The main purpose of a warm-up before structured exercise is to:
A) Decrease body temperature and slow nerve conduction
B) Raise tissue temperature, increase blood flow, and prepare movement patterns
C) Reduce heart rate to resting levels
D) Replace the need for a cool-down

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Which principle states that training adaptations are specific to the modality, muscle groups, and movement patterns performed?
A) Reversibility
B) Specificity
C) Individuality
D) Diminishing returns

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In the FITT framework of exercise prescription, the “I” stands for:
A) Intervals
B) Intensity
C) Isometrics
D) Involvement

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A beginner seeking general health benefits should most often target aerobic intensity that is:
A) Very light where talking is effortless
B) Moderate where conversation is possible but not effortless
C) Maximal where no words are possible
D) Sprint pace only

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When prescribing frequency for general aerobic fitness, a common starting point is:
A) One day per week
B) Two days per week
C) Three to five days per week
D) Seven days per week

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True or false: The cool-down helps maintain venous return and aids gradual removal of by-products after exercise.

 

True or false: The overload principle requires training stress to exceed habitual levels to stimulate adaptation.

 

Fill in the blank: A gradual increase in training stress over weeks to continue progress is called ____________________________.

 

Fill in the blank: The amount of work performed in a session, often summarized as sets × repetitions × load or minutes × intensity, is called training ____________________________.

 

Short answer: Define exercise adherence and state one strategy to improve it.

 

Which variable most directly determines improvements in maximal oxygen uptake during aerobic training?
A) Stretching duration
B) Total time spent near challenging aerobic intensities
C) Number of strength exercises
D) Balance drills

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When using heart rate to prescribe aerobic intensity, a common target for moderate intensity is approximately:
A) Fifty to seventy percent of heart rate reserve
B) Ten to twenty percent of heart rate reserve
C) Ninety to one hundred percent of heart rate reserve
D) One hundred and ten percent of heart rate reserve

 

For rating of perceived exertion on the six to twenty scale, moderate intensity is usually around:
A) Six to eight
B) Nine to eleven
C) Twelve to thirteen
D) Nineteen to twenty

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Interval prescriptions for aerobic fitness often alternate hard work with recovery. An effective structure for many adults is:
A) Hard work for one minute, recovery for five minutes repeatedly
B) Hard work and recovery of equal durations at tolerable intensities
C) Hard work only with no recovery
D) Only recovery periods

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For a novice resistance trainee, a reasonable starting prescription per exercise is:
A) One to two sets of eight to twelve repetitions with light to moderate load
B) Ten sets of one repetition maximal load
C) One set of fifty repetitions to failure
D) Isometrics only

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True or false: Compound movements involving many joints are often prioritized in early resistance programs.

 

True or false: Static stretching is best performed as the only warm-up activity before power training.

 

Fill in the blank: The minimum number of days per week commonly recommended for total-body resistance training in beginners is ____________________________.

 

Fill in the blank: The rest period between challenging strength sets that best supports high force output is typically ____________________________ minutes.

 

Short answer: What is the difference between repetitions in reserve and training to failure?

 

In exercise progression for beginners, the most prudent first change is often to:
A) Double load
B) Add a small amount of volume or slightly increase time at the target intensity
C) Train every day without rest
D) Remove warm-up

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When prescribing running for a new exerciser, a run–walk method is useful because it:
A) Removes the aerobic stimulus
B) Allows total time at moderate intensity with manageable effort
C) Requires sprinting
D) Prohibits rest

​

Which variable is most appropriate to modify first when someone cannot complete an assigned interval set?
A) Exercise type
B) Recovery duration or intensity
C) Shoe color
D) Room temperature

​

When designing a week of training, a simple rule to reduce injury risk during progression is:
A) Increase weekly volume by fifty percent
B) Increase weekly volume by about ten percent or less
C) Never increase volume
D) Change every variable at once

​

True or false: Cross-training can maintain aerobic fitness while reducing repetitive impact.

 

True or false: Balance and mobility work can be integrated into the warm-up to improve movement quality.

 

Fill in the blank: The total number of times a training session is performed within a week is called training ____________________________.

 

Fill in the blank: The length of each aerobic session is commonly called training ____________________________.

 

Short answer: Why is exercise technique more important than adding load for beginners?

 

A simple way to monitor internal training load across different exercise modes is:
A) Shoe size
B) Session rating of perceived exertion multiplied by session duration
C) Color of clothing
D) Time of day only

​

When prescribing hill walking for aerobic fitness, the primary adjustment compared to level walking is:
A) Shorter steps and slightly lower speed to keep the target intensity
B) Longer steps at the same speed
C) No change
D) Adding a backpack immediately

​

For healthy adults, flexibility training is commonly prescribed at a frequency of:
A) Once per month
B) One to two days per week
C) Two to three days or more per week
D) Every hour

​

The most informative movement screen for exercise prescription is one that:
A) Uses many complicated tools
B) Identifies major limitations and guides exercise choice
C) Replaces training
D) Is performed once and never repeated

​

True or false: For power development, moving moderate loads as fast as safely possible is generally preferred over moving maximal loads slowly.

 

True or false: A deload week strategically lowers training stress to improve readiness for future progress.

 

Fill in the blank: The practice of planning changes in volume and intensity across time is called ____________________________.

 

Fill in the blank: The method of pairing two exercises back-to-back, often for opposite muscle groups, is called a ____________________________.

 

Short answer: Describe a simple progression for a beginner bodyweight squat over four weeks.

 

Short answer: What is the purpose of testing and retesting in exercise prescription?

 

A useful aerobic field test for many healthy adults is:
A) One-repetition maximum deadlift
B) One-mile walk test or a submaximal step test
C) Vertical jump height
D) Grip strength alone

​

When programming a week, it is best to place the most technically demanding exercises:
A) When fatigued at the end
B) Early in the session after the warm-up
C) Randomly
D) On rest days

​

For a person who can train only three days per week, an efficient structure is:
A) Three days of isolated arm training
B) Three total-body sessions that each include aerobic and resistance work
C) One long run and two rest days
D) Only stretching

​

Which change most directly reduces joint stress in a new runner while preserving aerobic stimulus?
A) Increase step length
B) Increase step frequency slightly at the same speed
C) Only run downhill
D) Hold breath while running

​

True or false: The reversibility principle means that fitness gains are lost when training is stopped.

 

True or false: Exercise prescriptions should be identical for all people of the same age.

 

Fill in the blank: A brief rehearsal of the main exercise movement pattern using a light load is often called a ____________________________ set.

 

Fill in the blank: The planned number of times a movement is performed consecutively is called ____________________________.

 

Short answer: Why is breathing control important during resistance exercise?

 

Short answer: What is an appropriate first step when a client’s form deteriorates during a set?

 

A “conversation pace” aerobic session is best monitored by:
A) Ability to speak full sentences while moving
B) Counting steps per minute only
C) Using maximal heart rate only
D) Estimating from body mass

​

For older adults new to resistance training, a safe initial approach is:
A) High-impact jumping
B) Machine or bodyweight movements emphasizing control and range
C) Maximal one-repetition testing on day one
D) Only stretching forever

​

In prescribing intervals on a stationary bike for beginners, a simple structure is:
A) Ten seconds sprint, ten seconds rest for thirty minutes
B) One minute hard, one minute easy for ten to twenty minutes
C) Thirty minutes of no pedaling
D) Only upper-body movement

​

True or false: When time is limited, focusing on large muscle group exercises first provides the greatest return on time.

 

True or false: Mobility drills should be selected to match the movement patterns trained in the session.

 

Fill in the blank: The total number of sets performed for a muscle group in a week is called weekly ____________________________.

 

Fill in the blank: The daily variation of load and repetition schemes within a week is often called ____________________________ periodization.

 

Short answer: Give one reason to include single-leg strength exercises in a general program.

 

Short answer: What does “time in zone” mean for aerobic training?

 

A reasonable starting prescription for static stretches is:
A) One second holds
B) Ten to thirty seconds per stretch for two to four repetitions
C) Five minutes per stretch
D) No holds, just bouncing

​

In a beginner strength plan, rest days are important because they:
A) Reduce motivation
B) Allow tissue recovery and adaptation
C) Eliminate the need for sleep
D) Replace nutrition

​

For aerobic sessions aimed at fat oxidation in beginners, a practical cue is:
A) Work so hard that speech is impossible
B) Keep a steady pace where breathing is deep but speech in phrases is possible
C) Only walk slowly
D) Only sprint

​

Which is the best way to introduce jump training?
A) Begin with high volumes of maximal jumps
B) Start with low-impact drills, landing mechanics, and small volumes
C) Avoid any instruction
D) Use heavy vests on day one

​

True or false: Circuit training can combine aerobic and resistance exercises efficiently for general fitness.

 

True or false: Static stretching immediately before maximal strength attempts always increases performance.

 

Fill in the blank: The maximum load lifted once with correct form is called the ____________________________.

 

Fill in the blank: The perceived effort scale that ranges from six to twenty is called the ____________________________ scale.

 

Short answer: When should a coach reduce a planned training load within a week?

 

Short answer: How can walking speed be progressed over four weeks for a beginner?

 

An appropriate order of exercises within a session is generally:
A) Core isolation first, then complex lifts
B) Most technical and power movements first, then strength, then accessory work
C) Random order
D) Flexibility last always

​

For a client with only twenty minutes three times per week, a productive aerobic prescription is:
A) Very easy walking only
B) Intervals of two to three minutes hard with equal easy periods after a brief warm-up
C) One long session per week
D) Only stretching

​

Which change best manages soreness in a new lifter without losing progress?
A) Remove all lower-body work for months
B) Reduce volume slightly, keep frequency, and maintain technique practice
C) Add maximal loads
D) Skip warm-ups

​

True or false: The talk test is a practical tool to prescribe aerobic intensity without devices.

 

True or false: More sessions per week are always better regardless of recovery.

 

Fill in the blank: The combination of exercise choices that collectively train the main patterns and muscle groups is called exercise ____________________________.

 

Fill in the blank: The systematic reduction of training load every few weeks to facilitate recovery is called a ____________________________ week.

 

Short answer: Why is it useful to keep a training log?

 

Short answer: What is a simple way to progress bodyweight push-ups?

 

A safe guideline for increasing running long-session time for many beginners is:
A) Add twenty minutes each week regardless
B) Add five to ten minutes when previous sessions feel manageable
C) Never change duration
D) Only sprint instead

​

An efficient total-body strength session for time-limited clients often pairs:
A) Two similar pushing movements
B) A lower-body compound with an upper-body compound, alternating
C) Only biceps and calf raises
D) Stretching between heavy sets only

​

True or false: Exercising in very hot or cold environments may require adjusting intensity and duration.

 

True or false: The best exercise is the one a person can perform consistently and safely toward their goals.

 

Fill in the blank: The percentage of one-repetition maximum used for a work set is called relative ____________________________.

 

Fill in the blank: The total stress from all life factors that can influence training response is often called overall ____________________________.

 

Short answer: Why should flexibility and mobility prescriptions consider the specific demands of a person’s activities?

 

Short answer: Describe a simple, safe introduction to outdoor interval walking.

 

For a beginner learning the hinge pattern, a helpful teaching tool is:
A) Maximal deadlifts
B) Hip hinge with a dowel along the spine to maintain alignment
C) Jumping with weights
D) No instruction

​

When progressing resistance exercises, a common approach is the “two-by-two rule,” which means:
A) Add two plates every set
B) When two more repetitions are achieved than the target in the last set for two sessions, increase load next time
C) Always lift twice per day
D) Always rest two seconds between reps

​

In prescribing tempo for strength training, a slower lowering phase is useful because it:
A) Reduces control
B) Increases time under tension and improves technique
C) Eliminates force
D) Makes the movement unsafe

​

True or false: Walking breaks during a beginner run session reduce the aerobic training effect to zero.

 

True or false: People with low movement skill should start with machines only and never progress to free weights.

 

Fill in the blank: The variable that describes how hard an exercise feels to the person is called perceived ____________________________.

 

Fill in the blank: The combination of sets, repetitions, tempo, and rest defines the training ____________________________ for an exercise.

 

Short answer: What should be adjusted first if a client consistently finishes sessions feeling under-challenged?

 

Short answer: Give one reason to include a cool-down after intervals.

 

A weekly layout that balances stress and recovery for mixed training might be:
A) Hard aerobic, heavy strength, rest or easy, repeat
B) Hard every day
C) Only strength until sore, then no training
D) Random

​

When prescribing bodyweight rows for a beginner, the easiest way to scale difficulty is to:
A) Move feet closer to the anchor to raise the body angle
B) Add a weighted vest immediately
C) Hold breath
D) Increase speed only

​

A clear indicator to end a set in technique practice is:
A) Perfect form
B) Onset of form breakdown
C) The timer beeps
D) Coach distraction

​

 

True or false: Exercise variety should always be high, with new exercises every session, regardless of learning stage.

 

True or false: The same warm-up can be used for any session without changes.

 

Fill in the blank: The number of sessions in which a lift is trained per week is lift ____________________________.

 

Fill in the blank: The accumulation of fatigue without adequate recovery that temporarily reduces performance is called functional ____________________________.

 

Short answer: Why should beginners keep intervals at an intensity where they can complete all planned repetitions with steady form?

 

Short answer: Describe a simple twelve-week progression for a beginner’s aerobic long session.