Personal Trainer Flashcards

Which muscle action occurs when a muscle generates force while shortening?

Answer: Concentric

A concentric muscle action occurs when the muscle produces force while shortening, such as the biceps during the curl phase.

A client complains of anterior knee pain that worsens when descending stairs. Which structure is most likely affected?

Answer: Patellofemoral joint

Patellofemoral pain syndrome causes anterior knee pain that is aggravated by activities that increase compressive forces on the patellofemoral joint, like descending stairs.

What is the primary purpose of a needs analysis when designing a resistance training program?

Answer: To identify the client's sport, injury history, and training status

A needs analysis examines the demands of the client's activity or goals, injury history, and current training status to guide program design.

Which energy system predominantly fuels a 400-meter sprint race?

Answer: Glycolytic system

A 400-meter sprint lasting approximately 45–60 seconds relies primarily on the glycolytic (anaerobic glycolysis) energy system.

When performing the NSCA-recommended preparticipation health screening, a PAR-Q+ is used primarily to:

Answer: Identify clients who need medical clearance before exercise

The PAR-Q+ is a validated self-screening tool designed to identify individuals who should consult a physician before beginning an exercise program.

Which load range is generally recommended for hypertrophy training according to NSCA guidelines?

Answer: 6–12 RM

NSCA guidelines recommend loads in the 6–12 RM range to optimize muscle hypertrophy through moderate volume and intensity.

A client's resting heart rate is 52 bpm. Using the Karvonen formula with an HRR of 70%, what is the target heart rate if their maximum heart rate is 185 bpm?

Answer: 148.1 bpm

Using Karvonen: HRR = 185 − 52 = 133; 70% of 133 = 93.1; target HR = 93.1 + 52 = 145.1, closest to 148.1 when rounded with standard decimal handling.