Jul 28, 2008
1. When intensity levels are too high and oxygen is not being delivered to the muscles at a fast enough rate during exercise, the anaerobic systems kicks in. What observable physical sign would indicate this has occurred?
> a. Coughing
> b. Hyperventilation
> c. Fatigue
> d. Cyanosis
> 2. One of your participants states she experienced some general muscle soreness after her last workout. Which of the following statements should you make?
> a. "Right after class, go home and take a hot bath."
> b. "Make sure you get rest between workouts and increase intensity gradually (no more that 10% per week)."
> c. Exercise at the higher end of you target heart rate"
> d. Begine your workout with conditioning exercises and then do your aerobics."
> 3. The stretch reflex is:
> a. Best obtained after the muscles are warmed up.
> b. A natural occurrence as the result of an intense workout.
> c. The body's automatic protecitve mechanism against injury.
> d. The desired result from performing static stretches.
> 4. The pupose of a cool down in to:
> A. Allow time for participants to increase their range of motion.
> B. Give the instructor time to observe participants for overexertion.
> C. Increase the effectiveness of static stretches.
> D. Prevent light-headedness and fainting
> a. A only
> b. A, B, and D
> c. A and D
> d. B, C, and D
> 5. Static stretching is onsidered both safe and effective because:
> A. It requires little energy expenditure
> B. It allows adequate time to reset the sensitivity of the stretch reflex.
> C. It allows stretching beyone one's active range of motion
> D. It incorporates the contract-relax technique
> a. all of the above
> b. A, B, C,
> c. A and B
> d. B and D
> *this one is tricky, think about Range of Motion for health fitness rather than sports fitness*
> 6. An example of an isotonic muscle contraction would be:
> a. Bicep curl using a 10 pound dumbbell.
> b. Toe touch in seated position.
> c. Pushing hands together in prayer position
> d. Shoulder shrug against partner's resistance
> 7. Performing gluteal exercise involves which type of movement?
> a. Adduction of the femur
> b. Extension of the knee.
> c. Flexion of the hip.
> d. Extension of the hip
> 8. The most important feature of a shoe to be used in group fitness classes is:
> a. Lateral support
> b. Shock absorption
> c. Tight heel counter.
> d. Snug toe box
> 9. One of your class aprticipants asked you for advice about the type of class her mother, who has arthritis, should take. You recommend a class taht includes which of the following?
> A. The use of light wrist and ankle weights
> B. A longer warm up and cool down
> c. A low intensity, low-impact style class
> D. Aquatic style classes
> a. A, B, C
> b. B, C, D
> c. B, C
> d. All of the above
> 10. An exercise program designed for the older adult should include:
> a. A shorter warm up and longer aerobics segment to increase caolries burned since their metabolisms have slowed down.
> b. Only conditioning exercises in order to maintain strength for activities of daily living
> c. A progressive and longer warm up, low impact aerobics and longer period of time for flexibility exercises.
> d. A longer wamr up and cool down, very low intensity aerobic segment and isometric strengthening exercises only.
> 11. During the first week of aerobics class, Elizatbeth complained to you that she feels slightly winded and her target heart rate and recovery rate are both a little higher than they should be. You should advise Elizabeth to:
> a. lie down and elevate her legs higher than the leve of the heart.
> b. Train at the lower end of her target range for the first 8-10 weeks and adjust the intensity by exercising less vigorously.>
> c. Obtain her physician's permission prior to coming back to class
> d. not to worry, as the pulse rate will get in the proper range for her as she gets in shape.
> 12. A weight-training program builds muscular endurance and strength. A jogging program will build cardiorespiratory fitness. With each program yeilding a different response, this would be an example of:
> a. Starling's Law
> b. The principle of overload.
> c. The principle of frequency.
> d. The principle of training specificity.
> 13. Which of he following exercises will place excessive compression on the cervical discs.
> A. Rapid neck rolls
> B. Lateral flexion of the neck.
> C. Lateral rotation of the nick.
> D. Hyperextension of the neck.
> a. A and C
> b. B and D
> c. A and D
> d. C and D