessness

Professional Responsibilities; Ch 17

Correct standing alignment includes the pelvis in a/an:

• posterior tilt
• upright posture
• neutral position
• laterally positioned

Neutral Position

Body Alignment;  Ch 17

Timed bouts of increased intensity work followed by lower intensity recovery is known as           training.

• intermittent
• circuit
• continious
• interval

Interval

Cardiorespiratory Training; Ch 17

A method for improving muscular strenth and endurance would be           training.

• myofascial release
• steady-state
• multi-joint
• cross-sectional

 Multi-joint

Resistance Training; Ch 17 

Instructors should make sure that participants keep hands relaxed when gripping weights in order to:

• avoid performing the Valsalva maneuver
• change weights quickly
• decrease resting blood pressure
• prevent elbow sprains

 Avoid performing the

Valsalva Maneuver

Resistance Training; Ch 17

When working with participants diagnosed with asthma, instructors should allow for           and:

• simplied movements; range of motion
• an extended warm-up; cool-down
• outdoor; indoor activities
• cross-training; frequent breaks

an extended warm-up;

cool-down

Special Populations; Ch 35

To assist in the management of arthritis, participants should be encouraged to            daily.

• Stretch
• Sit
• Ice
• Read

 Stretch

Body Alignment; Ch 28

Which statement represents one of the AFAA 5 Questions?

• Is the exercise a good exercise?
• Does the exercise create any safety concerns?
• Who developed the exercise application?
• Can the exercise be used in a group exercise setting?

 Does the exercise create any safety concerns?

 AFFA 5 Quesions; Ch 17 

A probable cause of common injuries associated with group exercise classes may be:

• musical rhythm
• body mechanics
• lever length
• nerve response

Body Mechanics

Injury Prevention; Ch 12

Music is commonly written in a standard           .

• 2/3
• 3/6
• 4/4
• 6/8

 4/4 timing

Teaching Skills; Ch 21

If a participant complains about pain that has been persistent over the past few weeks, an instructor should:

• recommend a physician's evaluation
• evaluate the problem
• refrain from interaction
• have the participant use heat

Recommend a

physician's evaluation

Injury Prevention; Ch 12

In traditional dance choreography, movements should include           as one of its basic elements.

• smoothness
• safety
• ability
• motivation

 Motivation

 Teaching Skills; Ch 21

Based on research,           components have resulted in improved performance in daily activities for older adults.

• skill-related
• self-directed
• pre-evaluation
• weight-reducing

 skill-related

Special Populations; Ch 38

To ensure proper hydration during an exercise session, participants should monitor hydration levels and consume           ounces of fuid shortly before exercise.

• 2-4
• 4-6
• 6-10
• 8-12

8-12

Professional Responsibilities/Injury Prevention; Ch 13

When working the deltoids, which joint action is performed at the shoulder?

• Upward tilt
• Internal rotation
• Flexion
• Eversion

 Flexion

 Resistance Training; Ch 17, 7

When flexing from the hips in a standing position, the back should:

• perform forward flexion
• maintain neutral alignment
• be supported by hands on the floor
• twist to maintain safe alignment

Maintain neutral alignment

 Body Alignment; Ch 17