What is the predominant factor causing increases in strength during the initial weeks of training?

Improvements in neuromuscular adaptation

Changes in whole muscle cross-sectional area

Increases in overall limb circumference

Improvements in neuromuscular adaptation

Increases in muscle-fiber cross-sectional area

Which of the following exercise program variables describes a change in intensity?

Increasing a treadmill incline by five degrees.

Changing activity from treadmill to stair-stepper.

Increasing a treadmill incline by five degrees.

Increasing the number of workout days from two to three per week.

Increasing treadmill running time from 20 to 30 minutes.

What happens to the muscle during isometric tension development?

No change in the length of the muscle

What is the suggested order of an exercise session?

Warm-up, endurance phase, cool-down, stretch

Stretch, warm-up, endurance phase, cool-down

Warm-up, endurance phase, cool-down, stretch

Stretch, endurance phase, warm-up, cool-down

Warm-up, endurance phase, stretch, cool-down

What does it mean if a specific activity is contraindicated?

Perform less-intensively than normal

Which of the following statements is true regarding exercise for the prepubescent child?

Children are less tolerant of heat because of a higher threshold for sweating.

Since children are anatomically immature, they should not participate in any form of resistance training exercise.

Because of the lack of development of the epiphyseal growth plates, children should not participate in any form of endurance training.

Which of the following exercises works best in isolating the soleus muscle?

Seated heel raises with bent (flexed) knees

Seated ankle extensions with the knees straight

Seated heel raises with bent (flexed) knees

Half squats with external rotation of the hip joint

Which of the following muscle groups must be strengthened in order to maintain a healthy back?

Abdominals, hip extensors and erector spinae

Abdominals, knee flexors, and hip flexors

Abdominals, hip extensors and erector spinae

Abdominals, hip flexors and hip extensors

Abdominals, hamstrings and hip flexor

Which of the following correctly describes the technique used in PNF (Proprioceptive Neuromuscular Facilitation)?

A contract-relax sequence to relax the muscle stretch reflex mechanism.

Passively moving the muscle in dynamic motion to increase flexibility.

A contract-relax sequence to relax the muscle stretch reflex mechanism.

Using muscle contraction of the extensors followed by muscle contraction of the flexors.

The required period of exercise for eliciting adaptation.

An appropriate exercise to develop muscle endurance for the ________ is ________ .

wrist flexors; one set of 15 repetitions of wrist curls at low resistance.

quadriceps; one set of 15 knee flexions at low resistance.

triceps; one set of 15 repetitions of arm curls at low resistance.

wrist flexors; one set of 15 repetitions of wrist curls at low resistance.

hip abductors; one set of 15 repetitions of half-squats at low resistance.

The ACSM recommended exercise prescription for developing and maintaining muscular strength and endurance for health and fitness includes a minimum of:

1 set of 8-12 repetitions using 8-10 exercises that train the major muscle groups of the upper and lower body.

2-3 sets of 10-15 repetitions using 80% of the 1 repetition maximum (RM) for exercises that train the major muscle groups of the upper and lower body.

2-3 sets of 8-12 repetitions alternating days between upper and lower body exercises.

1-2 sets of 8-15 repetitions using 50-85% of the 1 repetition maximum (RM) for exercises that train the major muscle groups of the upper and lower body.

As the percentage of 1 RM (Repetition Maximum) resistance increases:

the number of repetitions until fatigue decreases.

the amount of rest you should allow between training days should increase.

the number of sets performed should increase.

the number of repetitions until fatigue decreases.

the amount of rest you should allow between sets should decrease.

Which of the following describes a Valsalva maneuver performed during a free weight biceps curl?

expiration of air against a closed glottis.

a normal part of the concentric phase of the exercise.

inspiration of air through an open glottis.

a normal part of the eccentric phase of the exercise.

expiration of air against a closed glottis.

You are working as a certified Personal Trainer, and have a client who recently confided to you that she is getting divorced. She admits to you that her exercise routine has suffered as a result of the increased stress. Which of the following actions is most appropriate for you to take?

Recommend that she seek a mental health professional who can help her manage the increased stress.

Recommend that she increase the duration of her sessions scheduled with you as a way to cope with this stressful situation.

Recommend that she seek a mental health professional who can help her manage the increased stress.

Make a future appointment with her to discuss the divorce.

Recommend that she increase the number of sessions scheduled with you as a way to cope with this stressful situation.

What of the following is the formula for calculating the heart rate reserve?

Client's maximum heart rate, minus their resting heart rate

220, minus the age of the client

220, minus the resting heart rate

Client's maximum heart rate, minus their resting heart rate

Client's maximum heart rate, minus their age

Case study: A new client who has been resistance training for 6 months, comes to you with a goal of increasing muscular size. Following health appraisal and fitness testing including a modified 1 RM test, you design a program to meet the client's goal. Which of the following regimens best defines an appropriate plan to achieve this client's goal?

4-6 sets of 6-12 repetitions at 85% 1 RM

1-3 sets of 10-15 repetitions at 75% 1 RM

4-6 sets of 10-15 repetitions at 60% 1 RM

1-3 sets of 6-12 repetitions at 60% 1 RM

The Valsalva maneuver may elicit which of the following physiological responses during the concentric phase of a resistance training repetition?

Increased intrathoracic pressure and increased systolic blood pressure

Increased intrathoracic pressure and decreased heart rate

Decreased systolic blood pressure and increased heart rate

Increased intrathoracic pressure and increased systolic blood pressure

Decreased heart rate and increased systolic blood pressure

Which of the following is the term used for a training regimen that begins with rapid eccentric muscle action followed by concentric action of the same muscle?

Proprioceptive Neuromuscular Facilitation

Which of the following indicate the appropriate height range for performing depth jump training effectively and safely?

40 to 60 inches (102 to 152 cm)

Case Study: Your new client is a 38-year old female that wants to be able to participate in a 3-day charity walk. Her ultimate goal is to gradually improve her cardiovascular fitness. Which of the following exercise programs should you initially prescribe to best meet your client's needs?

3-5 days a week, 20-60 minutes in duration, 40-85% HRR

3-5 days a week, progressing from 1-3 hours in duration, 60-85% HRR

5-7 days a week, 20-60 minutes in duration, 35-50% HRR

5-7 days a week, progressing from 1-3 hours in duration, 35-50%

Case Study: A female client expresses an interest in joining a recreational crew team. She hires you to train her to withstand the demands of the sport. You design a resistance training program that includes low reps, 4-6 sets of high intensity squats and seated row within a comprehensive resistance training program. You gradually increase her sets and load/intensity. In addition, you have included sprints and long distance swimming in her overall program plan. Which of the following training principles have you incorporated?

specificity, overload and variation

specificity, reversibility and variation

overload, adaptability and strength

specificity, overload and variation

overload, strength and specificity

With respect to the exercise prescription for children (defined as < 13 years), it can be said that _____.

adult guidelines for resistance training can generally be applied

treadmill exercise is not a suitable mode of testing

exercise should be limited to 3-4 d * wk-1

vigorous activity should be avoided in this population

An exercise prescription for your pregnant client should include _____.

dynamic, rhythmic activities that use the large muscle groups

exercise occurring no more than three times per week

avoidance of moderate intensity resistance training

dynamic, rhythmic activities that use the large muscle groups

team sports such as basketball, soccer, and racquet sports

Which of the following statements is correct regarding the warm-up and cool-down components of the exercise training session?

Cool-down should approximate an intensity that is between 40 and 60% of VO2R

Warm-up should last twice as long as cool-down.

Cool-down should approximate an intensity that is between 40 and 60% of VO2R

Warm-up need not involve cardiorespiratory activity if the conditioning phase of the exercise session involves resistance training.

Cool-down during the exercise session can be eliminated if at least 10 minutes of stretching is performed instead.

General guidelines to follow when prescribing resistance training exercise to the client with arthritis include which of the following?

regimens with a frequency of 2-3 days per week

intensities that never exceed body weight

regimens with a frequency of no more than once per week

machine (as opposed to free weight) modes only

Which of the following factors affect intensity of lower body plyometric drills?

speed, height of the drill, and body weight

speed, range of motion, and reaction time

strength of the athlete, points of contact, and flexibility

strength of the athlete, height of the drill, and reaction time

Which of the following indicates the correct order for a traditional periodization program for resistance training?

hypertrophy, strength/power, peaking, recovery

hypertrophy, peaking, strength/power, recovery

strength/power, peaking, recovery, hypertrophy

strength/power, hypertrophy, recovery, peaking

hypertrophy, strength/power, peaking, recovery

ACSM 010-111 Practice Test 3 - Free Online Exam Prep & Questions

Together, the Centers for Disease Control and Prevention and the American College of Sports Medicine recommend that every US adult should accumulate _____ minutes or more of moderate-intensity physical activity on most, preferably all days of the week.

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ACSM 010-111 Practice Test 3

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