Which of the following programs would be MOST appropriate for a client who has a primary focus on improving muscular strength?
A.Two sets of 4-8 repetitions for each major muscle group or movement pattern, utilizing a split routine that allows 72-96 hours of recovery time before working the same muscle group again
B.Two sets of 8-12 repetitions for each major movement pattern, utilizing a three-day undulating periodization model for full-body training with 48 hours of recovery time between workouts
C.Three sets of 8-10 repetitions for each major muscle group or movement pattern utilizing a split routine that allows 48-72 hours of recovery time before working the same muscle group again
D. Three sets of 3-5 repetitions on explosive, full-body exercises performed 3 days per week with 48-72 hours of recovery time between workouts.
Answer: A
ACE Personal Trainer
- Hemoglobin's role in the body is to act as a carrier for oxygen in the blood.
- Increased resistance to blood flow in the outlying tissues increase the heart's stroke volume during exercise.
- Which mechanisms increase the heart's stroke volume during exercise?
- Name the three energy systems of the body. Which two do not use oxygen?
- The increase in mitochondria in muscle cells that comes with regular aerobic training is important because:
- When working with a client who has a history of plantar fasciitis, it would be MOST important to include stretching exercises for the __________.
- What exercises would be MOST important to include for a client who has recovered from Achilles tendinitis and wants to prevent it from returning?
- Stretching which muscles has been shown to help relieve symptoms associated with medial tibial stress syndrome (MTSS) and /or anterior shin splints?
- Tightness in which of the following structures can be a cause of Patellofemoral pain syndrome due to its lateral fascial connections to the patella?
- When working with a client who has a history of iliotibial (IT) band syndrome, which muscle group acting on the hip joint is MOST likely to be weak?
- Clients returning to exercise following greater trochanteric bursitis should generally avoid __________
- Which nerve is commonly compressed due to carpal tunnel syndrome?
- An inflammation of the wrist extensors near their origin is commonly referred to as __________
- Where is the scapular plane?
- Which of the following would be contraindicated for a client who has an acute hamstring strain?
- Which of the following statements is CORRECT regarding exercise for people who have low-back pain?
- Which of the following progressions is LEAST recommended for clients who have osteoarthritis?
- Which of the following repetition ranges is recommended to stimulate bone changes in clients who have osteopenia and/or osteoporosis?
- Which of the following steps would be MOST appropriate for personal trainers to take to reduce the risk of exercise-induced asthma (EIA) episodes when working with clients who have asthma?
- Which of the clients described below meets the criteria for the metabolic syndrome?
- You are designing an exercise program for a new client who has type 2 diabetes and a physician's release for exercise as tolerated to lose weight and improve blood glucose regulation. During the initial session, you learn that she has been sedentary for the past few years. What initial cardiorespiratory program would be most appropriate for her?
- You are working with a client who has type 1 diabetes and checks his blood glucose levels prior to each exercise session. Which of the following pre-exercise blood glucose levels would make you postpone the exercise session until his blood sugar is under control?
- What effect does regular exercise have on dyslipidemia?
- You are working with a client who has hypertension and has been cleared by her physician for exercise. Which of the following would be MOST appropriate for her initial resistance-training program?
- You are working with a client who has osteoarthritis. He shows up to his latest session and tells you that he has been "experiencing soreness in his right knee since helping his daughter move into a new apartment over the weekend." In which section of this client's SOAP notes should this information be recorded?