Term
You have a client who is interested in improving his muscular strength. He is young and healthy, with no known medical conditions and no history of injury. What prescription should you give him?
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a. Low reps and high weight
b. Low reps and low weight
c. High reps and high weight
d. High reps and low weight
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Definition
| a. Low reps and high weight |
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Term
Stretching is important because it helps loosen tight muscles and decreases the likelihood of injuries. It also offers other benefits. Which of the following is also a well known benefit of stretching?
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a. Increased range of movement
b. Improved coordination
c. Reduced muscle tension
d. All of the above
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Definition
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Term
| True or False: A popular method for determining your client’s daily energy needs is the Mifflin-St. Jeor resting metabolic rate (RMR) equation. |
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Definition
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Term
A standard fitness assessment has many components, but one of the following is not included. Which one is not a part of the assessment?
a. Body Compesition
b. Daily Calorie Intake
c. Strength
d. Flexibility |
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Definition
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Term
| Muscle fiber types have different characteristics. Which muscle fiber type is least prone to fatigue? |
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Definition
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Term
Which of the following assessments cannot determine actual body fat composition?
a. Skinfold measurements
b. Hydrostatic Weighing
c. BMI
d. Bioelectrical Impedance Analysis |
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Definition
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Term
True or False:
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It is considered within the scope of practice to offer a specific dietary plan for your clients. |
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Definition
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Term
| What is the correct definition of the "overload principle"? |
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Definition
| You have to challenge your muscles to see growth improvement. |
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Term
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The Karvonen formula is a popular method for monitoring training intensity. What does this formula calculate? |
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Definition
| A client's Target Heart Rate |
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Term
True or False:
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Dynamic stretches should be held for at least 30 seconds. |
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Definition
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Term
Which of the following muscle contraction types generates force with little to no joint movement?
a. Isometric
b. Isotonic
c. Isokentic
d. Isocentric |
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Definition
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Term
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There are three energy systems in the body used to resynthesize ATP. Which of the following energy systems occurs almost immediately? |
a. The Phosphagen System
b. Anaerorbic Production
c. Aerobic Production
d. None of the above |
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Definition
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Term
There are many forms of aerobic activity, but only a few of them are considered to be primary aerobic activities. Which of the following is a primary aerobic activity?
a. Yoga
b. Walking
c. Pilates
d. Weight Training |
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Definition
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Term
| True or False: It is not necessary to ensure that a healthy, male client in his early 20s is exercising in his Target Heart Rate Zone. |
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Definition
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Term
The human body stores carbohydrates in the form of glycogen. This glycogen is stored in several places until it is needed. Which of the following is one location in which glycogen is not stored?
a. Liver Tissue
b. Muscle Tissue
c. Small Intenstine
d. Large Intenstine |
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Definition
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Term
Determine which of the following types of food is not necessary for a healthy diet.
a. Milk
b. Grain
c. Vegetables
d. Cheese |
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Definition
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Term
| What does a goniometer measure? |
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Definition
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Term
True or False:
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Insulin is an example of a fast acting hormone. |
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Definition
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Term
Which of the following is not a complex carbohydrate?
a. Brown Rice
b. Millet
c. Maltose
d. Buckwheat |
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Definition
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Term
| One of your newest clients has diabetes. How should you handle her condition? |
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Definition
| Check her blood glucose level before you begin each session AND Keep fast acting carbohydrates on hand in case she develops hypoglycemia. |
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Term
| Name the six essential nutrients the human body must have to be healthy |
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Definition
| Fat, Protein, Carbohydrates, Water, Vitamins, Minerals |
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Term
| True or False: Subcutaneous fat is stored under the skin and wrapped around internal organs |
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Definition
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Term
| What is considered to be the average approximate resting heart rate for both men and women? |
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Definition
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Term
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How do you calculate a client's Body Mass Index (BMI)? |
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Definition
| d. Weight (lbs)/ [Height (in) x Height (in)] x 703 |
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Term
Which of the following is not considered a monosaccharide?
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a. Fructose |
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b. Glucose |
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c. Galactose |
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d. Sucrose |
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Definition
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Term
| True or False: The aerobic system is the fastest way for the human body to generate energy. |
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Definition
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Term
| A young woman has engaged you as her trainer. She is in her early 20s, appears to be very fit, is within her proper weight range and has no known health concerns. Given all of this, what is the very first thing you should do? |
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Definition
| Get her to sign a form consent document. |
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Term
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A young man is just beginning a strength training routine and has hired you as his trainer. Listed below are some generic strength training guidelines. Determine which of them is inappropriate for a beginner. |
a. Train each muscle group at least 2-3 days a week
b. Do 3 sets of 8-16 reps for each exercise
c. Select exercises to work each of the six major muscle groups
d. Work each muscle group through its full range of motion |
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Definition
| b. Do 3 sets of 8-16 reps for each exercise |
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Term
Skeletal muscle consists of two main types of muscle fibers. Which of these muscle fibers are the largest and fastest?
a. Type I
b. Type IIa
c. Type IIx
d. Both Type IIa and IIx are the same |
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Definition
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Term
| At the completion of an aerobic training cycle of four weeks a client’s resting heart rate declines from 77 beats • min-1 to 70 beats • min-1. What physiological adaptation most accounts for this change? |
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Definition
| Increase in cardiac output due to improved stroke volume |
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Term
[image] [image]
The prime mover for shoulder horizontal adduction is the _____________. |
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Definition
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Term
| Your client has added one pound of muscle in response to routine resistance training. Based on the oxygen demands of muscle tissue, what is the metabolic requirement for his additional pound (1 lb) of skeletal muscle, expressed in kilocalories per day? |
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Definition
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Term
Based on the factors that affect exercise blood pressure, which of the following program activities would be contraindicated for a hypertensive client proficient in training?
a. Overhead lunges with a six pound (6 lb.) medicine ball performed for ten (10) repetitions
b. Weighted step ups holding two ten pound (10 lb.) dumbbells performed for eight (8) repetitions
c. Leg press to volitional failure using 6RM resistance
d. Single leg extensions for 12 repetitions using a 15 RM resistance
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Definition
| Leg press to volitional failure using 6RM resistance |
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Term
[image]
During the Romanian deadlift the exerciser pictured below continues to flex his knees following repeated verbal and physical cueing to maintain only slight knee flexion throughout the movement’s range of motion. What is the likely problem with his ability to properly perform the exercise technique? |
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Definition
| Tightness in the hamstring muscle group |
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Term
Which of the following closed chain exercises would serve to best activate the lateral obliques when training a client in multiple planes to improve tennis performance?
[image] [image] [image][image]
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Definition
[image]
Squat to diagonal medicine ball chop |
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Term
Which of the following activities would serve as the most effective dynamic flexibility exercise for an individual with tightness in the hip adductors?
[image] [image] [image][image]
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Definition
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Term
| A person who cannot align the end position of the military press (humerus flexed 180 degrees) due to limited range of motion during shoulder flexion, should stretch the ____________ to reduce the movement restriction? |
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Definition
| Pectoralis major and latissimus dorsi |
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Term
| Which exercise requires scapular retraction for proper recruitment of the prime mover? |
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Definition
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Term
Which of the following common diseases is most affected by the mineral relationship between sodium and potassium?
a. Hyperlipidemia
b. Diabetes
c. Hypertension
d. Obesity
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Definition
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Term
| Rest intervals between sets for hypertrophy training when using 70%-80% of 1RM should be _____ to optimize the anabolic hormone response. |
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Definition
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Term
| To optimize glycogen stores and muscle recovery, post exercise fuel replenishment should consist of a nutrient ratio of ____________ expressed in grams. |
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Definition
| 1:3 Protein to Carbohydrates |
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Term
Review the screening details below for your client. Based on the guidelines for exercise testing, what is the correct recommendation for physical activity participation?
Gender: Female
Age: 46 years old
Height: 5’4”
Weight: 156 lbs.
Waist circumference: 36 inches
Body Fat: 40%
Resting Heart Rate: 79 bpm
Resting Blood Pressure: 138/87 mmHg
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Definition
| Medical clearance prior to exercise testing |
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Term
Which of the following best correlates to bone health across all adult ages?
a. Muscular Strength
b. Body fat percentage
c. Flexibility
d. Arobic capactity
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Definition
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Term
Which of the following body composition techniques is considered psychologically invasive and demonstrates reduced accuracy when measuring obese clients?
a. Bioelectrical impedance
b. Girth measurements
c. Near infrared scan
d. Skinfold Test
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Definition
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Term
Of the choices listed ________________ is the primary stabilizer of the spine and responsible for hoop tension?
a. Diaphragm
b. Transverse abdominis
c. Rectus abdominis
d. Lateral obliques
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Definition
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Term
| Your client asks why it feels like the muscle burns following the completion of 11 repetitions of single leg extension exercise. What is the correct response? |
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Definition
| Lack of tissue oxygen from anaerobic energy contribution |
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Term
Which program superset used for moderate strength training incorporates an agonist-antagonist relationship?
a. Leg curl and abdominal curl-up
b. Lunge and leg extension
c. Deadlift and military press
d. Bench press and bent over row
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Definition
| d. Bench press and bent over row |
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Term
What is the proper cue for a client with excessive hip elevation (pictured) during the prone plank exercise?
[image]
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Definition
| Contract the glutes and draw in the abdominals |
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Term
| Which energy-yielding nutrient provides the least amount of energy during exercise? |
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Definition
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Term
| Most health benefits occur with at least __________ a week of moderate-intensity physical activity, such as brisk walking. Additional benefits occur with more physical activity. |
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Definition
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Term
| True or False: Diagnosing the cause of a client’s lordosis posture and prescribing an exercise program to treat it is within a personal trainer’s scope of practice. |
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Definition
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Term
Which of the following is an appropriate response to a client who mentions being sore following a weekend tennis tournament?
a. Recommending the use of a creatine supplement prior to his or her next tournament
b. Recommending the use of a creatine supplement after his or her next tournament
c. Providing deep tissue massage to help relieve the soreness
d. Discussing the proper technique for icing the affected areas
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Definition
| d. Discussing the proper technique for icing the affected areas |
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Term
| Name all professions under the "gatekeeper," physician/nurse practitioner scope of practice. |
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Definition
| Primary care physician, M.D. Specialist, Advanced registered nurse practitioner |
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Term
| Name all positions under the mental health scope of practice |
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Definition
| Psychiatrist, Psychologist, Social worker, Support Groups |
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Term
| Name all professionals under the alternative healthcase (licensed) scope of practice. |
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Definition
| Chiropractgor, Acupuncturist, Massage Therapist |
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Term
| Name all individuals under the nutritional support scope of practice |
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Definition
| Registered dietitian and clinical weight-loss program |
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Term
| Name all professions under the rehavilitation professionals scope of practice |
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Definition
| Physical therapist, occupational therapist, cardiac rehavilitation professional, pumonary rehavilitation professional, athletic trainer |
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Term
| Name all professions under the trainers/coaches/instructors scope of practice |
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Definition
| Advanced fitness professionals (Advanced Health & Fitness Specifalist and certified Health Coach), personal trainer and group fitness instructor. |
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Term
| Define "Scope of Practice" |
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Definition
| The legal range of services that professionals in a given field can provide, the settings in which those services can be provided, and the guidelines or paraameters that must be followed. |
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Term
Which of the following is NOT within a peraon fitness trainers scope of pracice?
a. Receive exercise, health, or nutrition guidelines from a physician, physical therapist, registered dietitian, etc.
b. Follow national consensus guidelines ofr exercise programming for medical disorders
c. Diagnose
d. Screen for exercise limitations
e. Identifiy potential risk factors through screening
f. Refer clients to an appropriate allied health professional or medical practitioner |
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Definition
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Term
Which of the following is NOT within a person fitness trainers' scope of practice?
a. Design exercise programs
b. Prescribe
c. Refer clients to an appropriate allied health professional or medical practitioner for an exercise prescription |
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Definition
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Term
Which of the following is NOT within a personal fitness trainers' scope of pracice?
a. Provide general information on healthy eatinging, according to the MyPlate Food Guidance System
b. Refer clients to a dietitian or nutritionalist for a specific diet plan
c. Prescribe diets or recomment specific supplements |
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Definition
| c. Prescribe diets or recomment specific supplements |
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Term
Which of the following is NOT within a person trainers' scope of practice?
a. Refer clients to an appropriate allied health professional or medical practitioner for treatment
b. Treat injury or disease
c. Use exercise to help improve overall health
d. Help clients follow physician or therapist advice |
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Definition
| b. Treat injury or disease |
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Term
Which of the following is NOT within a personal fitness trainers' scope of practice
a. Monitor progress for medically referred clients
b. Document progress
c. Report progress to an appropriate allied health professional or medical practitioner
d. Follow physician, therapist, or dietitian recommendations |
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Definition
| a. Monitor progress for medically referred clients |
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Term
Which of the following isi NOT within a personal trainers' scope of practice?
a. Rehabilitate
b. Design an exercise program once a client has been released from rehabilitation |
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Definition
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Term
Which of the following is NOT within a personal trainers' scope of practice?
a. Coach
b. Counsel
c. Provide general information
d. Refer clients to a quialified counselor or therapist |
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Definition
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Term
Which of the following is NOT within a person trainers' scope of practice?
a. Work with clients
b. Work with patients |
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Definition
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Term
| Define registered dietitian |
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Definition
| Teach clients proper nutrition through recipes, meal plans, food-preparation methods, and implementation of specialized diets. |
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Term
| Define the role of physical therapists and occupational therapists |
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Definition
| Lead patients through therapeutic exercise and teach them to perform additional exercises at home to facilitate rehabilitation |
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Term
| Defin the role of physicians and nurses |
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Definition
| Teach patients the importance of implementing their treatment plans |
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Term
| Define the role of athletic trainers |
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Definition
| Teach athletes exercises to prevent injury and take them through therapeutic exercises following injury |
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Term
| According to the DOL, employment of fitness workers is projected to increase by what percentage between 2012 and 2022? |
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Definition
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Term
| What does HIPAA stand for? |
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Definition
| Health Insurance Portability and Accountability Act |
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Term
| The PRIMARY purpose of professional certifications is to: |
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Definition
| Protect the public from harm by assessing if candidates meet established levels of minimum competence |
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Term
Which of the following is WITHIN the scope of practice for personal trainers?
a. Counseling clients through life exerpiences that negatively impact program adherence
b. Screening clients for exercise limitations to facilitate exercise program design
c. Evaluating client injuries while designing rehavilitative exercise programs
d. Recommending effective supplements for clients who skip meals |
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Definition
| b. Screening clients for exercise limitations to facilitate exercise program design |
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