REPS REVISION 2

1.

1 point

For anaerobic training which is the classified heart rate training zone?

80-90%

60-70%

70-80%

50-60%

2.

1 point

CRAC stretching is similar to PNF stretching, what does it stand for?

Partner orientated antagonist contraction stretching

Contraction Relax Antagonist Contract

Contraction related antagonist stretching

3.

1 point

Which of the following would be a short-term cardio-respiratory response to aerobic activity?

Dilation of blood vessels going to the muscles

Increase blood flow to the digestive system

Decrease in heart rate

Increase in mitochondria

4.

1 point

What is the origin and insertion of the quadriceps?

Origin: femur and ishium Insertion: patella

Origin: femur Insertion: fibula

Origin: femer and ishium Insertion: tibia

Origin: pubis Insertion: tibia

5.

1 point

What is the ACSM recommended duration for a warm up?

5 minutes

20-30 minutes

5-10 minutes

10-20 minutes

6.

1 point

Approximately what percentage of all individuals will experience relapse back to cotemplation or pre-contemplation stage in the 'Stages of Change Model'?

5 percent

10 percent

15 percent

20 percent

7.

1 point

What does PNF in regards to PNF stretching stand for?

Proprioceptive neuromuscular facilitation

Partner-assisted neuromuscular training

Partner assisted training

8.

1 point

Which energy source is used in aerobic exercise

Glucose

Fat

Lactic acid system

Creatine phosphate

9.

1 point

What is the term used to define a decrease in muscle cross-section?

DOMS

Tone

Hypertrophy

Atrophy

10.

1 point

If a clients goal was to improve muscular endurance which of the following would be an appropriate rep range

15-25

25-30

30+

10-18

11.

1 point

Which of the following cardiovascular machines is normally associated with higher impact?

Treadmill

Recumbent bike

Rower

Stepper

12.

1 point

What is the purpose of a Golgi tendon organ?

Prevent muscle from becoming damaged

Sense excessive stretching in the tendons

Cause a reflex action when muscle is overstretched

13.

1 point

Which system of training would a performing a biceps curl followed by a triceps kickback be an example of?

Pre exhaustion

Post exhaustion

Superset

Tri set

14.

1 point

If blood calcium levels fall osteoclasts can break down bone to release calcium into the blood stream

True

False

15.

1 point

What is an isokinetic contraction

The lowering phase of a contraction

A contraction which is held for a duration of time

A same speed contraction

Lifting or lowering against gravity

16.

1 point

Which cycle of periodisation is usually associated with a 7 day period?

minicycle

mesocycle

microcycle

macrocycle

17.

1 point

What is one of the main psychological benefits of exercise?

Improved physical image

Improved self esteem

Lack of time

18.

1 point

What is the predicted heart rate for a 39 year old person?

171 bpm

181 bpm

189 bpm

167 bpm

19.

1 point

metabolic equivalent (MET) refers to the intensity of an exercise an how it can be linked to the amount of energy expended by an individual

True

False

20.

1 point

Which cycle of periodisation is usually associated with a period of a few weeks?

Macrocycle

Microcycle

Mesocycle

Minicycle

21.

1 point

What is an isotonic contraction?

Lifting or lowering against gravity

A contraction which is held for a duration of time

The pushing or raising phase of a contraction

Same speed contraction

22.

1 point

What is the formula for predicted maximum heart rate?

210 - age

220 - age

200 - age

230 - age

23.

1 point

In regards to BMI what figure is classified as obese?

over 20

over 15

over 25

over 30

24.

1 point

Predicted heart rate has an error margin of up to plus or minus 12 beats per minute..

True

False

25.

1 point

What is the name of the blood vessel that delivers blood into the right atrium?

Right ventricle

Vena cava

Pulmonary artery

Left ventricle

26.

1 point

The four main nutrients needed for bone growth and calcium regulation are: calcium, phosphorus, vitamin c and vitamin D

True

False

27.

1 point

What is the main joint action that occurs during the eccentric phase of a lateral raise?

Abduction of the shoulder joint

Retraction of the shoulder joint

Elevation of the shoulder joint

Adduction of the shoulder joint

28.

1 point

Which of the following is the closest related to developing DOMS?

Running downhill

Eccentric contractions

Concentric contractions

Training without warming up

29.

1 point

4 of the main causes of osteoporosis are age, lack of weight bearing activity, smoking and alcohol

True

False

30.

1 point

What is the origin and insertion of the rectus abdominus?

Origin: Scapula Insertion: Pelvis

Origin: Clavicle Insertion: Pelvis

Origin: Scapula Insertion: Lower ribs

Origin: Scapula Insertion: Pubis

31.

1 point

Dynamic stretching refers to:

Stretching in motion

A stretch using bouncing movements

A stretch held for a period of time at mild tension

32.

1 point

FITT stands for: Frequency, intensity, type and type

True

False

33.

1 point

Which joint movement would describe moving a limb in a circular manner

Circumduction

Internal rotation

External rotation

Horizontal extension

34.

1 point

Which system of training would performing dumbbell chest fly'es followed by bench press be an example of?

Pre exhaustion

Superset

Post exhaustion

35.

1 point

Which one of the following statements is correct? The effects of muscular strength and endurance exercise on bones and joints can be:

Detrimental for older adults

Increased bone density

Weakening of joints

Stress on tendons

36.

1 point

Flexion and extension movements take place in which anatomical plane?

Transverse

Sagittal

Lateral

Frontal

37.

1 point

Inversion and eversion of the foot occur at which joint?

The junction between Tarsals and metatarsals

The junction between metatarsals and phalanges

The junction between talus and calcaneus/Tarsals

The junction between femur and tibia/ fibula

38.

1 point

If a client performed a set of squats followed by a set of leg extensions which system of training would this be an example of?

Post exhaustion

Supersets

Pyramid sets

Pre exhaustion

39.

1 point

What is the term used to define an increase in muscle cross- section?

Hypertrophy

Tone

DOMS

Atrophy

40.

1 point

The five types of bone in the body are flat, long, short, irregular and sesamoid

True

False

41.

1 point

Which of the following would describe the limbs of the skeletal system?

Axial

Appendicular

Freely movable

42.

1 point

What would be an appropriate training style for type 2b muscle fibres?

Hypertrophy training

Plyometrics

Power training

Strength training

43.

1 point

If a clients goal where to improve muscular strength and power which two would be appropriate rep ranges?

1-6 and 1-4

1-4 and 8-10

4-6 and 6-8

3-6 and 3-4

44.

1 point

What are effective ways to assess muscular strength?

1RM's, dynamometers etc

VO2 max tests

Power tests

Maximum number of repetitions

45.

1 point

What is the process of bone growth called?

Ossification

Osteoclast

Osteoblast

Homeostasis

46.

1 point

Which type of periodisation is usually associated with a 12 month period?

Minicycle

Macrocycle

Mesocycle

Microcycle

47.

1 point

In relation to cardio training zones, what range of heart rate maximum is the aerobic zone?

40-50%

70-80%

60-70%

80-90%

48.

1 point

Which one of the following statements is correct?

The thoracic spine has 12 vertebrae

The spine has 29 vertebrae

The cervical spine has 12 vertebrae

The coccyx have 4 vertebrae