WRITTEN EXAMINATION FOR: ADVANCED STRENGTH TRAINING TECHNIQUES FOR OLDER ADULTS NAME: HOME PHONE: DATE:

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1 WRITTEN EXAMINATION FOR: ADVANCED STRENGTH TRAINING TECHNIQUES FOR OLDER ADULTS NAME: HOME PHONE: DATE: Directions: In order to validate your learning of the materials in our distance learning course, Geri-Fit Advanced Strength Training Techniques for Older Adults, all candidates are required to be tested on the content that s in the manual, the online training portal, and the dvds. This is an open book test, so feel free to find the answers in the Introduction section of the manual and/or the trainers website at gerifit.com/trainers. We also strongly encourage you to watch the dvd entitled 15 Exercises that Help to Prevent Osteoporosis before taking this test. You must get at least a 75% or higher grade in order to pass which is a requirement for your Continuing Education Credits (cec s) or Continuing Educations Units (CEU s). You will have 30 days to complete this test. Upon completion, you can either scan and the test back to us at info@gerifit.com, or send your completed test to: Geri-Fit Company LLC, P.O. Box 2522, Temecula, CA If you have any questions, please info@gerifit.com. 1) What is the recommended maximum number of repetitions performed in any strength training exercise for building strength? a) 10 b) 12 c) 15 d) 20 2) A supinated grip is defined as? a) palms facing up b) palms facing down c) palms facing out to side 3) When do you exhale? 1

2 4) What is the training technique that employs intentionally slow, downward movement of an exercise? a) positives b) negatives c) killers d) reverse contractions 5-6) What two leg strengthening exercises would you recommend to someone with Parkinson s Disease: A B 7) The Overhead Press works which muscle? a) deltoids b) biceps c) pectoralis major d) obliques 8) Name two leg muscles: A B 9) Where are the obliques located? 10) Where is the brachioradialis found? 11) What does the abbreviation BMR mean? 12) Pectoralis major and minor make up which muscle group? 2

3 13 19) Place the letter of the correct definition next to the term: atrophy circuit training concentric movement eccentric movement stage training set repetition a) an entire movement of an exercise from beginning to end b) weight training that combines power and aerobic endurance by completing each body part before moving on to another c) decrease in size and strength of the muscles d) movement in an exercise whereby the muscle lengthens while developing tension e) movement in a exercise whereby the muscle contracts, shortens and develops tension to overcome resistance f) an individual group of repetitions g) weight training that combines development of muscular strength and aerobic endurance by performing one set of each exercise and then moving onto a new muscle group 20-22) When older adults work out with weights, give three physical conditions it will help: A B C 23) What is osteoporosis? a) blood circulation disease b) muscle atrophy c) inflammation of the joints d) bone density loss 24) Adductor muscles are located where? a) inner thigh b) outer thigh c) middle thigh d) lower thigh 3

4 25) What exercise can be substituted for the Overhead Press? 26) The Front Raise works? 27-33) Name seven Leg Exercises that can be used to built strength in the lower body: A B C D E F G 34) How many minutes are spent on the Pre-Stretch Warm Up and Stretches? 35-37) Intensity can be increased by: A B C 38-40) What three things should you tell a new client after her/his first class? A B C 4

5 41-43) Intensity can be decreased by: A B C 44) A pronated grip is defined as? a) palms facing up b) palms facing down c) palms facing out to side 45-48) When working out the entire body with weights, what are the four muscle groups that every strength training workout should include: A B C D 49) How many times per week should older adults exercise with weights? 50) What is the very first leg exercise taught when working with an older adult: 51) How many hours resting time is needed before the next strength training workout? 52) What do you do when you have a participant attending one free class? a) have the potential new client completely fill out and sign a club waiver b) tell client to expect some soreness and to stretch the next day c) ask client to register for classes before coming back to class d) all of the above 5

6 53) Why does the client need to stretch their muscles before they work out? 54) What is the opposing muscle to the biceps? a) quadriceps b) triceps c) deltoids d) obliques 55-60) Name six back and shoulder exercises: ) About how long should the actual strength training portion of a workout last for an older adult? a) 30 minutes b) 45 minutes c) 90 minutes d) two hours 62) If an older adult has a pacemaker, what exercise should you substitute for the Overhead Press? Circle all the correct answers. a) Seated Front Raise b) One Arm Overhead Press c) Seated One-Arm Lateral Raise d) Shrugs e) Upright Row 63-67) Name five exercises that work the Center of the Universe : A 6

7 B C D E 68-70) Name three exercises that work the deltoids: A B C 71-73) According to the handout on the online training website that s entitled, Physiological Aging Changes (in the Handouts section), what are three of the many things that happen as we age: A B C 74) What is the URL address for the online training website? 75) When providing one-on-one assistance to an older adult that is learning the Seated One Arm Overhead Press for the first time, where should you stand? a) in front of the client b) at the side of the client c) behind the client 76) If someone is a member of Silver&Fit (Medicare Advantage) or Silver Sneakers, what information are you required to get from them? Circle all that apply: a. Waiver with signature and date b. Driver s License number c. Date of birth 7

8 d. Name of their health insurance company e. Insurance member identification number f. Social Security Number g. Have them sign the Silver&Fit or Silver Sneakers sign in sheet 77) Why is it important that an older adult s heels touch the chair legs when performing the Squat Assessment exercise? 78) What is most important about the Seated Pick Up and Set Down? 79) Why is it important to warm up first? 80) If an older adult has balance issues and cannot do the Squat Assessment or Chair Squat, what substitute exercises would you have them do instead: 81) If someone has a hip replacement, what stretch should they avoid: 82) If someone has a recent knee replacement, what exercises should they do in lieu of Squats or Lunges? (name two) 83) Where should you stand when providing one-on-one assistance to someone that is having difficulty performing the Seated Lateral Raise: a) in front of the client b) behind the client c) at the side of the client 84-90) Match each stretch to the corresponding body part (see the Stretches on the online training website for the correct answers.) quadriceps wrist hamstrings inner thighs shoulders triceps obliques a) shoulder stretch b) hand down behind back c) stop sign stretch d) seated thigh stretch e) seated hamstring stretch f) inner thigh stretch g) side and back stretch 8

9 91-95) List five Triceps exercises: A B C D E 96-98) List the three toe positions for Calf Raises: A B C 99) List one exercise from the Online Training at gerifit.com/trainers: 100) Name five reasons why should older adults lift weights? Copyrighted Geri-Fit Company LLC. All rights reserved. ecomp/msword/gftrainingfinal/geri-fitwrittentest2013 revised

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