NCSF REVIEW (EXERCISE
PRESCRIPTION AND PROGRAMMING
CONSIDERATIONS)
overhead shoulder press - Correct Answers -____is an upper body resistance exercise
that would be inappropriate for a client who fails both the shoulder flexion and shoulder
abduction flexibility screens
recovery period - Correct Answers -____refers to the amount of time between training
bouts and is important to program appropriately so that adaptation responses are
available
push-ups off a bench - Correct Answers -____exercise that would be the best choice for
increasing a 48 yr old female upper body strength while placing a demand on her spinal
stabilizers
intensity - Correct Answers -one of the primary contributors to exercise-induced
adaptations is the ____of the exercise often expresses as a percentage of maximum
dynamic flexibility - Correct Answers -____techniques can be effectively used as a
warm up for physical activity
60-80% - Correct Answers -____is the recommended intensity range for aerobic
improvements in healthy individuals when prescribing exercise using the heart rate
reserve or VO2max formulas
integrated, multiple joint and multiple planar exercise that are velocity specific - Correct
Answers -to improve a clients functional movement capabilities,____should be
emphasized in the resistance training program
proprioception and skill acquisition - Correct Answers -the beginning phase of a
resistance training exercise program should emphasize
the drop set technique - Correct Answers -____is a high intensity training method
designed to increase the number of motor units recruited within targeted muscle groups
by performing the same exercise with a lower amount of weight immediately after
completing the first set
circuit weight training - Correct Answers -_____training methods has the greatest
caloric yield in a 30min training session when performed at an RPE of 12-14
, 8-12 - Correct Answers -the optimal number of repetition for hypertrophy training would
be between ____
at least 3-10mins to increase aerobic metabolism in the muscle trained - Correct
Answers -a warm up should last ____prior to intense exercise
the highest attainable training intensities - Correct Answers -aerobic training programs
for weight loss should emphasize ____
10-15 reps with short rest periods - Correct Answers -training for muscle tone is most
effectively attained using
specificity - Correct Answers -_____is the training principle that identifies the outcome
as defined by the appropriate stress demand applied to the physiological system
target heart rate range , due to a reduction of resting heart rate - Correct Answers -
following one month of participation in an aerobic training program the _____would
have to be readjusted for a previously untrained client
negative set - Correct Answers -the ___system of training is bases on the premise that
an individual has greater strength capabilities during the eccentric phase of a
contraction compare with the concentric phase
bench press and high speed medicine ball chest passes - Correct Answers -_____is a
super sets that represents a "contrast set"?
50-60% VO2max - Correct Answers -what aerobic training intensity would be the
recommended starting point for a 55 yr old client who was previously sedentary,
overweight and deconditioned ?
training intensity - Correct Answers -in order to account for decreased frequency of
training, what should be increase to minimize losses of strength and power
the activity does not burn enough calories - Correct Answers -why would a traditional
strength training program using three set of 10 reps NOT be effective for a female
personal training client exercising twice a week for weight loss and muscle tone
back squats and medicine ball jump squats - Correct Answers -_____would be the best
super set for a high school football player power training phase
circuit training system - Correct Answers -______resistance training system is the best
choice for an individual looking for weight loss and improvement in total body strength
30-60sec - Correct Answers -____is the ideal rest period when training to increase the
size of a muscle (hypertrophy)
PRESCRIPTION AND PROGRAMMING
CONSIDERATIONS)
overhead shoulder press - Correct Answers -____is an upper body resistance exercise
that would be inappropriate for a client who fails both the shoulder flexion and shoulder
abduction flexibility screens
recovery period - Correct Answers -____refers to the amount of time between training
bouts and is important to program appropriately so that adaptation responses are
available
push-ups off a bench - Correct Answers -____exercise that would be the best choice for
increasing a 48 yr old female upper body strength while placing a demand on her spinal
stabilizers
intensity - Correct Answers -one of the primary contributors to exercise-induced
adaptations is the ____of the exercise often expresses as a percentage of maximum
dynamic flexibility - Correct Answers -____techniques can be effectively used as a
warm up for physical activity
60-80% - Correct Answers -____is the recommended intensity range for aerobic
improvements in healthy individuals when prescribing exercise using the heart rate
reserve or VO2max formulas
integrated, multiple joint and multiple planar exercise that are velocity specific - Correct
Answers -to improve a clients functional movement capabilities,____should be
emphasized in the resistance training program
proprioception and skill acquisition - Correct Answers -the beginning phase of a
resistance training exercise program should emphasize
the drop set technique - Correct Answers -____is a high intensity training method
designed to increase the number of motor units recruited within targeted muscle groups
by performing the same exercise with a lower amount of weight immediately after
completing the first set
circuit weight training - Correct Answers -_____training methods has the greatest
caloric yield in a 30min training session when performed at an RPE of 12-14
, 8-12 - Correct Answers -the optimal number of repetition for hypertrophy training would
be between ____
at least 3-10mins to increase aerobic metabolism in the muscle trained - Correct
Answers -a warm up should last ____prior to intense exercise
the highest attainable training intensities - Correct Answers -aerobic training programs
for weight loss should emphasize ____
10-15 reps with short rest periods - Correct Answers -training for muscle tone is most
effectively attained using
specificity - Correct Answers -_____is the training principle that identifies the outcome
as defined by the appropriate stress demand applied to the physiological system
target heart rate range , due to a reduction of resting heart rate - Correct Answers -
following one month of participation in an aerobic training program the _____would
have to be readjusted for a previously untrained client
negative set - Correct Answers -the ___system of training is bases on the premise that
an individual has greater strength capabilities during the eccentric phase of a
contraction compare with the concentric phase
bench press and high speed medicine ball chest passes - Correct Answers -_____is a
super sets that represents a "contrast set"?
50-60% VO2max - Correct Answers -what aerobic training intensity would be the
recommended starting point for a 55 yr old client who was previously sedentary,
overweight and deconditioned ?
training intensity - Correct Answers -in order to account for decreased frequency of
training, what should be increase to minimize losses of strength and power
the activity does not burn enough calories - Correct Answers -why would a traditional
strength training program using three set of 10 reps NOT be effective for a female
personal training client exercising twice a week for weight loss and muscle tone
back squats and medicine ball jump squats - Correct Answers -_____would be the best
super set for a high school football player power training phase
circuit training system - Correct Answers -______resistance training system is the best
choice for an individual looking for weight loss and improvement in total body strength
30-60sec - Correct Answers -____is the ideal rest period when training to increase the
size of a muscle (hypertrophy)
