PRIMAL ACADEMY FOR SPORTS SCIENCE

FREE QUESTION PAPER

PAPER 3
Question: 1 of 60
Which of the following provides the BEST assessment of muscular strength?

Choose ONE of the following answers.

Push-up test

1 RM bench-press test

Curl-up test

Bodyweight squat test

Question: 2 of 60
Client: 47-year-old male
Physician clearance: Yes
Medical/health concerns: Smokes 25+ cigarettes per day
Blood pressure: 136/87 mmHg
Family history: Father had a heart attack at age 63
Past activity level: Wrestled and threw shot put in high school
Current activity level: Walks dog at a leisurely pace, 20 minutes a day
Main fitness goals: To improve strength and stamina and feel more fit
Given the information above, what is the client’s “total score” for atherosclerotic
cardiovascular disease using the ACSM risk factor thresholds?

Choose ONE of the following answers.

+1

+2

+3
 +4

Question: 3 of 60
Client: 47-year-old male
Physician clearance: Yes
Medical/health concerns: Smokes 25+ cigarettes per day
Blood pressure: 136/94 mmHg
Family history: Father had a heart attack at age 63
Past activity level: Wrestled and threw shot put in high school
Current activity level: Walks dog at a leisurely pace, 20 minutes a day
Main fitness goals: To improve strength and stamina and feel more fit

Which of the following fitness assessments would be LEAST appropriate for a personal trainer
to perform with this client?

Choose ONE of the following answers.

YMCA bike test

Astrand-Ryhming cycle ergometer test

Rockport fitness walking test

Bruce submaximal treadmill exercise test

Question: 4 of 60
Which response would be MOST appropriate for a client who arrives at a personal-training
session wearing flip-flops and loose clothing?

Choose ONE of the following answers.

Go forward with the training session as scheduled

Allow the client to train without shoes

 Tell the client that the training session will have to be rescheduled

Allow the client to go through lost and found clothing


Question: 5 of 60
 A client who you have been working with two days a week for six months is looking for a
change in his routine. His motivation is lacking during training sessions and he is
starting to complain that the cost of his training sessions is too much. What is
the BEST recommendation to help boost this client’s motivation and adherence?
 Choose ONE of the following answers.

Suggest that the client take a week off because he appears to be overtrained

Suggest that the client is ready to train on his own

Suggest that the client add a third training session per week to boost motivation

Suggest that the client try your small-group training sessions

Question: 6 of 60
Which of the following scenarios qualifies as a serious HIPAA Violation?

Choose ONE of the following answers.

The trainer keeps clients’ files under lock and key behind the front desk.

The trainer stores files behind the front desk for easy access.

The trainer permits clients to keep their files and to bring them to each session

The trainer stores clients’ files in a personal office behind a locked door
Question: 7 of 60
According to the glycemic index (GI), which of the following foods is considered a low-GI food?
Choose ONE of the following answers.

Dried fruit

Shredded Wheat® cereal

All Bran® cereal

Blueberries
Question: 8 of 60
Which of the following is a well-stated goal?

Choose ONE of the following answers.

“I will lose 30 pounds in 3 months by decreasing portion sizes and completing 1 hour of
exercise, 5 days per week.”

“I will run a 10k in under 50 minutes by training and competing with my sister.”

“I will lose 10 pounds for my brother’s wedding in 3 months by running 3 days per week
for 30–45 minutes and doing circuit training 2 days per week for 60 minutes.”

“I will become a regular exerciser by completing 2 personal-training sessions per week.”

Question: 9 of 60
You begin working with a new client who prefers to train outdoors. She wants to begin
running, so you locate a local trail where you are legally able to train with her. What is
the BESTprecaution to take when venturing out on this new trail with her for the first time?

Choose ONE of the following answers.

Visit the trail and then have the client start with a 25-minute moderate-intensity run

Require the client to complete a two-week treadmill program prior to transitioning to an

outdoor environment.
 Encourage the client to walk the trail the first time to learn the terrain and begin building
fitness for running

Recommend that the client use the Internet to become familiar with the trail prior to the
next session, as the run will be fairly strenuous.
Question: 10 of 60
Progressing to a three-zone cardiorespiratory training program with intensities performed
below VT1, from VT1 to just below VT2, and at VT2 and above would be warranted for which
of the following clients?

Choose ONE of the following answers.

44-year-old male cyclist who rides 4 days per week and participates in occasional century
(100-mile) riding events

37-year-old female rock climber who climbs 3–5 days per week and takes several
vacations per year to climb advanced routes

29-year-old male volleyball player who practices 3 or more days per week and competes in
weekend beach volleyball tournaments

53-year-old female runner who runs 4–6 days per week and wants to qualify for the Boston
Marathon
Question: 11 of 60
A personal trainer appropriately progresses a client’s workout to include barbell squats to
increase the intensity of her leg workouts. The trainer spots her correctly as she completes
the first two sets with ease. During the third set, the trainer is distracted by a fellow trainer
who enters the weight room. During this distraction, the client loses balance momentarily, and
has to drop the weight behind her. She immediately complains of back spasms. In this
situation, for which act is the trainer MOST liable?

Choose ONE of the following answers.

Negligence due to an act of commission

Negligence resulting from an act of omission

An act of gross negligence

 An act of limited liability
Question: 12 of 60
Your client has hit a plateau in her workouts. Upon further review of her exercise records, you
notice that she has been averaging only two workouts per week over the last four weeks.
YourBEST recommendation is to ___________.

Choose ONE of the following answers.

Suspect “burnout” and tell her to take a week off from training

Increase the frequency of training to three times per week

Tell her that exercise should be a priority and that she must attend more training sessions

Lower her intensity level by 10% to increase compliance

Question: 13 of 60
Which of the following is MOST important to the development of a good client–trainer
relationship?

Choose ONE of the following answers.

Clear behavioral contract

Flexible and accommodating schedule

Development of trust

Persistent expression of optimism

Question: 14 of 60
What are the three sites to measure when conducting a body-composition assessment using
the Jackson and Pollock three-site skinfold equation for women?

Choose ONE of the following answers.

Triceps, thigh, suprailium

 Chest, thigh, suprailium

Triceps, abdominal, thigh

Thigh, abdominals, suprailium

Question: 15 of 60
Which of the following would be WITHIN the scope of practice for personal trainers?

Choose ONE of the following answers.

Providing basic soft-tissue work to loosen a client’s tight upper-back muscles prior to
exercise

Continuing the therapeutic exercise and manipulations from a client’s physical therapy into
her post-orthopedic rehabilitation exercise sessions

Telling a client that he is diagnosed as obese based upon the skinfold measurements you
obtained from fat percentage assessments.

Explaining foods and meal-preparation methods that a client can select at home and at
restaurants to decrease saturated fat intake
Question: 16 of 60
A 58-year-old client you have been working with for several months tells you that she just
completed a bone mineral density (BMD) scan and was diagnosed with osteopenia. Her
physician has given her a medical release to exercise as tolerated to improve bone density and
general fitness. Her exercise program currently consists of swimming (30 minutes; 3 days per
week), walking (30 minutes; 2 days per week), and resistance training (2 sets of 12–15
repetitions performed 2 days per week for all major muscle groups). Which program
modification would be MOST important to implement at this time?

Choose ONE of the following answers.

Modify resistance training to include two sets of each exercise with a weight that fatigues
the muscles in approximately eight repetitions

Replace all swimming sessions with walking and gradually introduce running 4–5 days per
week
 Modify resistance training to include three sets of each exercise using resistance that will
fatigue the muscles in approximately 12–16 repetitions

Replace one swimming session with a third walking session and introduce pool running
intervals
Question: 17 of 60
A client has progressed from performing eight squat repetitions with 300 pounds to performing
12 repetitions with that same weight. Using a double-progressive training protocol, what would
be the MOST appropriate weight to progress him to during his next workout where he
performs weighted squats?

Choose ONE of the following answers.

305 lb

315 lb

335 lb

350 lb
Question: 18 of 60
A client has achieved his initial goal of running a 10K (6.2 miles) in 50 minutes but would like
to improve his time. His program consists of 30–50 minute runs, three to four times per week.
What modification would be MOST effective in helping this client achieve his new goal?

Choose ONE of the following answers.

Incorporate a strength-training program to increase quadriceps strength

Increase the duration of two runs per week to 60 minutes

Substitute two days per week of cross-training with cycling

Incorporate a running interval-training program

Question: 19 of 60
Which of the following exercises would be MOST appropriate to include in a client’s initial
exercise program if he has postural issues due to a lack of range of motion (ROM) in hip
extension?

Choose ONE of the following answers.

Half-kneeling triplanar stretch

Supine bent-knee marches

Lying hamstrings stretch

Hip-hinge
Question: 20 of 60
Which of the following produces a stretch reflex when stimulated?

Choose ONE of the following answers.

Muscle spindles

Meissner’s corpuscles

Golgi tendon organs

Pacinian corpuscles
Question: 21 of 60
Which strategy would provide the BEST agreement between the client and trainer with respect
to the client’s motivation and goals?

Choose ONE of the following answers.

To facilitate program ownership, the client should plan the initial training activities.

The trainer should implement a standard basic initial exercise program for the client.

The trainer should design the initial program based on the client’s expectations and prior
 experience.

An initial program should be developed after assessing the client’s cardiorespiratory fitness
and body composition.
Question: 22 of 60
Why should personal trainers obtain a physician’s medical release prior to training a high-risk
client?

Choose ONE of the following answers.

It releases the trainer from liability if the client is injured following the exercise program.

It guarantees the client’s success in reaching his or her goals.

It allows the physician to direct guidelines for the exercise program.

It prevents the trainer from being sued by the client for acts of negligence.
Question: 23 of 60
During the initial session with a new client, she tells you that her physician has recently
recommended that she begin a regular exercise program and increase her intake of omega-3
(linolenic) fatty acids. She is happy to be working with you to get her exercise program rolling,
but is unsure what types of foods will provide her with omega-3 fatty acids. Which foods would
be her best options for increasing her omega-3 consumption?

Choose ONE of the following answers.

Olive oil, canola oil, and peanut oil

Egg yolk and cold water fish or shellfish such as tuna, salmon, mackerel, cod, crab, shrimp
and oysters

Flax seed, canola oil, soybean oil, and green leaves

Safflower oil, nuts, dairy, and lean meat products

Question: 24 of 60
During a reassessment of the hurdle step screen, you notice the client exhibiting anterior
pelvic tilt with a forward torso lean. Based on this information, his program should include
exercises to STRENGTHEN which of the following groups of muscles?

Choose ONE of the following answers.

Rectus abdominis and hip extensors

Hip flexors and back extensors

Latissimus dorsi and hip abductors

Hip adductors and tensor fascia latae

Question: 25 of 60
Reducing exercise intensity is recommended in which of the following situations?

Choose ONE of the following answers.

In 70% humidity at room temperature

In 50% humidity at near freezing temperatures

At an altitude of 1,640 feet (500 meters)

Following a 2-week period of complete rest

Question: 26 of 60
What is the BEST strategy to prevent delayed onset muscle soreness (DOMS) when working
with a new client?

Choose ONE of the following answers.

Focus only on increased cardiovascular endurance for the first four weeks

Emphasize eccentric actions only one or two days per week

Progress resistance training from low-intensity to moderate-intensity over the first five to
 10 training sessions

Include full-body circuit training with 70–80% 1 RM on all exercises, performed three days
per week
Question: 27 of 60
You have asked a new client to maintain a three-day food diary, which reveals the following
average daily intake:
Breakfast: Plain yogurt (1 cup) with fresh fruits (1/2 cup), 2 slices whole-wheat toast with
butter, coffee (12 oz), and orange juice (6 oz)
Lunch: Salad with lettuce, tomato, cucumber, carrots, and olive oil dressing; a provolone
cheese and avocado sandwich with lettuce, tomato, and mustard; and iced tea (16 oz)
Snack: Carrots and celery
Dinner: Spaghetti with tomato, eggplant, and basil; French bread; and one glass of red wine
According to the DASH Eating Plan, what food groups are lacking in this client’s diet?

Choose ONE of the following answers.

Meats, poultry, and fish, and nuts, seeds, and dry beans

Low-fat or fat-free dairy foods, and nuts, seeds, and dry beans

Meats, poultry, and fish, and vegetables

Low-fat or fat-free dairy foods, and grains and grain products

Question: 28 of 60
A client comes to you after a physician’s appointment where she was diagnosed with carpal
tunnel syndrome. Which exercise should be considered CONTRAINDICATED when designing
a program for this client?

Choose ONE of the following answers.

Bicep curls with dumbbells

Triceps kickback with dumbbell

Forearm plank
 Push-ups
Question: 29 of 60
The wife of a client training under your supervision calls to request progress information for
her husband so that she can evaluate the cost-effectiveness of the program. Your client has
been doing well and states that he enjoys working with you. What is the BEST response?

Choose ONE of the following answers.

Discuss the inquiry with your client before responding to his wife.

Tell her that he is making very good progress and appears to enjoy the sessions.

Politely decline to discuss her husband’s progress and suggest that she communicate
directly with him.

Ask your client for verbal permission before you provide his wife with progress information.
Question: 30 of 60
After working with a new client for several sessions, you note that she is very focused on her
weight, and you are growing concerned that she has an eating disorder due to stories she tells
you about binge eating, excessive exercise following binges, and jokes about “purging.” Which
of the following steps would be MOST appropriate for an ACE-certified Personal Trainer to take
with this client?

Choose ONE of the following answers.

Inform her that she has an eating disorder and will need a physician’s referral before you
can continue working with her.

Design a program that helps her decrease body fat to direct her focus toward body-
composition changes instead of weight loss

Express your concern that she may have an eating disorder, and recommend that she
meet with a physician or registered dietitian for evaluation and guidance.

Show empathy by discussing healthful eating strategies and implementing an exercise

routine that will help her reach her weight-loss goals in a safe and effective manner
Question: 31 of 60
Bone loss that results from long periods of inactivity is BEST explained by which of the
following laws?

Choose ONE of the following answers.

Wolff’s law

Law of inertia

Law of acceleration

Law of reaction
Question: 32 of 60
Which of the following suggestions meets American Dietetic Association (ADA) guidelines
regarding nutrition for people performing extended bouts of cardiorespiratory exercise?

Choose ONE of the following answers.

Consume approximately 1.5 grams of protein per kilogram of body weight beginning within
the first 30 minutes following exercise.

Try to consume 30 to 60 grams of easily digestible carbohydrates every hour during

training sessions lasting more than 60 minutes.

Prior to strenuous or prolonged exercise, consume a snack that has an approximate caloric
distribution equaling 40% carbohydrates, 30% protein, and 30% fat.

Consume approximately 1.5 grams of carbohydrate per kilogram of body weight beginning
approximately two hours after exercise.
Question: 33 of 60
Your client is struggling to lose the last 10 pounds (4.5 kg) to reach her goal weight. She is
thinking about taking a popular supplement that she has seen on television. What is
theBEST response for a personal trainer to provide to this client?

Choose ONE of the following answers.

“Go ahead and take it. What do you have to lose besides more weight?”
 “Since supplements are not usually approved by the FDA, I would suggest doing your own
research on what is best for you.”

“I can help you research potential negative side effects from the supplement, but for more
specific information you should talk with a registered dietitian. “

“I have some clients who take a supplement to help them lose weight. I can put you in
touch with them to see what they have found to be effective.”
Question: 34 of 60
Distributing photocopies of articles found in popular fitness magazines without prior consent
from the publisher would MOST likely put a personal trainer at risk for violation of which law?

Choose ONE of the following answers.

Publication

Copyright

Trademark

Contract
Question: 35 of 60
What type of insurance would protect a facility in the event it was sued by a member who
tripped over an elliptical machine and strained his lower back?

Choose ONE of the following answers.

General liability

Professional liability

Product liability

Umbrella liability
Question: 36 of 60
What is the PRIMARY goal of adding the hip-hinge exercise to a client’s program when
progressing her from a program focused on postural stability to one focused on training
movement patterns?

Choose ONE of the following answers.

Emphasizing “glute dominance” over “quad dominance”

Promoting alignment among the hips, knees, and feet

Developing pelvic control and lumbar stability

Training optimal alignment between the trunk and tibia

Question: 37 of 60
Which of the following would be MOST effective in helping a personal trainer develop a client’s
initial program?

Choose ONE of the following answers.

Interviewing using closed-ended questions

Training the client for a week before setting program goals

Asking the client to complete an exercise history and attitude questionnaire

Having the client sign a behavioral contract before initiating the program
Question: 38 of 60
Which exercise is CONTRAINDICATED for a client with a history of shoulder impingement
syndrome?

Choose ONE of the following answers.

Dumbbell raise in the scapular plane with elbows bent

Overhead dumbbell press in the scapular plane

 Closed-kinetic-chain weight shift

Overhead barbell press in the frontal plane

Question: 39 of 60
Which of the following guidelines would be MOST effective for a resistance-training program
designed to increase muscular strength?

Choose ONE of the following answers.

Sets of 8–12 repetitions at 70–80% 1 RM with 1–2 minute rest intervals

Sets of 12–16 repetitions at 60–70% 1 RM with 30–90 second rest intervals

Sets of 4–8 repetitions at 80–90% 1 RM with 2–5 minute rest intervals

Sets of 12–16 repetitions at 60–70% 1 RM with <30-second rest intervals

Question: 40 of 60
Your client would like to lose 30 lb (13.6kg) over the next 20 weeks. She has decided to
reduce her daily calorie intake by 450 calories. In addition to this change, what is the
MINIMUM number of calories she would need to expend through physical activity each day to
reach her goal?

Choose ONE of the following answers.

750

300

1000

525
Question: 41 of 60
Which of the following would be CONTRAINDICATED for a client who has low-back pain and
a physician’s release to exercise as tolerated?

Choose ONE of the following answers.

 Performing low-back exercises daily rather than a few days per week

Performing cardiorespiratory exercise as a key element of a low-back exercise program

Performing full-ROM low-back exercises first thing in the morning when the body is well
rested

Performing low-back exercises that emphasize muscular endurance rather than muscular
strength
Question: 42 of 60
Which of the following is an example of an open-ended question?

Choose ONE of the following answers.

“What do you hope to achieve from an exercise program?”

“Do you enjoy exercising?”

"Are you more interested in weight training or flexibility training?”

“Have you had success in previous exercise programs?”

Question: 43 of 60
A new client you are working with has medical clearance to exercise and is currently taking
diuretic medication for hypertension. Which of the following recommendations
isMOST appropriate?

Choose ONE of the following answers.

Exercise in the morning because blood pressure is lower

Consume fluids before, during, and after exercise

Minimize exercise duration to no more than 30 minutes per session

 Heart-rate monitors should no longer be used to monitor exercise intensity
Question: 44 of 60
An 18-year-old client is starting an exercise program to increase strength for the upcoming
high school football season. He currently weighs 200 lb (91 kg) and wants to know if the
protein bar he consumes twice daily is sufficient for his protein intake. Based on the following
information, what is your BEST response?
Calories: 270
Calories from fat: 70
Total fat: 8 g
Total carbohydrates: 30 g
Total protein: 20 g

Choose ONE of the following answers.

Suggest that he consume 1.0 g of protein for every pound of body weight to reach his
goals, with 40 g coming from the two protein bars and the additional 160 g of protein
coming from meals

Confirm that these protein bars, in addition to his intake of regular foods, is a great way to
consume adequate protein to meet his needs

Recommend that he eat five of these protein bars daily to ensure that he consumes at
least 100 g of protein per day

Explain that 1.2 to 1.7 g of protein is recommended per kilogram of body weight for
strength-trained athletes, and that it is best if this protein comes from a healthful diet
Question: 45 of 60
Which muscles would be MOST important to stretch if a client has limited range of motion
(ROM) in shoulder internal rotation?

Choose ONE of the following answers.

Teres minor and infraspinatus

Pectoralis major and latissimus dorsi

Teres major and rhomboids

 Subscapularis and trapezius
Question: 46 of 60
A client you have been working with is now performing 30 minutes of continuous
cardiorespiratory exercise at a moderate intensity below the talk test threshold three to four
days per week. What modification would provide the MOST effective individualized program
progression to help this client advance fitness?

Choose ONE of the following answers.

Progress cardiorespiratory exercise to 35–45 continuous minutes performed 5–6 days per
week at an intensity of 60–85% HRR

Increase duration to 45–60 continuous minutes at 40–60% HRR performed at least 4 days
per week

Estimate VO2max using predicted MHR, and begin programming intensity based on %VO2R

Determine HR at VT1 using the submaximal talk test and progress exercise through
interval work above VT1
Question: 47 of 60
To assist a potential client’s transition from the contemplation stage of change to the
preparation stage, which strategy would be MOST effective?

Choose ONE of the following answers.

Signing a behavioral contract

Establishing long-term goals that can drive program adherence

Discussing any apprehensions and allowing for questions about exercise

Implementing relapse-prevention strategies

Question: 48 of 60
A new client completes a three-day food diary. You notice that she eats at the same taco shop
every day because it is convenient. Her favorite meal is a beef burrito and a diet soda. Based
upon the nutrition information provided below for the beef burrito, which of the following
nutrients contributes the GREATEST number of kilocalories to her meal?
Calories: 630
Calories from fat: 242
Total fat: 27 g
Saturated fat: 9 g
Trans fat: 1 g
Cholesterol: 50 g
Sodium: 1700 g
Carbohydrate: 72 g
Fiber: 11 g
Sugars: 6 g
Protein: 25 g

Choose ONE of the following answers.

Saturated fat

Protein

Carbohydrates

Total fat
Question: 49 of 60
According to the Institute of Medicine’s (IOM) 2005 Dietary Reference Intakes (DRI), what are
the recommendations for percentage of calories consumed from carbohydrates, protein, and
fat for active adults?

Choose ONE of the following answers.

45–65% carbohydrates, 10–35% protein, and 20–35% fat

10–35% carbohydrates, 45–65% protein, and 20–35% fat

40% carbohydrates, 30% protein, and 30% fat

45–65% carbohydrates, 20–35% protein, and 10–20% fat

Question: 50 of 60
Which of the following is a closed-chain exercise?

Choose ONE of the following answers.

Decline push-up

Barbell chest press

Leg curls

Standing cable hip abduction

Question: 51 of 60
You are conducting a hurdle step screen with a new client. As she lifts her left foot over the
hurdle, you observe that her right hip adducts more than 2 inches. Which of the following
would be the MOST likely cause of this movement?

Choose ONE of the following answers.

Tight rectus abdominis and right hip extensors

Weak right gluteus medius and maximus

Tight right hip abductors

Weak right anterior and posterior tibialis muscles

Question: 52 of 60
During a Thomas test, you observe that the back of the client’s thigh touches the table but the
knee does not flex to 80 degrees. What is the MOST likely cause?

Choose ONE of the following answers.

Tightness in the primary hip flexors

Weakness in the iliopsoas

 Tightness in the rectus femoris

Weakness in the hamstrings

Question: 53 of 60
A new client has come to work with you because her doctor recommended she begin an
exercise regimen due to her hypertension and being 20 lb (9 kg) overweight. She believes that
exercise will not improve her health and has only come to see you based on the physician’s
recommendation. What stage of change is this client in with regards to adopting physical
activity as a regular behavior?

Choose ONE of the following answers.

Maintenance

Contemplation

Precontemplation

Preparation
Question: 54 of 60
What is the BEST way to communicate proper technique when teaching a client how to do a
triceps extension exercise?

Choose ONE of the following answers.

Give a short explanation while demonstrating and then have the client perform the
exercise

Have the client perform the exercise while you explain it and give feedback

Verbally explain the exercise and then have the client perform it

Have the client face you and mirror your form while performing the exercise
Question: 55 of 60
During postural screening with a new client, you observe that he has a forward-head position
from spending many hours at the computer. Which of the following is MOSTassociated with
this postural deviation?

Choose ONE of the following answers.

Weak levator scapulae

Tight cervical spine extensors

Weak upper trapezius

Tight cervical spine flexors

Question: 56 of 60
Which exercise would be MOST appropriate to progress a client to once she can perform two
sets of 12 repetitions with good form on the seated bilateral cable press exercise?

Choose ONE of the following answers.

Standing medicine ball toss

Standing single-arm cable press with contralateral stance

Standing bilateral cable press

Standing single-arm cable press with ipsilateral stance

Question: 57 of 60
Which of the following observations during the bend and lift screen would indicate that a client
has excessive tightness in the plantarflexors?

Choose ONE of the following answers.

Knees move inward

Unable to keep the heels in contact with the floor

 Movement initiated at the knees

Ankles roll outward, feet turn inward

Question: 58 of 60
What is the PRIMARY focus of movement training?

Choose ONE of the following answers.

Teaching clients choreographed movement sequences they can perform on their own

Teaching clients to efficiently perform the five primary forms of locomotion: walking,
running, jumping, skipping, and hopping

Teaching sport-specific movement sequences to improve performance

Teaching clients to perform efficient squatting, lunging, pushing, pulling, and rotational
movements in all three planes
Question: 59 of 60
You have been asked to design an exercise program for a group of eight 12-year-old boys. As
you design the exercise program, which of the following would beCONTRAINDICATED?

Choose ONE of the following answers.

Scheduling maximal strength assessments every eight weeks to monitor progress

Including climbing, tug-of-war, and jumping for strength training instead of traditional
weight training

Encouraging them to drink fluids every 15–30 minutes, rather than only when they feel
thirsty

Incorporating rest intervals that are 1–2 minutes long between sets
Question: 60 of 60
Which of the following is the BEST example of an undulating periodization program?

Choose ONE of the following answers.

Participating in a high-intensity circuit training class 3 days per week with 90-second work
intervals and 30-second recovery intervals

A 6-day split routine focused on muscle hypertrophy working chest and triceps on Monday
and Thursday; back, shoulders, and biceps on Tuesday and Friday; and legs and core on
Wednesday and Saturday

Full-body resistance-training program consisting of 3 sets of 4–8 repetitions at 80–90% 1

RM on Monday, 3 sets of 12–16 repetitions at 60–70% 1 RM on Wednesday, and 3 sets of
8–12 repetitions at 70–80% 1 RM on Friday

A full-body resistance-training program consisting of 2 sets of 8–12 repetitions at 70–80%

1 RM using free weights on Monday, machines on Wednesday, and cable weights on Friday