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
Correct answer: B
Explanation: A proper warm-up elevates temperature and primes the cardiovascular and neuromuscular systems for the specific work to follow.

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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
Correct answer: B
Explanation: The specificity principle means you adapt to what you repeatedly practice.

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In the FITT framework of exercise prescription, the “I” stands for:
A) Intervals
B) Intensity
C) Isometrics
D) Involvement
Correct answer: B
Explanation: Frequency, Intensity, Time, and Type are the four core variables.

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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
Correct answer: B
Explanation: Moderate intensity is effective and sustainable for most beginners.

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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
Correct answer: C
Explanation: Three to five days balances stimulus and recovery for most adults.

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True or false: The cool-down helps maintain venous return and aids gradual removal of by-products after exercise.
Correct answer: True
Explanation: Light movement and breathing recovery reduce abrupt cardiovascular changes.

 

True or false: The overload principle requires training stress to exceed habitual levels to stimulate adaptation.
Correct answer: True
Explanation: Without sufficient overload, the body has little stimulus to change.

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Fill in the blank: A gradual increase in training stress over weeks to continue progress is called ____________________________.
Correct answer: progressive overload
Explanation: Small, planned increases drive adaptation while reducing injury risk.

 

Fill in the blank: The amount of work performed in a session, often summarized as sets × repetitions × load or minutes × intensity, is called training ____________________________.
Correct answer: volume
Explanation: Volume quantifies total work done.

 

Short answer: Define exercise adherence and state one strategy to improve it.
Correct answer: Exercise adherence is the extent to which a person follows a prescribed program; strategies include setting specific, measurable goals and scheduling consistent times.
Explanation: Clear goals and routines increase likelihood of follow-through.

 

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
Correct answer: B
Explanation: Time accumulated at suitably hard aerobic intensities drives central and peripheral adaptations.

 

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
Correct answer: A
Explanation: Moderate work typically falls in the lower to mid range 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
Correct answer: C
Explanation: Twelve to thirteen aligns with “somewhat hard,” matching moderate intensity.

 

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
Correct answer: B
Explanation: Matched work and recovery allows quality across repeated bouts.

 

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
Correct answer: A
Explanation: This dose builds skill and basic strength with manageable fatigue.

 

True or false: Compound movements involving many joints are often prioritized in early resistance programs.
Correct answer: True
Explanation: Multi-joint lifts train more muscle mass and movement coordination efficiently.

 

True or false: Static stretching is best performed as the only warm-up activity before power training.
Correct answer: False
Explanation: A dynamic warm-up better readies the nervous system; static stretching may be placed later.

 

Fill in the blank: The minimum number of days per week commonly recommended for total-body resistance training in beginners is ____________________________.
Correct answer: two
Explanation: Two nonconsecutive days provide stimulus with recovery.

 

Fill in the blank: The rest period between challenging strength sets that best supports high force output is typically ____________________________ minutes.
Correct answer: two to five
Explanation: Longer rest restores phosphocreatine and neural readiness.

 

Short answer: What is the difference between repetitions in reserve and training to failure?
Correct answer: Repetitions in reserve stops a set with a few repetitions left, while training to failure continues until no more correct repetitions are possible.
Explanation: Managing proximity to failure balances stimulus and recovery.

 

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
Correct answer: B
Explanation: Gradual change reduces risk and allows steady adaptation.

 

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
Correct answer: B
Explanation: Alternating run and walk segments accumulates time with controlled stress.

 

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
Correct answer: B
Explanation: Adjusting recovery helps maintain quality and intent.

 

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
Correct answer: B
Explanation: Small increases are safer and still effective.

 

True or false: Cross-training can maintain aerobic fitness while reducing repetitive impact.
Correct answer: True
Explanation: Modalities like cycling or rowing stress the heart and lungs with less joint loading.

 

True or false: Balance and mobility work can be integrated into the warm-up to improve movement quality.
Correct answer: True
Explanation: Preparatory drills enhance joint control and range.

 

Fill in the blank: The total number of times a training session is performed within a week is called training ____________________________.
Correct answer: frequency
Explanation: Frequency is a fundamental prescription variable.

 

Fill in the blank: The length of each aerobic session is commonly called training ____________________________.
Correct answer: time
Explanation: Time is the session duration variable in FITT.

 

Short answer: Why is exercise technique more important than adding load for beginners?
Correct answer: Proper technique ensures the correct muscles are trained, reduces injury risk, and sets a foundation for safe progression.
Explanation: Skill before load is a core prescription principle.

 

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
Correct answer: B
Explanation: This combines intensity perception and time into one measure.

 

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
Correct answer: A
Explanation: Uphill increases effort; stride and speed adjust to stay in zone.

 

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
Correct answer: C
Explanation: Regular practice maintains or improves range of motion.

 

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
Correct answer: B
Explanation: Screens should lead to action and be repeatable.

 

True or false: For power development, moving moderate loads as fast as safely possible is generally preferred over moving maximal loads slowly.
Correct answer: True
Explanation: Power is the product of force and velocity; velocity must be high.

 

True or false: A deload week strategically lowers training stress to improve readiness for future progress.
Correct answer: True
Explanation: Planned reductions help recovery and consolidation.

 

Fill in the blank: The practice of planning changes in volume and intensity across time is called ____________________________.
Correct answer: periodization
Explanation: Periodization organizes training into cycles.

 

Fill in the blank: The method of pairing two exercises back-to-back, often for opposite muscle groups, is called a ____________________________.
Correct answer: superset
Explanation: Supersets increase density while maintaining quality.

 

Short answer: Describe a simple progression for a beginner bodyweight squat over four weeks.
Correct answer: Start with supported sit-to-stand, then bodyweight box squats, then full range bodyweight squats, then add tempo or light external load.
Explanation: Gradual increases in range and challenge build skill and capacity.

 

Short answer: What is the purpose of testing and retesting in exercise prescription?
Correct answer: Testing provides baseline measures, and retesting evaluates progress and guides adjustments.
Explanation: Objective feedback improves prescriptions.

 

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
Correct answer: B
Explanation: These tests estimate aerobic capacity safely.

 

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
Correct answer: B
Explanation: Skillful lifts are safer and better performed when fresh.

 

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
Correct answer: B
Explanation: Total-body sessions maximize stimulus within limited time.

 

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
Correct answer: B
Explanation: Slightly higher cadence often lowers impact per step.

 

True or false: The reversibility principle means that fitness gains are lost when training is stopped.
Correct answer: True
Explanation: Detraining reverses adaptations over time.

 

True or false: Exercise prescriptions should be identical for all people of the same age.
Correct answer: False
Explanation: Programs must be individualized based on goals, history, and response.

Fill in the blank: A brief rehearsal of the main exercise movement pattern using a light load is often called a ____________________________ set.
Correct answer: warm-up
Explanation: Movement rehearsal prepares tissues and technique.

 

Fill in the blank: The planned number of times a movement is performed consecutively is called ____________________________.
Correct answer: repetitions
Explanation: Repetitions are the count of continuous efforts in a set.

 

Short answer: Why is breathing control important during resistance exercise?
Correct answer: Coordinated breathing and bracing increase trunk stiffness for safety and can improve force transfer.
Explanation: Proper breathing supports stability.

 

Short answer: What is an appropriate first step when a client’s form deteriorates during a set?
Correct answer: Stop the set, reduce load or volume, and coach technique before continuing.
Explanation: Quality takes priority over quantity.

 

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
Correct answer: A
Explanation: Conversational breathing is a practical indicator of easy to moderate intensity.

 

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
Correct answer: B
Explanation: Stable implements and controlled tempos aid learning and safety.

 

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
Correct answer: B
Explanation: Equal work–recovery allows manageable intensity.

 

True or false: When time is limited, focusing on large muscle group exercises first provides the greatest return on time.
Correct answer: True
Explanation: Compound lifts deliver broad benefits per minute.

 

True or false: Mobility drills should be selected to match the movement patterns trained in the session.
Correct answer: True
Explanation: Session-specific mobility prepares the joints for those patterns.

 

Fill in the blank: The total number of sets performed for a muscle group in a week is called weekly ____________________________.
Correct answer: volume
Explanation: Weekly set count helps plan stimulus for growth or strength.

 

Fill in the blank: The daily variation of load and repetition schemes within a week is often called ____________________________ periodization.
Correct answer: undulating
Explanation: Undulating plans vary stress across days.

 

Short answer: Give one reason to include single-leg strength exercises in a general program.
Correct answer: They improve balance, hip–knee control, and address side-to-side differences.
Explanation: Unilateral work enhances stability and symmetry.

 

Short answer: What does “time in zone” mean for aerobic training?
Correct answer: It is the minutes accumulated within a prescribed intensity range during a session or week.
Explanation: Time in zone relates to stimulus dose.

 

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
Correct answer: B
Explanation: This duration improves flexibility without undue strain.

 

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
Correct answer: B
Explanation: Recovery is when adaptation occurs.

 

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
Correct answer: B
Explanation: Moderate steady work is sustainable and effective.

 

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
Correct answer: B
Explanation: Foundations in landing and dosage protect joints and teach control.

 

True or false: Circuit training can combine aerobic and resistance exercises efficiently for general fitness.
Correct answer: True
Explanation: Sequenced stations keep the heart rate elevated while training strength.

 

True or false: Static stretching immediately before maximal strength attempts always increases performance.
Correct answer: False
Explanation: Static stretching may reduce acute force output; dynamic warm-ups are preferred beforehand.

 

Fill in the blank: The maximum load lifted once with correct form is called the ____________________________.
Correct answer: one-repetition maximum
Explanation: It is the standard measure of maximal strength.

 

Fill in the blank: The perceived effort scale that ranges from six to twenty is called the ____________________________ scale.
Correct answer: rating of perceived exertion
Explanation: This scale correlates with physiological strain.

 

Short answer: When should a coach reduce a planned training load within a week?
Correct answer: When signs of excessive fatigue, poor sleep, or declining performance appear, reduce volume or intensity and reassess.
Explanation: Auto-regulation maintains progress and health.

 

Short answer: How can walking speed be progressed over four weeks for a beginner?
Correct answer: Add a few minutes each session and increase speed slightly once effort feels easier, keeping conversation possible.
Explanation: Small, frequent increases are safe and effective.

 

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
Correct answer: B
Explanation: Skills and power require freshness; accessories can follow.

 

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
Correct answer: B
Explanation: Short intervals build fitness efficiently.

 

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
Correct answer: B
Explanation: Adjusting volume while keeping practice sustains learning and adaptation.

 

True or false: The talk test is a practical tool to prescribe aerobic intensity without devices.
Correct answer: True
Explanation: Speech ability correlates with ventilatory demand.

 

True or false: More sessions per week are always better regardless of recovery.
Correct answer: False
Explanation: Volume must match recovery to avoid stagnation.

 

Fill in the blank: The combination of exercise choices that collectively train the main patterns and muscle groups is called exercise ____________________________.
Correct answer: selection
Explanation: Selection determines which capacities are trained.

 

Fill in the blank: The systematic reduction of training load every few weeks to facilitate recovery is called a ____________________________ week.
Correct answer: deload
Explanation: Planned short reductions prevent accumulation of fatigue.

 

Short answer: Why is it useful to keep a training log?
Correct answer: It records exercises, loads, and feelings, enabling pattern recognition and informed progression.
Explanation: Data guides adjustments.

 

Short answer: What is a simple way to progress bodyweight push-ups?
Correct answer: Start with elevated hands on a bench, lower the surface over time, then progress to floor push-ups and add repetitions or tempo.
Explanation: Changing leverage and volume scales difficulty.

 

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
Correct answer: B
Explanation: Small additions build endurance gradually.

 

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
Correct answer: B
Explanation: Alternating patterns uses time well while allowing local recovery.

 

True or false: Exercising in very hot or cold environments may require adjusting intensity and duration.
Correct answer: True
Explanation: Environmental stress changes perceived and physiological load.

 

True or false: The best exercise is the one a person can perform consistently and safely toward their goals.
Correct answer: True
Explanation: Adherence and safety drive long-term success.

 

Fill in the blank: The percentage of one-repetition maximum used for a work set is called relative ____________________________.
Correct answer: intensity
Explanation: Relative intensity scales load to capacity.

 

Fill in the blank: The total stress from all life factors that can influence training response is often called overall ____________________________.
Correct answer: load
Explanation: Non-training stress affects recovery and performance.

 

Short answer: Why should flexibility and mobility prescriptions consider the specific demands of a person’s activities?
Correct answer: Mobility should target ranges and positions actually needed to move well and reduce restrictions in those tasks.
Explanation: Specificity applies to mobility as well.

 

Short answer: Describe a simple, safe introduction to outdoor interval walking.
Correct answer: Warm up five minutes, then alternate one minute brisk walking with one minute easy walking for ten to twenty minutes, then cool down.
Explanation: Easy structure and clear cues help beginners succeed.

 

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
Correct answer: B
Explanation: The dowel gives feedback on neutral spine and hip movement.

 

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
Correct answer: B
Explanation: This rule provides a clear trigger for load progression.

 

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
Correct answer: B
Explanation: Controlled lowering trains stability and awareness.

 

True or false: Walking breaks during a beginner run session reduce the aerobic training effect to zero.
Correct answer: False
Explanation: Run–walk accumulates effective time in the target zone.

 

True or false: People with low movement skill should start with machines only and never progress to free weights.
Correct answer: False
Explanation: Free weights can be taught safely and offer functional benefits.

 

Fill in the blank: The variable that describes how hard an exercise feels to the person is called perceived ____________________________.
Correct answer: exertion
Explanation: Perceived exertion reflects the internal experience of effort.

 

Fill in the blank: The combination of sets, repetitions, tempo, and rest defines the training ____________________________ for an exercise.
Correct answer: prescription
Explanation: These variables specify how the exercise is performed.

 

Short answer: What should be adjusted first if a client consistently finishes sessions feeling under-challenged?
Correct answer: Increase one variable such as time in zone, repetitions, or small load increments, while monitoring technique and recovery.
Explanation: Single-variable changes control dose.

 

Short answer: Give one reason to include a cool-down after intervals.
Correct answer: Light movement helps heart rate and breathing return gradually and supports comfort and recovery.
Explanation: Gradual transitions are safer and feel better.

 

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
Correct answer: A
Explanation: Alternating hard and easy days manages fatigue.

 

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
Correct answer: A
Explanation: Changing body angle changes the fraction of body mass lifted.

 

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
Correct answer: B
Explanation: Quality dictates set length during learning.

 

True or false: Exercise variety should always be high, with new exercises every session, regardless of learning stage.
Correct answer: False
Explanation: Beginners need repetition to learn; variety can be added gradually.

 

True or false: The same warm-up can be used for any session without changes.
Correct answer: False
Explanation: Warm-ups should reflect the day’s movements and intensities.

 

Fill in the blank: The number of sessions in which a lift is trained per week is lift ____________________________.
Correct answer: frequency
Explanation: Frequency influences skill retention and adaptation.

 

Fill in the blank: The accumulation of fatigue without adequate recovery that temporarily reduces performance is called functional ____________________________.
Correct answer: overreaching
Explanation: Short-term overload can be planned but must be followed by recovery.

 

Short answer: Why should beginners keep intervals at an intensity where they can complete all planned repetitions with steady form?
Correct answer: Consistency builds confidence and ensures the intended physiological stimulus without excessive fatigue.
Explanation: Quality and repeatability matter more than one maximal bout.

 

Short answer: Describe a simple twelve-week progression for a beginner’s aerobic long session.
Correct answer: Start at twenty minutes steady; add five minutes every one to two weeks until fifty to sixty minutes at a comfortable pace is reached.
Explanation: Gradual increases allow sustainable adaptation.