NSCA-CPT FINAL 2023 with 100% correct questions and answers

High cholesterol level? 240+ mg/dl Stepping speed on stair stepper? 43-95 steps/minute 1RM testing procedure Look up 3 Categories of cluster sets? Standard: sets across Undulating: Load increases then decreases Ascending: Load increases across set 3 Visualization techniques? Visualize past success Visualize future success Visualize outcome's value 4 Methods for assessing client capabilities to assign training loads? 1) 1RM test 2) Estimate 1RM indirectly 3) RM test 4) %BW 4 steps to using proprioceptive neuromuscular facilitation (PNF) to increase flexibility? Passive static stretch 10 seconds Strong isometric contraction against fixed object Rest 1-2 seconds Passive static stretch 30 seconds 4 tests done to determine beginning plyo levels? Vertical jump test against wall (5 trials) Depth jumps off 12" box; increase 6" until client fails to reach box height; use last successful height in training Box jump test Medicine ball chest pass test; use ball that can be thrown 10-12 ft while strapped into straight back chair 4 Legal defenses trainers typically use in negligence cases? Adherence to industry standards/guidelines Receipt of informed consent Assumption of risk by client Waiver/release of liability pre-activity 5 points of body contact for PRONE activities? Chin/cheek Chest/stomach Hips/upper thighs Left hand Right hand 5 points on self-determination continuum? 1) Amotivation 2) External regulation (punishment avoidance) 3) Introjected regulation (behavior is means to valued end) 4) IDed regulation (behavior beneficial, not self initiated) 5) Integrated regulation (behavior valued/self initiated) 5 questions for estimating resistance training status? Are you resistance training? How long resistance training? How many times/week? How intense are workouts? What exercises and how many done with proper form? 5 RESPIRATORY system adaptations to chronic aerobic endurance training? Increased ventilatory muscle endurance, aerobic enzymes, and tidal volume Decreased O2 cost of breathing and breathing frequency 7 factors that can raise triglycerides? Genetic disorders Overweight/obesity Type 2 diabetes High-carb diets Inactivity Excess alcohol Smoking 8 positive risk factors for CAD? Age Inactivity Smoking Family history Overweight/obesity Diabetes/impaired blood glucose Hypertension Dyslipidemia Acceptable resistance training intensity range for older adults? 60-90% 1RM ACSM's activity guidelines for weight gain prevention (minutes/week)? 150-250 minutes/week moderate to vigorous activity ACSM's activity guidelines for weight loss maintenance (minutes/week)? 250-300 minutes/week moderate to vigorous activity ACSM's activity guidelines for weight loss (minutes/day)? 60-90 minutes/day moderate to vigorous activity Acute effects of aerobic exercise on BP? BP decreased post-exercise Aerobic endurance frequency for beginners, intermediates, and advanced clients? Beginners: 2-3 days/week Intermediate: 4-5 days/week Advanced: 6 days/week Aerobic exercise duration, frequency, intensity for post-stroke clients? 5-60 minutes 3+ times/week Begin as low as 30% VO2peak Progress to 40-70% VO2peak Aerobic intensity (%HRR) needed for cardiorespiratory adaptations (for average, deconditioned, advanced clients)? average: 50-85% deconditioned: 30%+ advanced: 85%+ Aerobic program for asthmatic clients? (RPE, frequency, duration, progression) RPE 11-13 1-2x/day, 3-7 days/week 5-30 minutes/session Progress duration rather than intensity Aerobic program for those with peripheral vascular disease? Walk until painful, then rest Repeat Aim for 10-30 minutes total Aim to walk longer and rest less Aerobic program for clients with MS? (duration, VO2 range, progression, etc) 10-40 min/session 40-50% VO2max Progress to 50-70% VO2max over several months Avoid exhaustion Age for men/women that is positive risk factor for CAD? (men/women ages?) Men: 45+ Women: 55+ Athletic performance test order? (8 types of tests) Resting tests Nonfatiguing tests Agility Max strength/power Sprint Local muscular endurance Anaerobic capacity Max/submax aerobic capacity Average fluid intake to maintain fluid balance in sedentary adults? 1.4-2.6 L/day Background music/noise guidelines? Noise 70 dB and never 90 dB Don't exceed average of 85 db/8h Basic guidelines for antiatherogenic diet? (Limits for fat/saturated fat intake, and cholesterol intake and what to increase)? Saturated fat/fat 7% of calories Cholesterol 200 mg/day Increase fruits, vegetables, whole grains Blood glucose levels that contraindicate exercise for diabetic clients? Blood glucose 250 mg/dl with ketones in urine Blood glucose 300 mg/dl without ketones Borderline high cholesterol level? 200-239 mg/dl Borderline high LDL level? 130-159 mg/dl Borderline high triglyceride levels? 150-199 mg/dl BP Measurement procedure? 1) Client sits in straight back chair, either forearm exposed, supinated, and supported at heart level 2) Proper size cuff selected 3) Client rests 5 minutes 4) Cuff placed on arm, bottom edge 1" above antecubital space 5) Stethoscope bell firmly over antecubital space 6) Sphygmomanometer at eye level, tubing not overlapping, obstructing, or touching stethoscope 7) Inflate bladder to 160 mmHg or 20 above predicted SBP; release 2-3 mmHg/second 8) Record SBP and DBP to nearest even numbers 9) Release additional 10-20 mmHg to confirm disappearance of Korotkoff sounds 10) Rest 2+ minutes; remeasure; measure 3rd time if first two measurements differ by 5 mmHg; average all measurements Cardio equipment maintenance/cleaning guidelines? Clean/lubricate moving parts 2-3x/week Check straps, bolts, belts for tightness during cleaning Chronic effects of aerobic exercise on BP (normotensive and hypertensive clients)? Normotensive: decrease 3/2 Hypertensive: decrease 7/6 Chronic uncontrolled diabetes can lead to damage to which organs? Kidneys, eyes, heart, blood vessels, nerves Rule of thumb for # of cardio machines in facility? 1/12 (1/3 of 1/4) of total members * ratio of machines/clients desired Disc injury exercise suggestions (indications)? Strengthen abs and extensors isometrically Passive lumbar extension stretches Door threshold and floor requirements? Level floor ideal If threshold raised more than 0.5", lifts/ramps with slope of 1ft/inch required Duration of pace/tempo training? 20-30 minutes or intervals of 3-5 minutes with 90 seconds rest Dyslipidemia threshold that is positive risk factor for CAD? (LDL, HDL, total cholesterol, other) LDL: 130+ mg/dl HDL: 40 mg/dl Total cholesterol: 200+ mg/dl Use of lipid lowering medication Electrical requirements of facilities? Both 110 volt and 220 volt outlets Ground-fault circuit interrupters for safety Equations for calculating male calorie needs using activity level and BW (lbs)? (male) Light: 17 x BW Moderate: 19 x BW Heavy: 23 x BW Equations for calculating female calorie needs using activity level and BW (lbs)? (female) Light: 16 x BW Moderate: 17 x BW Heavy: 20 x BW Error range (in BPM) of APMHR? ±10-15 BPM Exercise concerns for those with spinal cord injuries? temperature regulation decreased venous return Aerobic exercise guidelines for asthmatic clients? Monitor intensity with RPE and shortness of breath Avoid extreme temperatures and humidity Exercise in mornings Exercises clients with shoulder impingement should do and how heavy (reps/set) Side lying external rotation Prone external rotation Prone horizontal abduction Prone shoulder extension Light weight, 15-20 reps/set 4 Factors that affect self-efficacy? Verbal persuasion Arousal/anxiety Modeling Past success First aid for seizures (DOs and DON'Ts)? DO: keep client face down, remove items that can cause injury and keep other objects away, loosen tight clothing especially around neck, keep other objects away, place client in recovery position after seizure, observe until fully awake, alert physician/family, evaluate with physician to see if client can return to exercise DON'T: place anything in client's mouth, restrain First AID kit and AED guidelines? Within/near fitness rooms AED within 90 second walk of potential incident sites Wheelchair accessible Flexibility training guidelines for clients with cerebral palsy? Stretch major muscle groups daily Stretch 60-120 seconds to counteract spasticity Focus, intensity, and when to perform plyometric training for children? Focus on technique and mastery, not competition Low intensity Perform at beginning of session Space requirement for home exercise facility (aerobics/dance)? User length (5-7 ft) * User width (5-7 ft) Space requirement for olympic lifting area exercises? Platform (8x8) + 3-4 ft/side so 11x11 to 12x12 Space requirement for supine and prone exercises (e.g. bench, lying tricep extensions)? User/bench length (6-8 ft) + 3 ft/side * User/barbell width (4-7 ft) + 3 ft/side Suggested general activity levels for pregnant clients? 15+ min/day moderate activity Progress to 30+ min for 3+ days/week General fitness testing sequence? (5 types of tests) 1) Resting tests 2) Nonfatiguing tests 3) Muscular strength tests 4) Local muscular endurance 5) Submax aerobic capacity Resistance training frequency for beginners, intermediates, and advanced clients? Beginner: 2-3x/week Intermediate: 3-4x/week (3 = full body, 4 = split) Advanced: 4-6x/week (multiple times/day possible) General lifestyle guidelines for reducing hypertension? (sleep, dietary reductions, aerobic activity) Adequate sleep Limit fat/saturated fat/cholesterol/alcohol Limit sodium to 1 tsp/day Aerobic activity 30-45 minutes 4+days/week How to prevent shoulder/wrist/elbow overuse injuries in wheelchair bound clients? Strengthen posterior shoulder girdle muscles Stretch anterior shoulder girdle muscles Guidelines for resistance training hypertensive clients? (interset rest, # sets, frequency) 2-3 minutes rest 1-3 sets 2-3x/week (30-60 minutes) Hallway/circulation passageway width requirements? 5+ ft Heart adaptations to chronic aerobic endurance training? Left ventricle hypertrophy and chamber diameter increase Coronary arteriole density and diameter increase Heat and humidity threshold for increased risk of exertional heat stroke? 65-72˚F 65-72% humidity High LDL level? 160-189 mg/dl High triglyceride level? 200-499 mg/dl How does exercise decrease colon cancer risk? Faster GI transit (slower GI transit associated with increased colon cancer risk) Study 1RM and RM testing IN BOOK How does exercise decrease risk of type 2 diabetes? Promotes glucose use Improves insulin response Promotes glucose uptake into muscle Preserves LBM Why does proprioceptive neuromuscular facilitation lead to greater increases in flexibility? Golgi tendon organ is activated from isometric contraction, leading to muscle relaxation that allows greater stretch How does the ACSM define high risk stratification category? Men and women with symptoms/diagnosis of cardiac, pulmonary, or metabolic disease How do trainers ID and change false beliefs? Ask questions to ID and discuss client beliefs Use education, reasoning, reinforcement Teach new, correct info How is linear periodization model set up? Volume maintained within week Intensity varies session to session within week Intensity increases and volume decreases between mesocycles End in active rest phase How is moderate activity level defined (calories/day)? Burns about 150 calories/day How is statistical reliability determined? Repeat test in 1-3 days How is steady state HR defined? Two consecutive HR measurements within 5 BPM of each other How is % BW method used to estimate strength? Set initial load with exercise specific %BW, then increase/decrease to find 12-15RM How is THRR calculated using Karvonen formula? THRR = RHR + 50-85%HRR Rest intervals for novices/untrained clients? 2-5 minutes if needed for recovery/technical mastery Grams of carbs endurance athletes need to replenish glycogen fully? 7-10 g/kg/day Grams of carbs strength/sport/skill athletes need to replenish glycogen fully? 5-6 g/kg/day How much space around equipment to accommodate wheelchairs? 30-48" How much water can the body lose in an hour during high intensity exercise in hot environment? 2-4 quarts Pre-exercise water consumption and how long before exercise? 5-7 ml/kg, 4+ hours pre-workout How often to adjust/check chains/belts/pulleys? weekly How often should guide rods on selectorized machines be cleaned/lubricated? 2-3x/week How often should weight plates on resistance training machines be checked for cracks? weekly How to address low back pain and posture problems in overweight patients? Strength abs, stretch hip flexors Strength upper back, stretch chest Modify movements Refer to orthopedist if necessary How to limit spasticity Slow muscle actions Gradual warm up How to respond to client with hypoglycemia Call 911 if necessary Treat with carbs immediately Check blood glucose if possible If hypoglycemic (blood glucose 70 mg/dl), treat with 15 g carbs Remeasure blood glucose after 15 minutes Give 15 g of carbs and remeasure until blood glucose 70 mg/dl Humidity guidelines? 50% ideal Max of 60% Indications for test termination? Angina Dysrhythmia Drop in SBP 10 mmHg while increasing workload SBP 250 mmHg or DBP 115 mmHg Dizziness Shortness of breath Request to stop Equipment failure Initial aerobic training RPE for post-MI clients? 9-11 Intensity progression for speed training? Low intensity: Low volume to high volume Mod. intensity: Low volume to high volume High intensity: Low volume to high volume Interval training improves? Lactate threshold Lactate clearing Leg action during sprint driving phase? Foot lands slightly ahead of center of gravity Dorsiflex ankle and extend big toe Propel body with glutes and hamstrings Plantarflex ankle when hip crosses foot Leg action during sprint recovery phase? Dorsiflex ankle, extend big toe Drive heel to glutes Swing leg forward Extend knee Load (%1RM) for advanced clients targeting muscular power? 30-70% Load (%1RM) for intermediates targeting muscular strength? 80%+ Load (%1RM) for novices targeting muscular hypertrophy? 67-80% Load (%1RM) for novices targeting muscular strength? 70%+ Long slow distance (LSD) training improves what? Fat utilization/glycogen sparing Anaerobic threshold Muscular endurance Minimum age recommended for plyometric programs? 14 Minimum recommended calories, men and women? Men: /day Women: /day Minimum requirements for participating in plyo program? Proper technique Resistance training 3+ months Sufficient strength, speed, balance No injuries to involved body parts Most economic pedaling cadence on bikes? 60-100 RPM (higher wastes energy stabilizing torso) Movement/exercise guidelines for clients with osteoarthritis? (what to avoid, intensity, open vs closed chain, etc) avoid weight bearing low intensity mostly open chain include balance training Movement/exercise guidelines for those with rheumatoid arthritis? Avoid high impact include low impact aerobic activity Include ROM/flexibility exercises Near optimal LDL level? 100-129 mg/dl Negative effects of low-fat diets? decreased testosterone production ( 15% fat in diet) decreased fat soluble vitamin absorption Negligence claims/lawsuits require proof of what 4 things? Duty Breach of duty Proximate cause Harm/damage Non-linear periodization heavy day loads? 85-93% 1RM 90-100% 3-6RM Non-linear periodization moderate day loads? 75-80% 1RM 80-90% 8-10RM Non-linear periodization power day loads (core exercises)? 90-95% 1RM 90-100% 2-4RM Non-linear periodization power day loads (power exercises)? 30-60% 1RM 50-80% 2-4RM Normal triglyceride levels? 150 mg/dl NSCA's guidelines for olympic lifting platform size? 36+ sq ft Rowing machine space guidelines? 45 sq ft Ski machine space guidelines? 6 sq ft Stationary bike space guidelines? 24 sq ft Stretching area space guidelines? 40-60 sq ft Treadmill space guidelines? 45 sq ft Optimal sprint stride length? (Male/female) Male: 2.5-2.7 x leg length Female: 2.3-2.5 x leg length Pace/tempo training improves what? VO2max Cardiorespiratory endurance Percent of APMHR appropriate for very deconditioned clients? 55-65% Peripheral neuropathy guidelines? Avoid outdoor wallking/jogging Swim/bike instead Physical activity level (PAL) values for light-vigorous activity? Light: 1.4-1.69 Moderate: 1.7-1.99 Vigorous: 2.0-2.4 Plyometric guidelines for older adults? start low intensity progress to moderate if safe to do so Focus, intensity, and when to perform plyo training for adolescents? Technique and mastery, not competition Low intensity, progress to moderate Beginining of session Posture during sprinting? (acceleration and sprint phases) Acceleration: 45˚ forward lean for 12-15 m Sprint: 5˚ lean, torso above legs, hands relaxed Pre-diabetes (impaired fasting glucose) levels? 100-125 mg/dl fasting 140-200 mg/dl non-fasting Pregnant client absolute exercise contraindications? Preeclampsia Ruptured membranes Significant heart disease or restrictive lung disease Protein recommended for athletes? 1.2 to 2.0 g/kg/day RDA for protein for healthy, sedentary adults? 0.8 g/kg/day for men and women Readiness stages of transtheoretical model? Pre-contemplation Contemplation Preparation Action Maintenance Recommendations for clients in high-risk stratification category/ Current medical examination Exercises tests for moderate to high intensity exercise Physicians needed for all exercise tests Recommended aerobic exercise duration? (Low-intensity and moderate-higih intensity) Low intensity: 20+ minutes; 30-60 recommended Mod-High intensity: 10+ minutes Recommended frequency for pace/tempo training? 1-2x/week HR ranges and RPE for pregnant women (20-29 y.o.s and 30-39 y.o.s)? 20-29: 135-150 BPM 30-39: 130-145 BPM RPE: 12-14 Max knee flexion for beginners to step training? 60˚ knee flexion Recommended % of total calories from fat and % that should be mono/polyunsaturated and saturated? 30% or less 20% mono/polyunsaturated 10% saturated Sets and reps for advanced clients targeting muscular endurance? 3+ sets of 10-25 reps Sets and reps for intermediate targeting muscular strength? 3+ sets of 1-6 reps Sets and reps for novice targeting muscular strength? 1-3 sets of 1-6 reps Resistance training beginner program for clients with CP? (# of exercises, sets, reps, frequency, intensity, what to avoid?) 8-12 exercises 1-3 sets of 8-12 reps 2-3 days/week 40-60% 1RM Avoid maximal loads for most Avoid free weights for those with athetosis/spasticity Resistance training beginner program for clients with MS? (# exercises, sets, reps, intensity, progression, etc) 8-10 exercises 1-3 sets of 8-15 reps 60-80% 1RM Progress loads every 3-4 weeks Include daily stretching