CSEP CEP Questions with Correct Answers (Grade A+)
Question 1: Design a balanced, integrated physical activity/exercise program for apparently healthy
clients given factors such as: participant interests, access to facilities and equipment, client
characteristics and goals
Answer: Depending on their fitness level and health status begin with an aerobic program and add in
flexibility and strength training. Aerobic training: should use large muscle groups non weight bearing
activities are recommended for obese or diabetics with neuropathy walking, swimming, cycling, are good
examples Strength training: keep in mind their goals, are they trying to get stronger and for what purpose, or
do they just want to maintain a healthy lifestyle are they familiar with a gym and do they have access to a
gym or do they prefer a different workout do they like to workout in a group or individually in most cases
you will begin with lighter weights and correct technique, it is better to start with machines and work
towards free weights. for those who don't have access to a gym there are many exercises you can do with
body weight, some elastic bands and a couple of dumb bells in most cases you will start with twice a week,
full body exercise of about 8-12 different exercises Flexibility training: start with 3 times a week focus on
major muscle groups 8-10 exercises most effective if done every day
Question 2: Given a written case study (with sufficient health history, risk factor, lifestyle, medical
information, results of a graded exercise test and/or field test), design an appropriate physical
activity/exercise program based on health appraisal, goals and/or exercise test results.
Answer: step 1. calculate risk factors and medical history - determine whether you can work with this
person step 2. gather medical information and lifestyle information - this is important for when looking at
exercise test results (medication such as beta blockers will affect an exercise test) step 3. Look at results of
the exercise test (what was their max heart rate, what was the reason the test was stopped, what stage/how
many METs did the person get to). It is also important to know if the person was on any medication during
the test, if so is this the same medication as current. step 4. Based on health risks, exercise test and interests
design an exercise program.
Question 3: Define physiological and training terms and principles including: overload, specificity of
exercise conditioning, use-disuse, progressive resistance, isotonic, isometric, isokinetic, concentric,
eccentric, atrophy, hypertrophy, sets, repetitions, plyometrics, valsalva maneuver, work-to-rest
principle, stress/rest principle, hyperplasia.
Answer: overload: the body must be challenged beyond a physiological threshold in order to stimulate
adaptation. The exercise needs to be more challenging than everyday activity. specificity of exercise
conditioning: the type of training you do will indicate the adaptation on the body meaning the system you
use (cardiovascular, musculoskeletal and the energy system) will get stronger but it will be specific only to
that system. use-disuse: progressive resistance: isotonic: isometric: isokinetic: concentric: eccentric:
atrophy: hypertrophy: sets: repetitions: plyometrics: valsala maneuver: work-to-rest principle: stress/rest
principle: hyperplasia:
Page 1
, Question 62: Demonstrate how to adapt to exercise prescriptions for progressive resistive exercise,
flexibility or range of motion (ROM), neuromuscular exercise, aerobic exercise and functional activity.
Answer: Progressive Resistive exercise With progressive resistance training it is important to have a sense
of a 1 rep-max. You should pick a weight that you can lift comfortably 8 times. Each session the goal is to
increase the number of repetitions by 1. If and when you reach 15 reps you should increase the weight and
start again at 6 to 8 reps. In order to improve strength each muscle group should be worked 2-3 times per
week with at least 48 hours between sessions. Each set being completed 2-4 times with adequate time
between sets. (might need to be looked over) Flexibility or Range of Motion (ROM) In order to increase
range of motion the program should have the individual moving through pain free range of motion in each
axis of the joint. Static stretching should be completed at least 2-3 days/week. It is important to stretch to the
point of tightness and no further. Do not bounce as that can cause you to go further than the muscle can
handle. Each static stretch should be held for 30-60 seconds and should be repeated 2-4 times in one
session. PNF stretching can also be used if you are trained in assisting someone through that. It is also
possible to strengthen the agonist muscle in order to help increase range of motion. Neuromuscular Exercise
Aerobic Exercise It would be ideal to workout 3-5 days per week, at an intensity between 60-85% HRR for
20-60 min each session. Any large muscle group aerobic activity would be good to achieve this goal.
Functional Activity
Question 63: Able to understand how to apply the exercise principles of specificity, grading,
progression, intensity, and duration to enhance the health and reduce impairments and disabilities of
clients.
Answer: Specificity Specificity is one of the most basic concepts to incorporate in all training programs. It
refers to the method whereby an athlete is trained in a specific manner to produce a specific adaptation or
training outcome. Example: To strengthen the chest muscles, need to incorporate the bench press that
recruits the pectoralis major. Specificity is sometimes used interchangeably with the acronym SAID.
Specific, Adaptation to, Imposed, Demands. The underlying principle is that the type of demand placed on
the body dictates the type of adaptation that will occur. For instance, athletes training for power in
high-speed movements (e.g. baseball), should attempt to activate or recruit the same motor units required by
their sport at the highest velocity possible. Specificity also relates to the sport season itself. By using this
training principle, it will enhance health and reduce impairments and disabilities of clients within their
specific field. By preparing them ahead of time for the sport itself, the client is better trained, has a better
opportunity to perform well and less chance of injury. Grading ??? Progression If the training program is to
continue producing higher levels of performance, the intensity of the training must become progressively
greater. Progression, when applied properly, promotes long-term training benefits. Normally this is seen
with the amount of resistance used, but can also be raised by progressively increasing the number of weekly
sessions, adding more drills or exercises to each session, changing the type or difficulty of the drills or
exercises, or increasing the training stimulus. This is to be introduced systematically and gradually, based
on the training status of the athlete. This will enhance the health and reduce impairments of the athlete by
constantly allowing them to be better and not allowing them to plateau. And if a plateau were to occur, then
to change something up. Intensity Duration
Question 64: Understand how to modify exercise prescriptions to specific conditions and disorders.
Page 2
Question 1: Design a balanced, integrated physical activity/exercise program for apparently healthy
clients given factors such as: participant interests, access to facilities and equipment, client
characteristics and goals
Answer: Depending on their fitness level and health status begin with an aerobic program and add in
flexibility and strength training. Aerobic training: should use large muscle groups non weight bearing
activities are recommended for obese or diabetics with neuropathy walking, swimming, cycling, are good
examples Strength training: keep in mind their goals, are they trying to get stronger and for what purpose, or
do they just want to maintain a healthy lifestyle are they familiar with a gym and do they have access to a
gym or do they prefer a different workout do they like to workout in a group or individually in most cases
you will begin with lighter weights and correct technique, it is better to start with machines and work
towards free weights. for those who don't have access to a gym there are many exercises you can do with
body weight, some elastic bands and a couple of dumb bells in most cases you will start with twice a week,
full body exercise of about 8-12 different exercises Flexibility training: start with 3 times a week focus on
major muscle groups 8-10 exercises most effective if done every day
Question 2: Given a written case study (with sufficient health history, risk factor, lifestyle, medical
information, results of a graded exercise test and/or field test), design an appropriate physical
activity/exercise program based on health appraisal, goals and/or exercise test results.
Answer: step 1. calculate risk factors and medical history - determine whether you can work with this
person step 2. gather medical information and lifestyle information - this is important for when looking at
exercise test results (medication such as beta blockers will affect an exercise test) step 3. Look at results of
the exercise test (what was their max heart rate, what was the reason the test was stopped, what stage/how
many METs did the person get to). It is also important to know if the person was on any medication during
the test, if so is this the same medication as current. step 4. Based on health risks, exercise test and interests
design an exercise program.
Question 3: Define physiological and training terms and principles including: overload, specificity of
exercise conditioning, use-disuse, progressive resistance, isotonic, isometric, isokinetic, concentric,
eccentric, atrophy, hypertrophy, sets, repetitions, plyometrics, valsalva maneuver, work-to-rest
principle, stress/rest principle, hyperplasia.
Answer: overload: the body must be challenged beyond a physiological threshold in order to stimulate
adaptation. The exercise needs to be more challenging than everyday activity. specificity of exercise
conditioning: the type of training you do will indicate the adaptation on the body meaning the system you
use (cardiovascular, musculoskeletal and the energy system) will get stronger but it will be specific only to
that system. use-disuse: progressive resistance: isotonic: isometric: isokinetic: concentric: eccentric:
atrophy: hypertrophy: sets: repetitions: plyometrics: valsala maneuver: work-to-rest principle: stress/rest
principle: hyperplasia:
Page 1
, Question 62: Demonstrate how to adapt to exercise prescriptions for progressive resistive exercise,
flexibility or range of motion (ROM), neuromuscular exercise, aerobic exercise and functional activity.
Answer: Progressive Resistive exercise With progressive resistance training it is important to have a sense
of a 1 rep-max. You should pick a weight that you can lift comfortably 8 times. Each session the goal is to
increase the number of repetitions by 1. If and when you reach 15 reps you should increase the weight and
start again at 6 to 8 reps. In order to improve strength each muscle group should be worked 2-3 times per
week with at least 48 hours between sessions. Each set being completed 2-4 times with adequate time
between sets. (might need to be looked over) Flexibility or Range of Motion (ROM) In order to increase
range of motion the program should have the individual moving through pain free range of motion in each
axis of the joint. Static stretching should be completed at least 2-3 days/week. It is important to stretch to the
point of tightness and no further. Do not bounce as that can cause you to go further than the muscle can
handle. Each static stretch should be held for 30-60 seconds and should be repeated 2-4 times in one
session. PNF stretching can also be used if you are trained in assisting someone through that. It is also
possible to strengthen the agonist muscle in order to help increase range of motion. Neuromuscular Exercise
Aerobic Exercise It would be ideal to workout 3-5 days per week, at an intensity between 60-85% HRR for
20-60 min each session. Any large muscle group aerobic activity would be good to achieve this goal.
Functional Activity
Question 63: Able to understand how to apply the exercise principles of specificity, grading,
progression, intensity, and duration to enhance the health and reduce impairments and disabilities of
clients.
Answer: Specificity Specificity is one of the most basic concepts to incorporate in all training programs. It
refers to the method whereby an athlete is trained in a specific manner to produce a specific adaptation or
training outcome. Example: To strengthen the chest muscles, need to incorporate the bench press that
recruits the pectoralis major. Specificity is sometimes used interchangeably with the acronym SAID.
Specific, Adaptation to, Imposed, Demands. The underlying principle is that the type of demand placed on
the body dictates the type of adaptation that will occur. For instance, athletes training for power in
high-speed movements (e.g. baseball), should attempt to activate or recruit the same motor units required by
their sport at the highest velocity possible. Specificity also relates to the sport season itself. By using this
training principle, it will enhance health and reduce impairments and disabilities of clients within their
specific field. By preparing them ahead of time for the sport itself, the client is better trained, has a better
opportunity to perform well and less chance of injury. Grading ??? Progression If the training program is to
continue producing higher levels of performance, the intensity of the training must become progressively
greater. Progression, when applied properly, promotes long-term training benefits. Normally this is seen
with the amount of resistance used, but can also be raised by progressively increasing the number of weekly
sessions, adding more drills or exercises to each session, changing the type or difficulty of the drills or
exercises, or increasing the training stimulus. This is to be introduced systematically and gradually, based
on the training status of the athlete. This will enhance the health and reduce impairments of the athlete by
constantly allowing them to be better and not allowing them to plateau. And if a plateau were to occur, then
to change something up. Intensity Duration
Question 64: Understand how to modify exercise prescriptions to specific conditions and disorders.
Page 2
