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Pocket Prep Practice Exam

Question 1 of 98

1

During the Excitation-Contraction Coupling Phase of a muscle, calcium ions are released so that they can bind to ______, a protein located at regular intervals along the actin filament.

Select one of the following:

  • Myosin

  • Troponin

  • Tropomyosin

Explanation

Question 2 of 98

1

An 18-year-old, 120lb female collegiate cross country skier has the following average energy intake: 500 grams of carbs, 25 grams of protein and 50 grams of fat. What nutritional guideline should be recommended?

Select one of the following:

  • Increase fat intake

  • Increase carb intake

  • Increase protein intake

Explanation

Question 3 of 98

1

When you move a muscle, neurons in your brain fire to recruit motor units. When a motor unit is activated by a neuron, every muscle fiber in that motor unit fully contracts because:

Select one of the following:

  • the principle of total recruitment

  • the all-or-none law

  • Moore’s law

Explanation

Question 4 of 98

1

If I know I’m going to participate in some training, when should I consume some liquid and how much should I consume to ensure I am both hydrated and have adequate time to lose any excess?

Select one of the following:

  • 2 hours – 1 pint

  • 1 hour – 1 pint

  • 30min – 1pint

Explanation

Question 5 of 98

1

You have an athlete who wants to add 16lbs to his frame over 8 weeks. How many extra calories should he consume over the course of a week? Assume all of the weight will be lean tissue.

Select one of the following:

  • 7000

  • 5000

  • 3000

Explanation

Question 6 of 98

1

Usain Bolt has decided to work towards breaking the 400m record, and is interval training 400m repeats. His 400m personal best is ~46 seconds, but for answering this question assume the exercise duration is 1 minute. What should his rest interval be?

Select one of the following:

  • 1 minute

  • 2 minutes

  • 3 minutes

Explanation

Question 7 of 98

1

During a baseball pitch, which of the following muscles is involved in the concentric action of shoulder internal rotation?

Select one of the following:

  • Infraspinatus

  • Teres Minor

  • Subscapularis

Explanation

Question 8 of 98

1

During a maximal inhalation and gas exchange, where is the highest partial pressure of oxygen?

Select one of the following:

  • Lungs

  • Rightventricle

  • Pulmonary Valve

Explanation

Question 9 of 98

1

What is the most important, followed by the second most important factor in determining what type of fuel your body burns during exercise?

Select one of the following:

  • exercise intensity, exercise duration

  • exercise mode, exercise duration

  • exercise duration, exercise intensity

Explanation

Question 10 of 98

1

Which of the following muscles does not contribute to the strongest muscle group used during the initial portion of the swing phase of running

Select one of the following:

  • Sartorius

  • Iliacus

  • Psoas Major

Explanation

Question 11 of 98

1

Which of the following guidelines is not appropriate for providing fluid for athletes during activity?

Select one of the following:

  • When the athletes are thirsty?

  • Ensure the beverages are cold

  • Provide approximately six ounces every fifteen minutes

Explanation

Question 12 of 98

1

An athlete is performing maximum intensity exercise, which of the following energy pathways will contribute the most to ATP production?

Select one of the following:

  • Anaerobic glycolysis

  • Oxidization of fats and proteins

  • Oxidization of carbs

Explanation

Question 13 of 98

1

When estimating the recommended protein intake of any individual, which two factors must be considered?

Select one of the following:

  • Negative caloric balance and the biological value of the protein

  • Caloric intake and the biological value of the protein

  • Caloric intake and the intensity of the sport

Explanation

Question 14 of 98

1

An athlete is having some issues with body weight management and reaching his desired body composition. Which of the following factors could be contributing to these issues?

Select one of the following:

  • Infrequent meals and a large meal at the end of the day

  • Frequent meals throughout the day and a small meal at the end of the day

  • Frequent meals and maintaining hydration levels

Explanation

Question 15 of 98

1

During training, anaerobic athletes should consume how many grams of carbs per kg of body weight?

Select one of the following:

  • 8-10g/kg/day

  • 5-6g/kg/day

  • 2-4g/kg/day

Explanation

Question 16 of 98

1

What is the difference between essential and non essential amino acids?

Select one of the following:

  • Non-essential amino acids are synthesized within the body, and essential amino acids are from foods.

  • Both essential and non essential amino acids are synthesized within the body

  • Non-essential amino acids are from foods, and essentials amino acids are synthesized within the body

Explanation

Question 17 of 98

1

Which of the following are organic substances that cannot be synthesized by the body but are needed to perform certain metabolic functions?

Select one of the following:

  • Minerals

  • Vitamins

  • Carbs

Explanation

Question 18 of 98

1

How many grams of protein per kg of body weight should strength athletes consume?

Select one of the following:

  • 1.7g/kg/day

  • 1.2g/kg/day

  • 0.8g/kg/day

Explanation

Question 19 of 98

1

Which vitamin can help decrease delayed onset muscle soreness when consumed adequately?

Select one of the following:

  • Vitamin E

  • Vitamin C

  • Vitamin K

Explanation

Question 20 of 98

1

An athlete is performing steady state exercise that has crossed the lactate threshold, what type of muscle fiber's use increases after this point?

Select one of the following:

  • large

  • small

  • slow twitch

Explanation

Question 21 of 98

1

The classification of foods by how high and for how long they raise blood glucose levels is accomplished through the use of what measurement?

Select one of the following:

  • Maximal oxygen uptake

  • METs

  • Glycemic index or GI

Explanation

Question 22 of 98

1

The diagnostic criteria for what condition includes recurrent binge eating, engagement in either self induced vomiting, misuse of laxative, diurectics, or enemas, rigorous dieting or fasting or excessive exercise?

Select one of the following:

  • Anorexia nervosa

  • Bulimia nervosa

  • Poor eating habits

Explanation

Question 23 of 98

1

Under what conditions should a strength and conditioning professional be cautious about excessively high intakes of protein?

Select one of the following:

  • When athlete is experiencing impaired renal function

  • Both of these are correct

  • When the athlete's calcium intake is low

Explanation

Question 24 of 98

1

What is the recommended daily intake of carbs for an endurance athlete who takes in 2000 calories per day?

Select one of the following:

  • 450 grams

  • 300 grams

  • 200 grams

Explanation

Question 25 of 98

1

For an athlete looking to gain one to two pounds per week, how many calories per day must they consume above their current caloric intake.

Select one of the following:

  • 350 to 700 kcal

  • 500 to 1000 kcal

  • 1000 to 2000 kcal

Explanation

Question 26 of 98

1

Which of the following is considered a high quality protein?

Select one of the following:

  • Yogurt

  • Kale

  • Rice

Explanation

Question 27 of 98

1

A female amenorrheic athlete is a vegetarian who dislikes supplements and dairy foods. Which of the following foods should she be consuming?

Select one of the following:

  • Dark leafy vegetables, broccoli and soybeans

  • Potatoes, rice and pasta

  • Lentils, pulses and carrots

Explanation

Question 28 of 98

1

An athlete is likely to collapse when as little as which percentage of the body's water is lost.

Select one of the following:

  • 0.07

  • 0.05

  • 0.10

Explanation

Question 29 of 98

1

An athlete increase the risk of inadequate protein, iron, zinc and vitamin B when __________ is eliminated from the diet.

Select one of the following:

  • Milk and dairy

  • Grains

  • Meats

Explanation

Question 30 of 98

1

Which of the following is not included in the dietary goals of most athletes?

Select one of the following:

  • Maximizing performance

  • Obtaining optimal body compisition

  • Maintaining the lowest possible body mass index

Explanation

Question 31 of 98

1

Which of the following must occur in order to increase muscle mass and bodyweight?

Select one of the following:

  • More protein consumed

  • Positive caloric balance

  • Negative caloric balance

Explanation

Question 32 of 98

1

When as aerobic athlete is forced to begin to use protein as an energy source, how would their caloric balance be described?

Select one of the following:

  • Positive

  • Negative

  • Regenerative

Explanation

Question 33 of 98

1

What function does an increased protein consumption serve in endurance athletes?

Select one of the following:

  • Tissue repair and the use of branched-chain amino acids for auxiliary fuel

  • Tissue and positive nitrogen balance maintenance

  • The gluconeogenesis of body fat

Explanation

Question 34 of 98

1

When testing body composition, what is the desired percent body fat range for a 21 year old female skier?

Select one of the following:

  • 6-19%

  • 8-15%

  • 10-20%

Explanation

Question 35 of 98

1

Which of the following ergogenic aids does not result in increased protein synthesis?

Select one of the following:

  • Branched chain amino acids

  • Testosterone

  • Creatine

Explanation

Question 36 of 98

1

Which of the following statements about MyPyramid is false?

Select one of the following:

  • MyPyramid shows both the recommended types and amounts of foods to be included in one's daily diet.

  • The food groups displayed in MyPyramid include grains, vegetables, fruits, milk, meat and oils.

  • MyPyramid does not include any of the food groups from the USDA's original Food Guide Pyramid

Explanation

Question 37 of 98

1

What is the goal of consuming fluid before beginning exercise?

Select one of the following:

  • To avoid dehydration during exercise

  • To replace lost fluid

  • To rehydrate before the next training session

Explanation

Question 38 of 98

1

When an endurance athlete injects erythropoietin, they will definitely achieve all of the following except which of the following benefits?

Select one of the following:

  • Increased red blood cell count

  • Increase hematocrit

  • Increased oxygen consumption

Explanation

Question 39 of 98

1

Which of the following is the most common monosaccharide and the primary energy substrate for cells?

Select one of the following:

  • Glucose

  • Fructose

  • Sucrose

Explanation

Question 40 of 98

1

Dylan lost three pounds during his lacrosse game. How much water does he need to consume to replace the fluids that he lost?

Select one of the following:

  • 3 liters

  • 2 pints

  • 1.5 liters

Explanation

Question 41 of 98

1

A marathon runner requires a high amount of which of the following for optimal performance?

Select one of the following:

  • Liver glycogen

  • Liver fat stores

  • muscle ATP stores

Explanation

Question 42 of 98

1

Which of the following hormones interacts with the cell membrane to elicit a change within the cell?

Select one of the following:

  • Testosterone

  • Cortisol

  • Growth Hormone

Explanation

Question 43 of 98

1

Where is the muscle that flexes the elbow located?

Select one of the following:

  • Posterior

  • The top of the arm

  • Anterior

Explanation

Question 44 of 98

1

Which quadriceps muscle is located closest to the midline of the body?

Select one of the following:

  • Vastus lateralis

  • Vastus intermedius

  • Vastus medialis

Explanation

Question 45 of 98

1

Which of the following muscles assists the deltoids in pressing a barbell over the head?

Select one of the following:

  • Supraspinatus

  • Teres Major

  • Infraspinatus

Explanation

Question 46 of 98

1

The major muscle group used when performing leg extensions in compromised of how many specific muscles?

Select one of the following:

  • 2

  • 4

  • 3

Explanation

Question 47 of 98

1

During the pull-up, many muscles of the back assist the latissimus dorsi (primary mover). Which of the following muscles does not?

Select one of the following:

  • Rhomboids

  • Teres major

  • Erector Spinae

Explanation

Question 48 of 98

1

A football athlete has been instructed to improve posterior chain strength to increase running speed and jump height. Their training program should include which of the following exercises?

Select one of the following:

  • Good Mornings

  • Leg Extension

  • Leg Raises

Explanation

Question 49 of 98

1

How many joints are in the area where the deltoid muscles are located?

Select one of the following:

  • 4

  • 2

  • 3

Explanation

Question 50 of 98

1

When curling a dumbbell, the most muscular torque occurs when the elbow is flexed to which angle?

Select one of the following:

  • 90 degrees

  • 45 degrees

  • 105 degrees

Explanation

Question 51 of 98

1

The push up during running is immediately followed by which motion of the knee?

Select one of the following:

  • Extension

  • Flexion

  • Abduction

Explanation

Question 52 of 98

1

The Romanian Deadlift is assisted by which of the following muscles?

Select one of the following:

  • Hamstrings

  • Erector spinae

  • Quadriceps

Explanation

Question 53 of 98

1

During intense exercise, forcing air out of the lungs is performed by which muscle?

Select one of the following:

  • External intercostals

  • Diaphragm

  • Internal intercostals

Explanation

Question 54 of 98

1

During a normal ECG, which of the following electrical occurrences is masked by the QRS complex?

Select one of the following:

  • Repolarization of the ventricles

  • Repolarization of the atria

  • Depolarization of the atria

Explanation

Question 55 of 98

1

The muscle which is the primary plantar flexor and synergist of knee flexion has how many heads?

Select one of the following:

  • 2

  • 3

  • 1

Explanation

Question 56 of 98

1

When assessing athletes, which of the following can group body categories?

Select one of the following:

  • Somatotype

  • Isomatotype

  • Body Mass Index

Explanation

Question 57 of 98

1

By increasing the angle of the bench press exercise, the emphasis of the primary mover is changes to which area of the muscle?

Select one of the following:

  • Clavicular head

  • Sternal head

  • Pectoral head

Explanation

Question 58 of 98

1

During the concentric phase of a leg curl, which of the following muscles acts as a synergist?

Select one of the following:

  • Gastrocnemius

  • Hamstrings

  • Quadriceps

Explanation

Question 59 of 98

1

The primary joint of a cable triceps extension is what type of synovial joint?

Select one of the following:

  • Ball and socker

  • Pivot

  • Hinge

Explanation

Question 60 of 98

1

What is the role of the transverse abdominus during maximum effort squats?

Select one of the following:

  • To increase intra-abdominal pressure

  • To decrease intra-abdominal pressure

  • To stabilize breathing during exercise

Explanation

Question 61 of 98

1

Which of the following describes trunk flexion?

Select one of the following:

  • The leg move away from the chest

  • The chest moves towards the legs

  • The back moves away from the chest

Explanation

Question 62 of 98

1

A rowing athlete is training to increase knee extension strength which exercise should be added to their program?

Select one of the following:

  • Leg Curl

  • Lunge

  • Calf Press

Explanation

Question 63 of 98

1

Which joint action is occuring when the angle between the radius and humerus increases?

Select one of the following:

  • Extension

  • Flexion

  • Abduction

Explanation

Question 64 of 98

1

During the dumbbell lateral raise exercise, what action are the arms performing?

Select one of the following:

  • Abduction

  • Adduction

  • Rotation

Explanation

Question 65 of 98

1

A high jumper is attempting to maximize her knee extensor strength. Which of the following muscles should she target in her training?

Select one of the following:

  • Rectus Femoris

  • Bicep Femoris

  • Gastrocnemius

Explanation

Question 66 of 98

1

During the knee extension movement in a squat, what pulls actin across itself?

Select one of the following:

  • Thin filament

  • Myosin

  • Tropomyosin

Explanation

Question 67 of 98

1

The glenohumeral joint is known to perform movement in which anatomical plane(s)?

Select one of the following:

  • Transverse

  • Frontal

  • Both of these

Explanation

Question 68 of 98

1

The body is divided into right and left halves by which of the following?

Select one of the following:

  • The midline

  • The pole

  • The centrifuge

Explanation

Question 69 of 98

1

Which of the following can perform movement in all 3 planes of motion?

Select one of the following:

  • Hip

  • Wrist

  • Knee

Explanation

Question 70 of 98

1

A basketball player lands heavily after grabbing a rebound. Which of the following connective tissue of the knee is necessary to absorb the shock of landing?

Select one of the following:

  • Ligaments

  • Tendons

  • Menisci

Explanation

Question 71 of 98

1

Which of the following muscles is not involved with maintaining the stability of the should joint?

Select one of the following:

  • Infraspinatus

  • Supraspinatus

  • Teres Major

Explanation

Question 72 of 98

1

By changing the angle of the bench press to a negative angle, the emphasis of the primary mover is changed to which area of the muscle?

Select one of the following:

  • Clavicular head

  • Pectoral head

  • Sternal head

Explanation

Question 73 of 98

1

The iliotibial band inserts just below which of the following joints?

Select one of the following:

  • Knee

  • Hip

  • Shoulder

Explanation

Question 74 of 98

1

The muscle that is the antagonist to the biceps brachii during elbow flexion has how many heads?

Select one of the following:

  • 2

  • 1

  • 3

Explanation

Question 75 of 98

1

All three heads of the deltoid insert into which of the following?

Select one of the following:

  • Humerus

  • Scapula

  • Ribcage

Explanation

Question 76 of 98

1

As a personal trainer, what advice would you offer your client if he requested a nutritional plan for weight loss?

Select one of the following:

  • Counsel the client and then prescribe a weight loss plan

  • Provide general recommendations, but refer the client to a registered dietitian if specific needs are requested.

  • Conduct a nutrition assessment with the client

Explanation

Question 77 of 98

1

What is the recommended carb intake for a strength and power athlete?

Select one of the following:

  • 8-10 grams per kilogram of body weight

  • 5-6 grams per kilogram of body weight

  • 16-20 grams per kilogram of body weight

Explanation

Question 78 of 98

1

Which of the following food is considered a complete protein?

Select one of the following:

  • Egg

  • Kidney Beans

  • Broccoli

Explanation

Question 79 of 98

1

Why must athletes be conscious of their sodium levels?

Select one of the following:

  • To replace electrolytes, maintain a normal osmotic equilibrium and increase performance.

  • To replace serum blood plasma, maintain a normal osmotic equilibrium and increase performance

  • To replace phosphocreatine, improve muscle blood flow and increase performance.

Explanation

Question 80 of 98

1

A nutritionist suspects that an athlete's diet is lacking in fiber. What are the consequences of this type of inadequate diet?

Select one of the following:

  • Respiratory disease, high blood pressure, breast cancer and leukemia.

  • Heart disease, stroke, cancer of the stomach and constipation

  • Diverticulitis, heart disease, cancer of the colon, constipation, and diabetes

Explanation

Question 81 of 98

1

jane is a 25-years old endurance athlete. She consumes a strict vegetarian diet and does not take supplements. Which of the following supplements should Jane be taking for optimal running performance?

Select one of the following:

  • Iron and riboflavin

  • Iron and folic acid

  • Iron and cobalamin (B12)

Explanation

Question 82 of 98

1

Which of the following statements is false regarding the role of amino acids in the body?

Select one of the following:

  • It interrupts fluid and electrolyte balance

  • It aids in muscle hypertrophy

  • It maintains fluid and electrolyte balance

Explanation

Question 83 of 98

1

Which of the following are necessary for the formation of healthy cell membranes, the development and function of the brain and the nervous system and the production of hormones?

Select one of the following:

  • Saturated and polyunsaturated fats

  • Linoeic and linolenic acid

  • Protein, calcium and iron

Explanation

Question 84 of 98

1

During knee flexion of the leg curl exercise, which of the following structures within a sarcomere of the biceps femoris decreases in length and eventually disappears?

Select one of the following:

  • Z line

  • A band

  • H zone

Explanation

Question 85 of 98

1

A dumbbell biceps curl and a barbell deadlift are examples of which two categories of the kinetic chain?

Select one of the following:

  • Anterior and Posterior

  • Open and Closed

  • Maximum and Minimum

Explanation

Question 86 of 98

1

Which of the following knee extensor muscles is responsible for the last few degree of the movement?

Select one of the following:

  • Rectus femoris

  • Vastus medialis

  • Vastus intermedius

Explanation

Question 87 of 98

1

An exercise that involves which action will target the muscles on the back of the thighs?

Select one of the following:

  • Knee flexion

  • Plantar flexion

  • Knee Extension

Explanation

Question 88 of 98

1

During the back squat, what concentric muscle action do the quadriceps perform?

Select one of the following:

  • Flexion

  • Extension

  • Abduction

Explanation

Question 89 of 98

1

Which type of training uses structural stress to elicit adaptations to the muscular system?

Select one of the following:

  • Cardio training

  • Weight training

  • Balance training

Explanation

Question 90 of 98

1

When a muscle contraction occurs, which connective tissue within the muscle pulls directly on the tendon

Select one of the following:

  • Both of these

  • Perimysium

  • Endomysium

Explanation

Question 91 of 98

1

An athlete is performing repeated sprints. In which of the following areas of the circulatory system will the concentration of carbon dioxide be the highest?

Select one of the following:

  • Inferior vena cava

  • Pulmonary vein

  • Aorta

Explanation

Question 92 of 98

1

The biceps femoris contracts concentrically to produce which of the following movements of the knee?

Select one of the following:

  • Flexion

  • Extension

  • Rotation

Explanation

Question 93 of 98

1

Before the electrical signal of the heart travels from the atria to the ventricles, it is delayed in what region?

Select one of the following:

  • AV Node

  • SA Node

  • Purkinje Fibers

Explanation

Question 94 of 98

1

When an athlete is jumping, in regards to the plantar flexion action of the ankle, which muscle plays the role of synergist?

Select one of the following:

  • Soleus

  • Hamstirngs

  • Gastrocnemius

Explanation

Question 95 of 98

1

Blood doping can be accomplished through infusion of an individual's own red blood cells or those from someone else's, or through administration of

Select one of the following:

  • Erythropoietin

  • Insulin

  • IGF-1

Explanation

Question 96 of 98

1

Which chamber of the heart is responsible for pumping oxygenated blood throughout the body?

Select one of the following:

  • Right Ventricle

  • Left Ventricle

  • Left Atrium

Explanation

Question 97 of 98

1

With the increase volume, the myocardial fibers becomes more than stretched than at rest, resulting in a more forceful contraction and an increase in force of systolic ejection and greater cardiac emptying. This principle is called.

Select one of the following:

  • Franks-Starling mechansim

  • Cardiac Output

  • Maximal Oxygen Uptake

Explanation

Question 98 of 98

1

This term refers to a period of life before the development of secondary sex characteristics.

Select one of the following:

  • Preadolescence

  • Puberty

  • Peak height velocity

Explanation

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