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The course consists of 28 quizzes and one final exam. Each quiz requires you to login with
a username and password.
IMPORTANT: Your username is your first name (as entered while paying for the course).
Your passwords are shown on page 2 of this document below after the link to each quiz.
Each quiz uses a unique password. Do not use your shopping cart user name or password
on the quizzes.
Before you jump into the first day it is a good idea to check out our tutorial
at
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Quiz 2
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Password: dips
Quiz 3
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Password: superset
Quiz 2
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Password: muscle
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Password: flexion
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Password: waiver
Quiz 2
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Password: treadmill
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Password: calorie
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Password: joint
Quiz 2
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Password: tendon
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Password: stretch
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Password: heat
Quiz 2
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Password: tibia
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Password: spine
Day 6: Nutrition
Quiz 1
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Password: heart
Quiz 2
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Password: tricep
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Password: skull
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Password: radius
Quiz 2
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Password: rotation
For each certification listed below, you can review the exam discussions and then take a quiz
that is focused on that particular certification. For extra practice, you can take all the quizzes.
The password for all Day 8 quizzes is cardio.
ACE http://www.starting-a-personal-training-business.com/z78ace.html
ACSM http://www.starting-a-personal-training-business.com/z71acsm.html
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NCSF http://www.starting-a-personal-training-business.com/z75ncsf.html
NESTA http://www.starting-a-personal-training-business.com/z76nesta.html
NSCA - http://www.starting-a-personal-training-business.com/z77nsca.html
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Password: ventricle
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Enjoy the prep course. And good luck on your exam!
- Katie
Personal Trainer
Certification Exam Prep
Course
By the Personal Trainers at
Table of Contents
How to Use this Course ............................................................................................9
Accessing the Online Content ..................................................................................9
A Note about Different Certifications ......................................................................9
Day 1, Quiz 1: Anatomy, Physiology, Kinesiology .............................................. 10
Answers .............................................................................................................. 17
Day 1, Quiz 2: Anatomy, Physiology, Kinesiology .............................................. 19
Answers .............................................................................................................. 25
Day 1, Quiz 3: Anatomy, Physiology, Kinesiology .............................................. 27
Answers .............................................................................................................. 34
Day 2, Quiz 1: Client Assessment ......................................................................... 36
Answers .............................................................................................................. 41
Day 2, Quiz 2: Client Assessment ......................................................................... 43
Answers .............................................................................................................. 48
Day 2, Quiz 3: Anatomy Review .......................................................................... 50
Answers .............................................................................................................. 54
Day 3, Quiz 1: Program Design ............................................................................ 55
Answers .............................................................................................................. 60
Day 3, Quiz 2: Program Design ............................................................................ 62
Answers .............................................................................................................. 67
Day 3, Quiz 3: Anatomy Review .......................................................................... 69
Answers .............................................................................................................. 72
Day 4, Quiz 1: Exercise Techniques ..................................................................... 73
Answers .............................................................................................................. 80
Day 4, Quiz 2: Exercise Techniques ..................................................................... 82
Answers .............................................................................................................. 90
Day 4, Quiz 3: Anatomy Review .......................................................................... 92
Answers .............................................................................................................. 94
Day 5, Quiz 1: Safety, Legal and Business Issues ................................................ 95
Answers ............................................................................................................ 101
Day 5, Quiz 2: Safety, Legal and Business Issues .............................................. 103
Fitness is not an exact science, and in many cases the various certification
providers have different philosophies. We have attempted to identify these
differences on each question where the guidelines differ between certifications.
However, if you encounter an answer that is different than what your certification
provider is promoting, please let us know so we can identify the difference on the
quiz. There is a link under each quiz that allows you to report a problem and add
additional information to each question.
neuromuscular efficiency
proprioception
neural transmitters
nervous system
the brain
the muscles
the joints
the spinal cord
the brain and muscles
the brain and spinal cord
all of the above
synapse sequencing
intramuscular coordination
intermuscular coordination
synaptic response
lungs
aorta
left ventricle
left atrium
12. The cells of the nervous system that transmit messages are called:
astrocytes
glycogens
proteins
neurons
chemoreceptors
thermoreceptors
mechanoreceptors
photoreceptors
hypomobile
hypermobile
hypoflexible
superflexible
abdominal extension
abdominal contraction
Latissimus Dorsi flexion
Latissimus Dorsi extension
spinal flexion
spinal adduction
spinal abduction
spinal extension
19. True or False? Cardiac threshold is equal to the heart rate times the stroke
volume.
20. Stroke volume is the amount of blood ejected per beat by the ________.
left ventricle
femoral artery
aorta
left atrium
glucose
homeostasis
lactic acid
ADP
22. What term describes a metabolic pathway that does not use oxygen?
ATP
anaerobic
lactic acid
glycolysis
carbon dioxide
water
heat
all of the above
25. A sprinter gets the most energy from ______ during a race.
calories
glucose
ATP
glycolysis
26. The heart pumps an average of _____ liters of blood through the body.
2
6
12
18
ostecysts
osteoclasts
osteoblasts
osteocytes
28. The larger, inferiorly located chambers of the heart are known as the:
atria
ventricles
aorta
capillaries
capillaries
white cells
veins
lungs
Answers
1. Neuromuscular efficiency
2. The brain and spinal cord
3. Motor function
4. Intramuscular coordination
5. Plasma and water
6. Sympathetic nervous system The sympathetic nervous system is associated
with the bodys stress response, and the opening of the bronchial tubes is a
stress response.
7. Lymphatic system The lymphatic system controls the bodys immune
response, including the production of antibodies.
8. Left atrium
9. Autonomic nervous system Smooth muscles are found in the veins, arteries
and internal organs, like the bladder, and function at an involuntary level.
10. Body functions begin to deteriorate at this level. Normal blood pH range is
7.35 to 7.45. Levels higher than this are dangerous.
11. This is usually fatal. Normal blood pH range is 7.35 to 7.45. A level of 7.85 is
excessively high.
12. Neurons These cells transmit messages, while nervous system support cells
help the neurons to transmit messages.
13. Mechanoreceptors Thermoreceptors respond to heat; photoreceptors
respond to light; and chemoreceptors respond to chemicals.
14. Contract the small intestine Smooth muscle has no striations and is found in
veins, arteries and internal organs, like the small intestine.
15. Hypermobile While most people are hypormobile (meaning they have
reduced flexibility), gymnasts are usually hypermobile (with increased
flexibility).
16. True The cardiac muscle rests as the ventricles fill with blood during
diastole and then pumps during systole.
17. Abdominal contraction Proper contraction and tone of the abdominal
muscles assist in keeping the spine and pelvis properly aligned.
18. Spinal extension Since the spine cannot move away from (abduction) or
toward (adduction) the center of the body (because the spine IS the center of
the body), bending the spine backward is an example of an extension.
19. False Cardiac OUTPUT is equal to heart rate times stroke volume.
20. Left ventricle The left ventricle ejects blood from the heart. Normally, only
about two-thirds of the blood in the ventricle is put out with each beat. What
blood is actually pumped from the left ventricle is the stroke volume and it,
together with the heart rate, determines the cardiac output.
21. Lactic acid This is the byproduct of anaerobic glycolysis.
22. Anaerobic
23. VO2 Max is limited by the ability of the cardiovascular and pulmonary
systems to transport the oxygen The other statements are NOT true because
VO2 Max is the maximum capacity (not 70%) to transport and use oxygen
during exercise, thus VO2 Max cannot be measured during a brisk walk (not
high enough intensity). A score of 45 ml/kg/min is typical for an untrained
adult so levels below 30 ml/kg/min are not necessarily healthy.
24. All of the above Aerobic activity produces carbon dioxide, water and heat.
25. ATP This is the main energy source utilized during short bursts of intense
activity such as sprinting.
26. 6 The body contains 5 to 6 liters of blood on average.
27. Ostecysts
28. Ventricles The atria are superior to the ventricles and are smaller, while the
aorta and capillaries are blood vessels.
29. True The technical terms for breathing are inspiration (inhaling) and
expiration (exhaling).
30. Capillaries Veins are larger than capillaries and transport mostly
deoxygenated blood.
rotation
abduction
adduction
hyperextension
tennis elbow
jumper's knee
swayback
hunchback
fascia
inner ear
middle ear
axial skeleton
appendicular skeleton
femur
phalanges
patella
clavicle
malleus
tendon
muscle
ligament
none of the above
10 phalanges, 10 metacarpals
5 phalanges, 10 metacarpals
15 phalanges, 5 metacarpals
14 phalanges, 5 metacarpals
calories
proteins
glucose
lipids
red blood cells
21. The joints found between intervertebral discs and spinal bones are known as:
synovial joints
non-synovial joints
fibrous joints
cartilaginous joints
cartilage
22. Moderate intensity exercise _________ the size and strength of ligaments.
increases
decreases
does not affect
23. Moderate intensity exercise _________ the size and strength of tendons.
increases
decreases
does not affect
24. A person with a high VO2 level will be able to perform peak intensity activity
_________ compared to a person with lower VO2 levels.
for a longer amount of time
for a shorter amount of time
for the same amount of time
25. True or False? Lactic acid causes fatigue during anaerobic activity?
26. While exercising, diastolic pressure __________ and systolic pressure
_________.
calcitonin
parathyroid
estrogen
testosterone
muscle
joints
bones
ligaments
29. The spine, thorax and pelvis are all part of the:
core
nervous system
cardiorespiratory system
cardiovascular system
Answers
1. Skull
2. Scapula
3. Clavicle
4. Sternum
5. Humerus
6. Radius
7. Pelvis
8. Ulna
9. Femur
10. Patella
11. Fibula
12. Tibia
13. Phalanges
14. Rotation The rotator cuff serves to rotate the shoulder.
15. Swayback Hunchback is the more commonly known term for kyphosis.
16. Appendicular skeleton The appendicular skeleton consists of all of your
limbs and contains many more bones than the ear and axial skeleton.
17. Patella Sesamoid bones are typically found in locations where a tendon
passes over a joint, such as in the hand, knee and foot. Functionally, they act
to protect the tendon and to increase its mechanical effect.
18. Ligament Ligaments hold things together while tendons and muscles serve
to create movement.
19. 14 phalanges, 5 metacarpals. The thumb has one less bone than the other
fingers.
20. Lipids Lipids are fats and store energy and nutrients for the body.
21. Cartilaginous joints Intervertebral discs help to form the joints of the spine,
and layers of cartilage attach the intervertebral discs to the spinal bones.
22. Increase
23. Increase
24. Longer A higher level of VO2 allows for more glucose breakdown, which
allows for longer periods of high-intensity activity.
25 Copyright 2009 - 2010, Starting-a-Personal-Training-Business.com. All rights reserved.
25. True Build up of lactic acid in the muscles causes fatigue during anaerobic
exercise.
26. Diastolic remains unchanged while systolic increases Systolic pressure
increases because the heart must pump harder during exercise, but diastolic
pressure remains the same because the heart is resting.
27. Parathyroid Parathyroid is the primary hormone utilized in the regulation of
calcium. Calcitonin can also improve calcium uptake, but it is usually only
effective in children and osteoporosis patients.
28. Muscle
29. Core The core is the center of the body composed primarily of the spine,
thorax and pelvis.
30. Measures the tension that each muscle builds up Because a Golgi tendon
organ exists in serial connection with muscle fibers, it can measure the tension
that each muscle contraction builds up.
Question 1-9. Identify the muscle that each arrow is pointing to.
Question 10-21. Identify the muscle that each arrow is pointing to.
Choose from the following:
Adductors
Biceps
Deltoid
Erector Spinae
External Obliques
Forearm
Gastrocnemius
Gluteus Maximus
Gluteus Medius
Hamstrings
Internal Obliques
Latissimus Dorsi
Pectorals
Quadriceps
Rhomboids
Rotator Cuff
Soleus
Tibialis Anterior
Trapezius
Triceps
22. A sarcomere:
muscle
joints
bone
tendons
eccentric
isometric
concentric
procentric
25. A muscle that aids the action of a prime mover is called a(n):
agonist
antagonist
stabilizer
synergist
agonist
antagonist
stabilizer
synergist
agonist
antagonist
stabilizer
synergist
articulate
triarticulate
diarticulate
biarticulate
muscle spindle
hypertrophy
endurance
maximal strength
prime mover
motive muscles
stabilizer
all of the above
shoulder flexion
shoulder adduction
shoulder extension
shoulder adduction and extension
hip flexion
hip extension
hip adduction
hip abduction
34. From a normal standing position, pointing your toes to the side is an
example of:
knee flexion
hip flexion
hip external rotation
hip extension
deltoids
humerus
rhomboids
latissimus dorsi
supraspinatus
supracapularis
teres minor
all of the above are rotator cuff muscles
resistant to fatigue
aid good posture
slow twitch
fast twitch
38. True or False? Endurance training changes muscle composition from Type II
to Type I.
39. True or False? The synergist controls the joint during movement.
40. Which muscles does the Achilles tendon connect to the calcaneus?
(choose ALL correct answers):
hamstring
gastrocnemius
soleus
quadriceps
Answers
1. Rotator Cuff
2. Deltoid
3. Pectorals
4. Biceps
5. External Obliques
6. Quadriceps
7. Tibilais Anterior
8. Internal Obliques
9. Adductors
10. Deltoid
11. Rhomboids
12. Erector Spinae
13. Hamstrings
14. Trapezius
15. Triceps
16. Latissimus Dorsi
17. Forearm
18. Gluteus Medius
19. Gluteus Maximus
20. Gastrocnemius
21. Soleus
22. All of the above A sarcomere is the segment between two neighboring
z-lines that is responsible for muscle contraction and gives muscles their
striated appearance.
23. Bone
24. Eccentric Concentric shortens the muscle, and isometric has no change
in length.
25. Synergist
26. Antagonist The antagonist opposes the agonist, or prime mover, and
lengthens as the agonist contracts.
27. Antagonist When bending the elbow, the biceps contract (agonist) and the
triceps lengthen (antogonist).
28. Biarticulate Articulate moves one joint; triarticulate moves three joints.
29. Hypertrophy
30. All of the above The biceps perform different functions according to what
movement is being made. For example, during a barbell curl, the biceps are
the primary working muscles, also known as the motive muscles. However,
during deadlifts the biceps stay stiff and taut to steady the forearm and in
doing so, take on the role of stabilizer.
31. Shoulder adduction and extention Latissimus dorsi performs shoulder
adduction and extension but not flexion.
32. Hip abduction Note: If you are studying for Can-Fit-Pro, their Foundations
of Personal Training book lists hip extension as another function of the
Gluteus Medius. In addition, the ACE text states that it performs hip extension
(although not as the main function).
33. Shoulder horizontal abduction and extension
34. Hip external rotation From a normal standing position, the entire hip is
being rotated toward the outside (external) when you point your toes out.
35. Humerus
36. Supracapularis This is a made-up choice designed to sound like
subscapularis, which is a rotator cuff muscle.
37. Fast twitch These fibers are responsible for rapid movement. The other
answers are characteristic of Type I fibers.
38. True Endurance training can change muscles from fast twitch to slow
twitch. It should be noted, however, that this is a controversial topic and some
certifications like ACE disagree.
39. False The agonist controls the joint during movement.
40. Gastrocnemius and soleus are BOTH correct.
Assessment Tests
Assessment Forms
PAR-Q
Blood pressure
Assessing Flexibility
40 pounds
47 pounds
66 pounds
insufficient information to calculate
133 pounds
140 pounds
145 pounds
152 pounds
insufficient information to calculate
140 pounds
150 pounds
160 pounds
170 pounds
4. If a client can sit and just touch his/her toes when reaching forward, his/her
score on a sit and reach test would be:
zero
pass
fail
needs improvement
5. True or False? Sit and Reach test results should not be compared among
individuals.
6. If a client has listed back pain on the PAR-Q form, which assessment test
should NOT be given?
timed treadmill
vertical leap
BMI
BORG scale
7. What is the appropriate course of action if a client lists blood pressure medicine
on the PAR-Q form?
strength
muscle endurance
cardiovascular fitness
cardiac output
systolic
diastolic
aortic
none of the above
11. Pressure created by contractions of the heart muscle is referred to as what kind
of pressure?
systolic
diastolic
aortic
none of the above
12. Which of the following can be calculated by subtracting your age from 220?
(220 - age = ?):
13. A female client has a resting heart rate of 80 beats per minute. What is her
target heart rate if she is exercising at 70% of her reserve heart rate?
14. A client with Class IV congestive heart failure wants to train with you. What
is the appropriate course of action?
15. On what form would you most likely see this question: Are you over 65 and
not accustomed to vigorous exercise?
informed consent
medical release
PAR-Q
liability waiver
health history form
18. Which of the following factors can distort the results of a submaximal test?
(choose ALL correct answers):
19. During a three-minute step test it is important to ask the client questions to
assess their exertion level. What is the appropriate communication method in
this situation?
The trainer can speak, but the client should use only hand gestures.
Both the trainer and the client should communicate through hand
gestures only.
Normal verbal communication between trainer and client is acceptable.
The client can speak, but the trainer should use hand gestures.
20. Which form is considered legally binding?
informed consent
medical release
PAR-Q
liability waiver
health history form
21. Which are examples of assessment tests that would be run for a new client?
(choose ALL correct answers):
Answers
1. 47 pounds To calculate the weight of body fat in pounds, multiply the
clients weight (180) by their fat percentage (0.26), which in this case equals
46.8 (rounded up to 47).
2. 133 pounds Lean body weight can be calculated by subtracting the pounds of
fat (see question #1 = 47) from pounds of total body weight (180). 180-47= 133
3. 170 pounds To calculate, first determine the desired percentage of lean body
weight (1-0.22 = 0.78). Then divide the current lean body weight (see question
#2 = 133) by the desired percentage of lean body weight (133/0.78 = 170).
4. Zero Reaching beyond the toes gives a positive score; reaching short of the
toes gives a negative score
5. True Differences in body length can make comparisons meaningless.
6. Vertical leap This could place undue pressure on the back and exacerbate the
clients pain.
7. Obtain physician consent before beginning an exercise program Blood
pressure medications can cause distortions in heart rate and blood pressure
during exercise so physician consent is needed.
8. Cardiovascular fitness
9. False Joint flexibility and overall flexibility are independent of each other.
One joint may have a high ROM while another may be restricted.
10. Diastolic In terms of blood pressure, the diastolic pressure, or minimum
pressure, is exhibited when the heart is NOT pumping.
11. Systolic The systolic pressure is the pressure measured when the heart is
pumping.
12. Maximum heart rate
13. Insufficient information. You need the clients age to calculate maximum
heart rate (220 age) and target heart rate.
14. Refuse your services. Class IV patients have symptoms even while resting.
Any exertion can be fatal. You will be exposed to excessive liability even with
a medical release form.
15. PAR-Q
16. Lower in females
41 Copyright 2009 - 2010, Starting-a-Personal-Training-Business.com. All rights reserved.
17. None of the above Submaximal testing does not require special equipment
and is very useful in determining a clients level of cardiovascular fitness
without exhausting the client.
18. All choices Submaximal testing is used to measure cardiovascular fitness.
All of the choices can affect cardiovascular function. The clients activities
before the test will definitely affect the results, and age is known to affect
VO2 max calculations in older persons.
19. The trainer can speak, but the client should use only hand gestures The
client should not speak to avoid altering the results of the test, and the trainer
should indicate this to the client before administering the test.
20. Informed consent Liability waivers are sometimes determined to be invalid
by the courts. While informed consent forms can also be thrown out if the
signer is determined to be unable to comprehend what they are signing, it is
much less likely.
21. Skin fold measurements and blood pressure Blood tests are unnecessary as
are standing long jump tests. However, be sure to check with state regulations
regarding scope of practice for personal trainers before administering any
tests.
1. Cindy, a 50-year-old female client, has a resting heart rate of 80 beats per
minute. What is her target heart rate if she is exercising at 70% of her reserve
heart rate?
2. Cindy, a 50-year-old female client, has a resting heart rate of 80 beats per
minute. If Cindy wants to work out in the aerobic zone, what is the target range
for her heart rate?
134 to 143
143 to 152
150 to 160
152 to 161
underweight
overweight
obese
normal
calipers
hydrostatic weighing
BMI weighting
bioelectrical impedance
6. Which of the following is the most accurate method for measuring body fat?
calipers
hydrostatic weighing
BMI weighting
bioelectrical impedance
high HDL
low HDL
hypertension
family history
all of the above
10. Which of the following activities should NOT be engaged in with a new client
who has a moderate risk for coronary artery disease?
maximal testing
submaximal testing
moderate intensity training
all of the above
11. True or False? Measurements of girth are directly related to body fat
percentage.
12. The accuracy of skin fold measurements is dependent on which of the
following? (choose ALL correct answers):
client age
trainer skill
blood pressure
type of caliper
14. A golfer is more likely to suffer from which of the following conditions?
lateral epicondylitis
medial epicondylitis
otitis externa
tinea pedis
15. A new client is going to be a bridesmaid in six weeks and wants to lose 15
pounds. Which of the following would you prescribe for this client?
17. Skin fold measurements are taken on which side of the body?
right side
left side
both sides
either side (it doesn't matter)
18. The abdominal skin fold measurement is taken ___________ about _______
centimeters from the umbilicus.
horizontally, 2
horizontally, 3
horizontally, 4
vertically, 2
vertically, 3
20. Which of the following is NOT a contributing factor for lower back pain?
smoking
sedentary lifestyle
heavy lifting
drug use
obesity
all choices are contributing factors
Answers
1. 143 bpm Maximum heart rate is calculated by using the formula 220 age, so
for Cindy this would be 220 50 = 170. Reserve heart rate is calculated by
subtracting resting heart rate from maximum heart rate (170 80 = 90). 70%
of her reserve heart rate (90 x 0.7 = 63) plus her resting heart rate (80) = 143.
2. 143 to 152 The aerobic zone is 70 to 80% of reserve heart rate. Cindys
reserve heart rate is 90 (see question #1) so 80% of her reserve heart rate is
(90 x 0.8 = 72) plus her resting heart rate (80) = 152. See question #1 for 70%
to get correct answer of 143 to 152.
3. Normal Normal BMI is between 18.5 and 24.9.
4. True Even with a normal BMI the athlete can be considered obese if the
amount of body fat interferes with athletic performance.
5. BMI weighting BMI does not measure body fat percentage.
6. Hydrostatic weighting While more convenient methods like calipers and
bioelectrical impedance are reliable enough to be used, the most accurate
method is hydrostatic weighting.
7. Higher in females
8. True
9. All of the above Although high HDL is a negative risk factor (considered a
good thing) it is still used in the calculation of risk.
10. Maximal testing You should not perform high intensity training with
moderate-risk clients without physician consent.
11. False Girth can vary depending on other factors like the size of the skeletal
system and internal organs.
12. Trainer skill and type of caliper Client age and blood pressure have no
bearing on the accuracy of skin fold measurements.
13. They usually grow on the ankle and foot This statement is NOT true as
ganglion cysts are usually found on the hand and wrist, not the foot and ankle.
14. Medial epicondylitis Lateral epicondylitis is tennis elbow; otitis externa is
swimmer's ear; and tinea pedis is athlete's foot.
15. None of the above It is unsafe to lose 15 pounds in six weeks.
16. Height to weight
17. Right side of the body This will help you obtain the most accurate
measurements. Note, however, that some certifications recommend measuring
the right side first and then measuring the left side to ensure accuracy.
18. Vertically about 2 centimeters from the umbilicus
19. 1RM is the weight of the successful lift 1RM is a measure of muscle
strength.
20. All choices are contributing factors The back muscles are generally the
weakest muscles in the body and are affected more by lifestyle factors like
smoking and heavy lifting than by other muscles.
21. Higher It takes more calories to run a larger body than a smaller body.
Question 1-3. Identify the body planes that each arrow is pointing to.
4. The proper alignment of the kinetic chain affects which of the following?
kinesiology
neuromuscular efficiency
functional efficiency
posture
5. When one or more synergists take over function for a prime mover it is
known as:
synergistic dominance
substitution
Lenin's theory
reciprocal inhibition
Definition
6. Anterior
A. farther away
7. Distal
8. Inferior
9. Lateral
10. Medial
11. Posterior
12. Proximal
13. Superior
H. closer
sweating
constricted pupils
increased heart rate
all of these are normal effects
hormones
inhibitors
conjoiners
accelerators
Answers
1. A = Sagittal Plane
2. B = Frontal Plane
3. C = Transverse Plane
4. Posture The correct alignment of the kinetic chain results in better posture.
Any distortion can result in poor posture, which can cause a variety of
musculoskeletal problems such as back and knee pain.
5. Synergistic dominance
6. F Anterior is the front of the body.
7. A Distal means farther away.
8. E Inferior is away from the head.
9. B Lateral means away from the sagittal midline of the body.
10. C Medial means toward the sagittal midline of the body.
11. G Posterior is the back of the body.
12. H Proximal means closer.
13. D Superior means toward the head.
14. Constricted pupils Sweating and increased heart rate are normal effects of
the sympathetic nervous system. Pupils will normally become dilated, not
constricted.
15. Hormones
3. You observe your client standing with toes pointed outward. Which flexibility
technique would you prescribe?
functional
active
inactive
corrective
4. What is the most appropriate flexibility technique to use during the cool down
stage?
functional
active
inactive
corrective
warm up
sprinting
heavy weightlifting
cool down
15
20
30
45
7. If a clients goal is to lose 1 2 pounds per week, the aerobic program you
prescribe should burn how many calories per day?
100
300
500
750
functional flexibility
raising the center of gravity
plantarflexion
training in an unstable environment
12. The principle that states that the body will adapt to the demands placed upon it
accurately describes which of the following?
rotation
variety
specification
periodization
14. What is the appropriate course of action for the personal trainer if the client's
chiropractor recommends building strength in the Rhomboids?
compound superset
pre-exhaustion superset
post-exhaustion superset
isolations superset
compound superset
pre-exhaustion superset
post-exhaustion superset
isolations superset
compound superset
pre-exhaustion superset
post-exhaustion superset
isolations superset
detraining
pretraining
under training
over training
19. If your client reduces high intensity training to only once per week, his/her
VO2 max will:
increase
decrease
stay the same
20. During stretching routines, the client should feel:
no pain
mild discomfort
moderate to intense discomfort
a release of endorphins
21. If your client is suffering from shin splints, what should you add to his/her
program?
22. True or False? In general, single joint exercises should be completed before
multi-joint exercises.
23. What are the effects of stretching?
Answers
1. Reduce oxygen deficit during intense training It is important to note that
including stretching in a warm-up routine can increase range of motion.
2. 30 seconds This is recommended as the most beneficial amount of time.
3. Corrective The toes pointing outward would indicate corrective flexibility
techniques.
4. Corrective You do not want to use active or functional stretching during cool
down.
5. Sprinting and heavy weightlifting Both sprinting and heavy weightlifting are
anaerobic activities, while warm up and cool down should be aerobic.
6. 30 minutes
7. 500 calories At least 500 calories must be burned to help create the caloric
deficit needed to lose 1 2 pounds per week.
8. Prevents blood from pooling in muscles
9. Decreases This is especially true for people who do endurance training.
10. At the same rate
11. Training in an unstable environment This helps the body adapt.
12. Principle of overload specificity
13. Periodization
14. Recommend dips Chin-ups and dips are good exercises for the rhomboids,
and physician consent is not necessary.
15. Post-exhaustion superset A post-exhaustion superset starts with the
compound movement and follows that with the isolation exercise
16. Pre-exhaustion superset A pre-exhaustion superset is composed of two
different exercises for the same muscle group. The first exercise (leg
extensions) is an isolation move, and the second (squats) is a compound
movement. (Compound moves target several muscle groups at once while
isolation moves target specific muscles.)
17. Isolations superset An isolations superset is composed of two isolation
exercises performed one after another.
18. Over training
19. It stays the same VO2 max can be maintained by training as little as once per
week.
20. Mild discomfort However, it should be noted that the client should NOT feel
moderate to intense pain or discomfort while stretching.
21. Stretching the ankle dorsiflexors This will help to reduce the pain
experienced with shin splints.
22. False Multi-joint exercises should be done first.
23. All of the above Stretching can improve blood flow, prevent soreness and
reduce low back pain and stress.
1. Your client's goal is to build his/her strength. How often should he/she train per
week?
2. What is the appropriate course of action for a client suffering from lower back
pain?
strength training
stretching
anaerobic exercise
aerobic exercise
6. An exercise with high resistance and low reps is best suited for building:
muscle endurance
muscle strength
aerobic endurance
cardio flexibility
2 to 4
4 to 6
8 to 12
12 to 15
until exhaustion
9. If your client wants to build maximal strength, how much rest time do you
allow between sets?
10. What are the effects of cardiovascular training? (choose ALL correct
answers):
11. What suggestions would your make to a client who suffers from lower back
pain?
overall fitness
strength
muscular endurance
all of the above
3 to 5
6 to 9
10 to 15
as many as possible
50 to 60% THR
60 to 70% THR
70 to 80% THR
50% 1RM
15. Weight training with a high number of reps several times per week is
consistent with:
strength training
muscular endurance
flexibility
calcium regeneration
16. Training at 70 to 80% target heart rate is considered training in which zone?
aerobic zone
anaerobic zone
recovery zone
unhealthy zone
18. Which should be completed first in a program for a client who has a goal of
strength training?
cool down
auxillary lifts
core lifts
none of the above
19. Your client wants to strengthen his/her serratus muscle. What exercise do you
suggest?
calf raises
toe touches
push ups
sit ups
20. Your client is unlikely to experience hypertrophy in the first few weeks of
training due to:
hyperplasia
neuromuscular adaptation
detraining
overload principle
21. A new client with little exercise history will experience pain after a heavy
workout due to:
ATP
DOMS
hypertrophy
hyperplasia
blood pooling
22. To minimize the risk of injury to a new client with little exercise history, you
should design your program to do which of the following?
Answers
1. Two to three times per week Building strength requires adequate recovery
time (at least 48 hours is recommended). Thus, strength training should only
be done 2 to 3 times per week.
2. Design a program to improve posture Referring to a doctor is not necessary;
and only strengthening the back or stomach muscles may not have the desired
result. Note: This question is controversial because some certifications may
(cautiously) suggest that a physician's consent is required.
3. Large muscle groups This reduces the risk of injury and allows for the best
progression of muscle growth and strength.
4. Stretching None of the other options (strength training, aerobic or anaerobic
exercise) has much bearing on improving posture or range of motion.
5. Improved athletic performance Athletic performance can be enhanced by
interval training, as it forces the body to adapt to different movements while
still building strength and endurance.
6. Muscle strength Decreasing resistance and increasing reps is best for building
endurance.
7. True Walking can improve posture and strengthen muscles, helping to reduce
back pain.
8. Four to six reps This is the recommended amount of reps for building muscle
strength while 8 to 12+ reps are recommended for increasing endurance.
9. Three to five minutes For strength athletes, 3 to 5 minutes of rest time
between sets is ideal, allowing for full phosphagen recovery before beginning
the next set. It's only for individuals training with hyperthrophy and endurance
as a focus that 30 to 90 seconds rest time between reps is ideal.
10. Decreased resting heart rate, increased stroke volume and increased HDL
levels
11. Stretch the hamstrings Much lower back pain is caused by tight hamstrings,
causing the hips and pelvis to rotate back.
12. All of the above Overall fitness, strength and muscular endurance are all
improved by circuit training.
13. As many as possible within the allowed time The goal of circuit training is
to do as many reps as possible within the allowed time so that your body does
not have enough time to recover between exercises, thus creating a higher
load on your body.
14. 50% 1RM It is not practical to measure THR during circuit training. The
weight will control how hard the client has to work.
15. Muscular endurance Strength training requires fewer reps, and flexibility
does not require the bearing of weight.
16. Aerobic zone
17. More resistance in parts of the range of motion This does not provide a
balanced range of motion exercise.
18. Core lifts Strengthening the core first helps to prevent injury and allows you
do the most difficult exercises while you are not yet fatigued.
19. Push ups
20. Neuromuscular adaptation Initial strength gains come from building
relationships between the motor neurons and muscles rather than muscle
growth.
21. DOMS (delayed onset muscle soreness)
22. Stretch the quads and strengthen the hamstrings The quads are usually
stronger than the hamstrings. This imbalance can increase the chance for
injury.
agonist
antagonist
stabilizer
synergist
hip extension
knee flexion
knee extension
ankle flexion
5. Triceps perform:
elbow flexion
elbow extension
wrist flexion
shoulder adduction
scapular elevation
spinal flexion
spinal rotation
spinal extension
scapular extension
scapular adduction
scapular abduction
scapular upward rotation
8. Synovial fluid:
reciprocal inhibition
relative workload
muscle imbalance
autogenic inhibition
Answers
1. Hip extension and knee flexion
2. Agonist
3. Knee extension
4. Shoulder horizontal adduction
5. Elbow extension
6. Spinal rotation
7. Scapular adduction They also perform scapular downward rotation.
8. Lubricates the joint
9. Increases with resistance training
10. Autogenic inhibition
rotator cuff
pectoralis major
posterior deltoid
latissimus dorsi
none of the above
2. With regard to the shoulder joint, which muscle is the antagonist during this
exercise?
rotator cuff
pectoralis major
posterior deltoid
latissimus dorsi
none of the above
3. With regard to the shoulder joint, which muscle is the synergist during this
exercise?
rotator cuff
pectoralis major
posterior deltoid
latissimus dorsi
none of the above
4. With regard to the shoulder joint, which muscle is the stabilizer during this
exercise?
rotator cuff
pectoralis major
posterior deltoid
latissimus dorsi
none of the above
transverse plane
converse plane
sagittal plane
frontal plane
Terms
Abduction
Adduction
Circumduction
Extension
Eversion
Flexion
Hyperextension
Inversion
Pronation
Protrusion
Supination
Retrusion
agonist
antagonist
stabilizer
synergist
21. To build muscle strength, how long must muscles be under tension during an
exercise set?
22. During a squat exercise the prime mover is (choose ALL correct answers):
rhomboids
quadriceps
gluteus maximus
soleus
23. What is the normal range of motion during shoulder horizontal abduction?
20 degrees
45 degrees
90 degrees
150 degrees
20 degrees
45 degrees
90 degrees
135 degrees
180 degrees
10 degrees
70 degrees
120 degrees
180 degrees
10 degrees
45 degrees
120 degrees
180 degrees
10 degrees
45 degrees
120 degrees
180 degrees
contracts
stabilizes
relaxes
applies isometric pressure
accelerates
decelerates
accelerates and decelerates
neither accelerates nor decelerates
accelerate
decelerate
accelerate and decelerate
neither accelerate nor decelerate
psoas
gluteus maximus
hamstring
transversus abdominis
none of the above
34. With regard to the hip, which muscle is the antagonist during this exercise?
psoas
gluteus maximus
hamstring
transversus abdominis
none of the above
35. With regard to the hip, which muscle is the synergist during this exercise?
psoas
gluteus maximus
hamstring
transversus abdominis
none of the above
36. With regard to the hip, which muscle is the stabilizer during this exercise?
psoas
gluteus maximus
hamstring
transversus abdominis
none of the above
transverse plane
converse plane
sagittal plane
frontal plane
Answers
1. Latissimus dorsi
2. Pectoralis major
3. Posterior deltoid
4. Rotator cuff
5. Sagittal plane The sagittal plane divides your body into two sides, left and
right. When you move along this plane, you are moving forward and backward.
A forward lunge is an example of moving along the sagittal plane.
6. False The prime mover (or agonist) provides the main source of movement.
7. Circumduction
8. Adduction
9. Eversion
10. Hyperextension
11. Inversion
12. Retrusion
13. Supination
14. Extension
15. Protrusion
16. Abduction
17. Flexion
18. Pronation
19. Synergist
20. A muscle that crosses two joints
21. Less than 45 seconds is required to build muscle strength.
22. Quadriceps and gluteus maximus
23. 45 degrees
24. 135 degrees
25. 70 degrees
26. 10 degrees
27. 45 degrees
28. Relaxes
concentric phase
isometric phase
eccentric phase
isotonic phase
2. When pointing your toes like a ballet dancer, which muscles provide stability?
gastrocnemius, soleus
anterior tibialis
peroneus longus
hamstring
3. When pointing your toes like a ballet dancer, which muscles accelerate
plantarflexion?
gastrocnemius, soleus
anterior tibialis
peroneus longus
hamstring
4. When pointing your toes like a ballet dancer, which muscles decelerate
plantarflexion?
gastrocnemius, soleus
anterior tibialis
peroneus longus
hamstring
distance
rate
time
repetitions
6. The temporary holding of breath while performing lifts higher than 80% of max
effort is called:
Valsalva maneuver
isometric
superman syndrome
pulmonary arrest
7. The maximum amount of weight one can lift in a single repetition for a given
exercise is referred to as:
VO2 max
maximal strength
1RM
Bryzcki's point
none of the above
max reps
max load
max heart rate
target heart rate
abduction
extension
flexion
adduction
10. The following description best describes which exercise? Grasp dumbbell
with arm straight to side. Bend waist to opposite side of dumbbell. Lower and
repeat. Continue with opposite side
hack squat
side bends
crunch
side row
obliques
spinae erector
trapezius
gluteus maximus
12. The following description best describes which exercise? Grasp two
dumbbells. Lie supine on bench. Support dumbbells above the chest with the
arms fixed in a slightly bent position. Lower dumbbells to sides until chest
muscles are stretched with elbows fixed. Bring dumbbells together in a
hugging motion until dumbbells are nearly together. Repeat.
bench press
dips
fly
chest press
biceps
triceps
pectoralis major
scapula
14. The following description best describes which exercise? Raise heels by
extending ankles as high as possible. Lower heels by bending ankles until
calves are stretched. Repeat.
calf raise
leg press
leg curl
standing jump
soleus
gastrocnemius
gluteus maximus
hamstring
16. Inclining the bench when doing chest presses _______ the chest workout and
________ the shoulder workout.
increases, increases
decreases, increases
decreases, decreases
doesnt change, increases
doesnt change, doesnt change
17. What acts as the fulcrum of the lever system created by the elbow?
bicep
tricep
radius
humerus
joint
18. When performing weight training, you should lower the weight ________
when compared to lifting the weight.
at a faster rate
at a slower rate
at the same speed using even controlled motions
19. During the most intense part of a stretching exercise, you should:
exhale
inhale
breathe normally
yell or make a loud grunting noise
active, dynamic
active, isometric
passive, isometric
passive, dynamic
concentric phase
isometric phase
eccentric phase
isotonic phase
22. The phase where muscles are moving in the same direction as the resistance is
the:
concentric phase
isometric phase
eccentric phase
isotonic phase
28. While lifting, you should inhale during the ________ phase and exhale during
the _________ phase.
concentric, eccentric
isometric, concentric
eccentric, concentric
concentric, isometric
29. The leg curl machine is useful for strengthening which muscle?
soleus
hamstrings
gastrocnemius
psoas
30. Which methods are used for measuring exercise intensity? (choose ALL
correct answers):
perceived exertion
Karvonen
Borg's RPE
heart rate
maximum heart rate
vertical jump test
cardiovascular endurance
31. Three exercises performed back to back with minimal rest between is called:
superset
triset
functional overload
negligence
none of the above
32. When exercising below the _________, any lactate produced by the muscles
is removed by the body without building up.
lactic point
glucose consumption level
anaerobic threshold
maximal heart rate
none of the above
Answers
1. Concentric phase
2. Peroneus longus
3. Gastrocnemius and soleus
4. Anterior tibialis
5. Time
6. Valsalva maneuver It is important to note that it is not recommended for
cardiac patients to use the Valsalva maneuver.
7. 1RM
8. Maximum load
9. Flexion and adduction
10. Side bends
11. Obliques
12. Fly
13. Pectoralis major
14. Calf raise
15. Gastrocnemius
16. Doesnt change, increases Inclining the bench places a heavier load on the
shoulders but doesnt affect the chest workout.
17. Joint The elbow joint itself acts as the fulcrum for the third-class lever of the
arm.
18. At a slower rate The muscle does most of the work during the lowering of
weight, the eccentric phase, so a slower rate helps to promote muscle growth
and to avoid injury.
19. Exhale While you should breathe normally during most of the stretching
routine, it is important to exhale during the most intense part of the exercise.
20. Passive, isometric. A good resource on stretching types is
http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_4.html
21. Concentric phase
22. Eccentric phase
23. Functional flexibility refers to the ability of the pieces of the skeleton to
freely, easily and fluidly float through the ranges of motion is the TRUE
statement.
24. Active flexibility uses only the tension of the agonists and synergists while the
antagonists are being stretched is the TRUE statement.
25. Corrective flexibility is designed to improve muscle imbalances is the TRUE
statement.
26. The only statement that is NOT true is sweating cools the body. Sweating is
the secretion of a saline solution that will absorb heat from the body. It is the
evaporation of the sweat that actually cools the body.
27. Arms are over the head Crunches target the abdominal muscles so when
the arms are over the head, more load is placed on the target muscles.
28. Eccentric, concentric
29. Hamstrings
30. Borg's RPE and heart rate Borgs Rate of Perceived Exertion and heart rate
are both good indicators of exercise intensity while the other methods listed
are not designed to measure intensity.
31. Triset A triset is three exercises in a row with no rest between them; a
superset is two exercises in a row with no rest.
32. Anaerobic threshold
depression
joint
spindle
anchor
2. The hard connective tissue that creates a skeletal framework for the body is:
axial skeleton
ligaments
tendons
appendicular skeleton
bones
none of the above
depression
process
synovial joint
spur
4. Which of the following refers to joints that are held together by connective
tissue?
synovial joints
nonsynovial joints
interjoints
arthrojoints
agonist
antagonist
synergist
stabilizer
6. Muscles that provide support to the body during exercise are called the:
agonist
antagonist
synergist
stabilizer
abdomen
back
shoulder
none of the above
atrophy
composition
growth
shortening
Answers
1. Depression
2. Bones Although the appendicular and axial skeletons are part of the skeletal
framework, this question is referring to the tissue.
3. Process
4. Synovial joints
5. Agonist
6. Stabilizer
7. Back
8. Growth
chronic injury
improper warm up
acute injury
tissue shock
3. Your client experiences painful, brief muscle cramps that occur during exercise
or work in a hot environment. He/she is most likely suffering from which of the
following?
dehydration
muscle fatigue
heat cramps
heat stroke
heat exhaustion
dehydration
muscle fatigue
heat cramps
heat exhaustion
5. Your client is confused, complaining of dry mouth and dizziness. He/she most
likely is experiencing:
dehydration
muscle fatigue
heat cramps
heat stroke
6. What is the best form to use to ensure that your client has an appreciation and
understanding of the implications of training?
PAR-Q
waiver
medical release
informed consent
business
liability
professional indemnity
all of the above
8. True or False? A personal trainer can be negligent for not keeping waivers and
informed consent forms on file.
9. A description of any risks associated with personal training should be included
on which form?
PAR-Q
waiver
medical release
informed consent
partnership
corporation
limited liability company
sole proprietorship
none of the above
13. Which of the following statements applies to a client with an exertion level of
10 on the original Borg scale?
14. What method should you use when spotting a barbell bench press?
supinated grip
pronated grip
alternating grip
have hands near the bar but not touching it
17. Where should you position yourself while your client is doing a dumbbell
bicep curl?
18. If your client loses consciousness while training in high temperatures, he/she
most likely experienced:
heat exhaustion
heat stroke
heat syncope
mild dehydration
strain
kink
knot
sprain
strain
kink
knot
sprain
21. Stretching the gastrocnemius can help prevent which of the following
conditions?
shin splints
tennis elbow
plantar fascitas
stress fractures
shin splints
tennis elbow
plantar fascitas
stress fractures
23. True or False? You should always spot your client, even when using machine
weights.
24. True or False? You should always have your hand on the bar when spotting.
25. According to the principle of overload, a normal amount of exercise will
_______ fitness level.
increase
decrease
maintain
trigger
26. What is the best method for reducing swelling after an injury?
ice
heat
anticoagulants
antihistamines
Answers
1. Acute injury Chronic injuries are recurring injuries over a period of time so
pulling a muscle is considered an acute injury.
2. Muscle fatigue Prolonged submaximal exercise can lead to a depletion of
glycogen and lactic acid build-up, causing muscle fatigue.
3. Heat cramps While muscle cramps can be a symptom of heat exhaustion, if
no other symptoms are present, they are heat cramps.
4. Heat exhaustion Symptoms of heat exhaustion may include nausea, vomiting,
fatigue, weakness, headache, muscle cramps and aches, and dizziness.
5. Dehydration Lack of fluids can cause confusion while dry mouth and
dizziness are other symptoms of dehydration.
6. Informed consent The informed consent form should specifically lay out the
implications of training in plain English and should advise the client to ask the
trainer if they do not understand something.
7. Liability Liability insurance offers financial protection against legal action
that could be taken against you.
8. False It is not considered negligent to not keep these forms on file because it
does not hurt the client in any way, but it is a good business practice to keep
adequate records including copies of all waivers and informed consents signed
by clients.
9. Informed consent The informed consent form is designed to provide the client
with specific information regarding the implications of training including any
associated risks.
10. Sole proprietorship Since you alone own the business, it is the simplest form
of business ownership but not necessarily always the best.
11. Unlimited liability Because you alone own the business, you are solely and
completely responsible for any legal action taken against the business.
12. True The negative effects of the impact with a hard surface on the knee joint
are what causes jumpers knee.
13. Barely moving The question refers to the ORIGINAL Borg scale, but the
Borg scale has been revised to be a 0 to 10 scale. Be careful to understand
which scale your certification program uses.
14. Alternating grip This method is safest and will allow you to best assist the
client if necessary.
101 Copyright 2009 - 2010, Starting-a-Personal-Training-Business.com. All rights reserved.
6. Your client has a fast, weak pulse and a bloated stomach. He/she most likely is
suffering from which condition?
severe dehydration
muscle fatigue
heat cramps
heat stroke
moderate dehydration
7. Your client has a flushed face and experiences dizziness that gets worse when
standing. He/she most likely is experiencing which of the following?
severe dehydration
muscle fatigue
heat cramps
heat stroke
moderate dehydration
10. If your client is experiencing ventricular ejection, what is the BEST course of
action?
call an ambulance
stop the session and send the client home to rest
take a short minute break and then continue training
push through it
back
thigh
buttocks
all of the above
12. What is the appropriate course of action if your client is experiencing tight
muscles and heavy breathing during aerobic exercise?
push through it
reduce intensity
monitor blood pressure
monitor heart rate
13. What do you do if your client is showing signs of pallor during a fitness
assessment?
push through it
reduce intensity
discontinue the session
monitor heart rate
14. Your client is recovering from abdominal surgery. What exercises would you
recommend?
crunches
sit ups
bench press
all of the above
none of the above
15. What is the best amount of weight loss per week for a safe weight-loss
program?
1 to 2 pounds
2 to 4 pounds
4 to 6 pounds
6 to 10 pounds
16. Which of the following statements about the Valsalva maneuver is TRUE?
lat pulldowns
arm curls
dips
sit ups
18. Bench press and squats are examples of what kind of lifts?
auxiliary lifts
maximal lifts
core lifts
none of the above
19. Your client experiences pain while exercising that radiates into the jaw, neck
and esophagus. He/she is most likely experiencing:
angina
increased cardiac output
cardiac arrest
dehydration
20. The female athlete triad consists of which of the following? (choose ALL
correct answers):
22. Your clients heart rate is remaining steady despite a substantial increase in
exercise intensity. What should you do?
23. Your client wants to lose 25 pounds. What is the safest timeline for achieving
this goal?
15 weeks
25 weeks
30 weeks
50 weeks
24. Chronic fatigue, eating disorders, muscle soreness and joint aches are all signs
of:
muscle adaptation
overtraining
anorexia nervosa
reduced cardiac output
growth hormone
hypertension medicine
dynamic stretch
enzyme catalyst
Answers
1. Take a short break and then continue training This is not a dangerous
situation.
2. Stop the session and send the client home to rest This is not a dangerous
situation, but the client should not continue training at this point.
3. Call an ambulance This is a potentially dangerous situation.
4. Stop the session and send the client home to rest This is not a dangerous
situation, but the client should not continue training at this point.
5. Stop the session and send the client home to rest This is not a dangerous
situation, but the client should not continue training at this point.
6. Severe dehydration This is a potentially dangerous situation, and professional
medical assistance should be sought.
7. Moderate dehydration It is important to know the difference between
moderate and severe dehydration. Medical assistance is not necessary for
moderate dehydration.
8. Symptoms of peripheral artery disease
9. Anorexia nervosa Individuals with this disorder have distorted views of their
bodies and may believe that excessive exercise is necessary.
10. Push through it Ventricular ejection is a normal part of the cardiac process.
It refers to when blood is ejected from the ventricle.
11. All of the above
12. Reduce intensity This is the best course of action to take to avoid injury or
over-training and to allow the client to get the most benefit from his/her
aerobic exercise.
13. Discontinue the session This could be a symptom of something more
serious, and it is recommended that you refer the client to a medical
professional.
14. None of the above You should consult the client's physician for
recommendations and consent before beginning an exercise program with this
client.
15. 1 to 2 pounds Many organizations recommend, however, that weight loss
occur at a maximum of 1 pound per week for reasons of health and safety.
16. All of the above The Valsalva maneuver can be performed by forcibly
exhaling against closed lips and holding your breath while exerting force into
the abdominal region, as during defecation. It also can cause a temporary
alteration in heart rate and blood pressure.
17. Lat pulldowns
18. Core lifts The primary force is exerted through the core.
19. Angina This condition results from a lack of blood flow and causes a feeling
of suffocating pain.
20. Osteoporosis and lack of menstruation The third element is disorderly eating
patterns (not occasional decrease in appetite). Most female athletes experience
a decrease in estrogen levels due to exercise.
21. Can expose you to liability You should never diagnose a medical condition
because the client views you as an authority figure and may not seek
additional medical advice.
22. Refer client to a physician This is a sign of a potentially serious cardiac
problem.
23. 25 weeks (one pound per week) However, some professionals claim it is
safe to lose up to 2 pounds per week (which would mean 15 weeks is
acceptable). Still, the SAFEST timeline is 25 weeks.
24. Overtraining
25. Laterally recumbent The recovery position is a first aid technique
recommended for assisting people who are unconscious, or nearly so, but are
still breathing.
26. Hypertension medicine
27. True Walking is a great activity for older individuals who are at a greater
risk of losing bone density.
causes injury
causes fatigue
causes muscle growth
is reduced by carbohydrate loading
2. True or False? Different muscle fibers are used for different tasks.
3. Which of the following statement(s) about the diaphragm is/are true?
exoneurons
endonuerons
interneurons
intraneurons
nervous system
muscular system
skeletal system
all of the above
sensory neuron
mechanoreceptor
interneuron
electroreceptor
eccentric
isometric
concentric
procentric
muscle receptor
muscle spindle
gamma motorneurons
intrafusal fibers
Answers
1. Causes muscle growth Muscles need glycogen to grow and to function
properly. When muscle glycogen is depleted, it can cause fatigue and injury.
Carbohydrate loading can decrease muscle glycogen depletion.
2. True Muscles can perform a variety of tasks using its different fibers.
3. The diaphragm is flat when contracted is the TRUE statement. The diaphragm
is the muscle used for breathing, and it is an involuntary muscle.
4. Interneurons
5. All of the above The nervous, muscular and skeletal systems all form the
kinetic chain.
6. Mechanoreceptor
7. Isometric
8. Muscle spindle
fats
carbohydrates
proteins
lipids
2. A food with a high glycemic index would cause which of the following
conditions?
4. Taking too much of which of the following can interfere with the absorption of
other minerals?
vitamin A
vitamin B12
vitamin D
iron
folic acid
Questions 6-10: Refer to the +utrition Label when answering these questions.
6. How many calories per serving are generated
from fat?
45
54
65
108
9%
17%
38%
43%
40
90
124
279
5%
8%
12%
18%
+ote: A higher resolution, color image is available at
http://www.starting-a-personal-training-business.com/z6n1k3s7.html
10. The % of daily value column (the right column) is ______ for athletes.
overstated
understated
correct for all populations
End Label Questions
11. Which of the following can be caused by anabolic steroids?
increased LDL
decreased HDL
jaundice
all of the above
none of the above
12. Vitamin B12 and folic acid play a critical role in which bodily function?
hormonal secretion
immune response
white cell production
red cell production
13. About half of all cases of anemia can be attributed to which of the following?
iron deficiency
excess vitamin A
B12 deficiency
obesity
14. True or False? High glycemic index foods are ideal before a workout.
15. True or False? Vitamins provide the body with energy and essential nutrients.
16. True or False? Vitamin C is fat soluble.
17. A 500 calorie per day deficit will cause a weight loss of ____ pounds per
week.
1 to 2
2 to 3
3 to 4
4 to 5
18. The body requires at least ______ calories per day to get the necessary
vitamins and minerals.
1000
1200
1400
1600
expenditure
weight
heat
resistance
120 mg/dl
160 mg/dl
180 mg/dl
200 mg/dl
coconut
corn
organic butter
palm
23. A diet full of saturated fats is consistent with which of the following?
24. You have a meal consisting of 6 grams of fat, 12 grams of carbohydrates and
8 grams of protein. How many calories did you consume?
120
134
144
154
none of the above
Answers
1. Carbohydrates The body processes carbohydrates into sugar more quickly so
they are most affected by the glycemic index.
2. High blood sugar The glycemic index indicates how much sugar the body can
use from a certain food. Thus, a food with a high glycemic index would most
likely cause an increase in blood sugar.
3. False Excess amounts of vitamin A can lead to birth defects.
4. Iron Too much iron can hinder the ability of other vitamins and minerals to
bind to blood cells and be adequately absorbed by the body.
5. Limit sodium and potassium intake to reduce the risk of developing
hypertension While it is recommended to limit sodium intake, potassium-rich
foods reduce the risk of hypertension and should be eaten regularly.
6. 108 There are 9 calories per 1 gram of fat. 12 x 9 = 108.
7. 43% There are 250 calories per serving, 108 of which are from fat (see
question #6). 108 / 250 = 0.43 (43%).
8. 124 There are 4 calories per 1 gram of carbohydrates. 31 x 4 = 124.
9. 8% There are 4 calories per 1 gram of protein (5 x 4 = 20). That means there
are 250 calories in one serving, 20 of which are from protein. 20 / 250 = 0.08
(8%).
10. Overstated Athletes usually require more calories than the 2000 to 2500
used to calculate daily values.
11. All of the above Anabolic steroid use can cause jaundice, increased LDL
(bad cholesterol) and decreased HDL (good cholesterol).
12. Red cell production
13. Iron deficiency While vitamin B12 deficiency accounts for some cases of
anemia, iron deficiency is the most common cause.
14. False Lower and midlevel index foods are preferred to allow for sufficient
energy availability and to avoid the crash often associated with high index
foods.
15. False Vitamins are essential nutrients, but they do not provide energy.
16. False Vitamin C is a water-soluble vitamin, meaning it is not stored in the
body and must be replaced daily.
17. 1 to 2 pounds This is the most weight you can safely lose per week.
18. 1200 Any fewer calories and vitamin supplements are required to sustain the
body, which is not healthy and can be potentially be dangerous.
19. Heat A calorie is the quantity of heat required to raise the temperature of 1
gram of water by 1C. A nutritionist's calorie is a unit of energy-producing
potential equal to this amount of heat that is contained in food and released
upon oxidation by the body.
20. 200 mg/dl Higher cholesterol levels are unhealthy and could lead to
cardiovascular problems.
21. True
22. Corn oil Vegetable oils like corn, olive, sunflower and peanut oil are higher
in unsaturated fats than other oils like palm and coconut. Vegetable oils also
promote good cholesterol (HDL) and help to lower bad cholesterol (LDL).
23. Elevated LDL levels Saturated fats increase LDL levels. While this also
results in lowered HDL levels, the overall cholesterol level is significantly
higher and so LDL levels are more important.
24. 134 There are 4 calories per 1 gram of protein or carbohydrates and 9
calories per 1 gram of fat. 6 (fat) x 9 = 54. 12 (carbohydrates) x 4 = 48. 8
(protein) x 4 = 32. 54 + 48 + 32 = 134.
25. Diet A
2. Moving household items and carrying boxes have a MET value of 7, while
moving furniture has a MET value of 6. If a 100 kg man carries furniture for
one hour, how many calories will he burn?
550
600
630
750
none of the above
3. How many calories will the same man burn if he only works 30 minutes?
220
268
290
315
none of the above
glycemia
ATP
lactic acid
glycogen
burning fat
burning carbs
athletes
bulking up
anorexia
bulimia
binge eating disorder
anorexia nervosa
anorexia
bulimia
binge eating disorder
anorexia nervosa
1000
1200
1400
1600
9. True or False? Egg yolks have more protein calories than fat calories.
10. True or False? Egg whites have more protein calories than fat calories.
11. True or False? Egg yolks have more protein calories than egg whites.
12. Which can be metabolized without the presence of oxygen?
protein
fat
carbohydrates
lipids
13. In which system does the body primarily use omega-3 fatty acids?
respiratory system
central nervous system
cardiovascular system
lymphatic system
14. What is the appropriate course of action if your client shows signs of an eating
disorder?
15. Which of the following is responsible for burning the majority of calories
burned in a day?
16. Your client is 90 kg (about 200 pounds) and is 188 cm tall (about 62).
His/her RMR would be:
1450
2000
2160
2380
not sufficient information to calculate
17. What is the total calorie expenditure during a typical day for a 23-year-old
female client who weighs 60 kg, is 170 cm tall and leads a highly active
lifestyle?
2160
2526
2937
3245
not sufficient information to calculate
18. What are amino acids linked together by peptide bonds more commonly
referred to as?
proteins
carbohydrates
glucose
none of the above
19. Which of the following statements about essential and non-essential amino
acids is TRUE?
Essential amino acids are synthesized by the body.
Non-essential amino acids must be supplied through diet.
There are nine essential amino acids.
20. A(n) ______ protein supplies the body with all essential amino acids.
essential
complete
incomplete
complex
21. The highest amount of a nutrient that a healthy person can consume without
endangering his/her health is known as:
22. What percentage of fat is suitable in a diet plan for somebody pursuing fat
loss?
0 to 5%
5 to 15%
15 to 30%
30 to 45%
incomplete proteins
glucose
essential amino acids
ATP
overload of carbohydrates
high protein diet
excessive aerobic exercise
low blood sugar
none of the above
Answers
1. Carrying boxes This activity has a higher MET score, which means it burns
more calories than carrying furniture.
2. 630 This is calculated using the equation [(MET x 3.5 x body weight in kg) /
200] x duration in minutes. [(6 x 3.5 x 100) / 200] x 60 = 630 calories burned.
3. 315 This is calculated using the same equation as question #2. [(6 x 3.5 x
100) / 200] x 30 = 315 calories burned.
4. Glycogen
5. Burning carbs Burning fat, building muscle (bulking up) and the kind of
exercise that athletes normally need all require higher levels of intensity.
6. Anorexia nervosa It is important to remember that anorexia only refers to
reduced appetite, while anorexia nervosa refers to the specific eating
disorder.
7. Binge eating disorder While it shares the binge-eating symptom of binge
eating disorder, bulimia is characterized by the compensatory measure of
purging to prevent weight gain.
8. 1200 calories This is the minimum number of calories you can consume in
one day and still receive the necessary vitamins, minerals and nutrients.
9. False Egg yolks are considered the cholesterol of the egg and have more fat
calories than protein calories.
10. True Egg whites are high in protein calories.
11. False They both have the same amount of protein calories, but egg yolks
have more fat calories than egg whites.
12. Carbohydrates The body processes carbohydrates most efficiently, and it is
more difficult to break down proteins or fats/lipids.
13. Central nervous system Omega-3 fatty acids are especially good for brain
function and assist in forming and lubricating the myelin sheaths necessary for
good neural function.
14. Refer them to a health care professional Eating disorders require treatment
by an experienced professional. Usually these individuals must be supervised
by a physician while exercising for safety reasons and because excessive
exercise can be a symptom of certain eating disorders.
15. RMR Your resting metabolic rate is the minimum number of calories your
body needs to support your biological functions while you are resting and is
responsible for the majority of calories burned in a day.
16. Not sufficient information to calculate The standard RMR calculation
requires you to know the persons age since RMR is significantly affected by
age, height and weight.
17. 2526 First calculate the RMR for a female (9.99 x weight in kg) + (6.25 x
height in cm) - (4.92 x age) - 161. (9.99 x 60 = 599.4) + (6.25 x 170 = 1062.5)
- (4.92 x 23 = 113.16) - 161 = 1387.74 (round to 1388) calories burned during
rest. Then multiply the RMR by a standard Activity Coefficient (for a highly
active female this is 1.82). 1388 x 1.82 = 2526.16 (round to 2526).
18. Protein
19. There are 9 essential amino acids is the only TRUE statement Essential
amino acids must be supplied through diet as they cannot be synthesized by
the body while the non-essential amino acids can by synthesized by the body
using the essential amino acids.
20. Complete
21. Tolerable upper intake level This is also referred to as UL.
22.15 to 30% Normal daily fat intake should be around 30% so someone
pursuing fat loss should not exceed 30%. However, some fat is necessary for
proper body functioning.
23. Glucose
24. High protein diet Ketosis, the body's starvation response, can also be
induced by a low carbohydrate diet.
latissimus dorsi
soleus
hamstrings
sartorius
psoas major
quadriceps
iliacus
rotator cuff
soleus
3. The study of the action of external and internal forces on the living body,
especially on the skeletal system, is called:
kinesiology
biomechanics
performance management
physiology
a treadmill
glucose
oxygen
lipids
soleus
tibialis
gastrocnemius
sartorius
sarcomeres
myosin
myofibrils
all of the above
bone growth
bone strength
muscle contraction
hyperdisplasia
Answers
1. Sartorius
2. Psoas major and iliacus
3. Biomechanics
4. Oxygen
5. Tibialis
6. All of the above Increased amounts of sarcomeres, myosin and myofibrils all
contribute to hypertrophy.
7. Hyperplasia creates new muscle fibers is the TRUE statement Don't get
hyperplasia confused with hypertrophy. Most muscle growth is due to
hypertrophy.
8. Muscle contraction Muscles cannot contract without the presence of calcium
ions. They assist with the binding of actin and myosin.
bones
joints
ligaments
tendons
none of the above
2. The immune system attacks bodily tissues in which of the following disorders?
osteoporosis
cancer
rheumatoid arthritis
diabetes
osteoarthritis
2%
7%
15%
22%
arthritis
cancer
rheumatoid arthritis
diabetes
hypertension
5. Your client has osteoporosis and wants to build bone density in his/her spine.
What exercise would you recommend?
calf raise
squat
back extension
hip adduction
6. Elderly people with forward rounded shoulders and body curvature are likely
suffering from which of the following?
scoliosis
bulimia
lordosis
kyphosis
infants
overweight adults
pregnant women
elderly women
pre-diabetes
Type I diabetes
Type II diabetes
gestational diabetes
osteopenia
osteoarthritis
elevated bone mass
scoliosis
diabetes
glucoxia
hypertension
bulimia nervosa
40
50
60
70
pre-diabetes
Type I diabetes
Type II diabetes
gestational diabetes
supine
prone
medial
all of the above
18. True or False? Obese people can benefit from proprioceptive training.
19. Anabolic steroid use in children can cause which of the following?
excessive growth
decelerated puberty
skeletal maturation
all of the above
Answers
1. Joints Rheumatoid arthritis is an auto-immune disorder that causes
deterioration and pain in the joints.
2. Rheumatoid arthritis The immune system begins attacking the tissues of the
joints.
3. 7%
4. Arthritis Inflamed joints are characteristic of arthritis while joint degeneration
is the hallmark of rheumatoid arthritis.
5. Back extension None of the other exercises mentioned would build bone
density in the spine.
6. Kyphosis Otherwise known as hunchback, this is a common condition among
elderly people due to degeneration of the muscles and joints.
7. Pregnant women
8. Type II diabetes
9. True A BMI of < 18.5 is usually defined as being underweight. However, if
the fat hinders athletic performance, the athlete is considered obese.
10. False Maximum heart rate declines with age as expressed in this formula:
MHR = 200 age.
11. Increases The bodys metabolism naturally slows down with age and thus
the body does not burn fat as efficiently.
12. Osteopenia
13. Diabetes Insulin is the bodys primary glucose regulator and individuals
with diabetes have trouble producing or utilizing it properly.
14. 60
15. Elevated glucose levels Elevated glucose levels are usually one of the first
warning signs of diabetes.
16. Type I diabetes
17. Supine and prone Blood pressure changes most drastically when going from
a lying position (supine or prone) to a standing position so exercising in a
medial position is best for hypertension.
18. True
19. Skeletal maturation
second
third
fourth
only low intensity exercise is advisable during pregnancy
moderate exercise is safe during all trimesters
3. True or False? Children are able to perform anaerobic activity for longer
periods than adults.
4. True or False? Children have less tolerance for temperature extremes during
exercise.
5. Pregnant women exercising in the supine position can experience which of the
following?
fetal distress
reduced cardiac output
carbon dioxide poisoning
extreme cramping
300
500
700
1000
no extra calories are required
underweight
normal
overweight
obese
8. Training activities that are acceptable for children include which of the
following? (choose ALL correct answers):
running
bodybuilding
endurance training
1RM lifting
10. Which of the following methods is the best way to increase workload when
training children?
increase duration
increase load
increase reps
increase caloric deficit
11. Your new client is pregnant and has no previous experience with a workout
program. What is the appropriate course of action?
12. When training, pregnant women should never exceed which of the following?
40% of THR
40% of MHR
40% of 1RM
140 bpm heart rate
13. Your client is pregnant and complaining of lower back pain. What should you
recommend? (choose ALL correct answers)
14. Normal weight gain during pregnancy falls within which of the following
parameters?
80 to 90% THR
30 to 40% THR
30 to 40% 1RM
40 to 50% 1RM
16. When training elderly clients, you should have them perform _______
compared to younger clients.
more weight
more frequency
more reps
more intensity
17. Which population should have a minimum of one hour of moderate intensity
physical exercise per day? (choose ALL correct answers):
children
healthy adults
injured adults
senior citizens
pre-natal women
18. Strength training in youths can put excess strain on which of the following?
(choose ALL correct answers):
muscles
tendons
growth plates
all of the above
Answers
1. Supine and prone The prone position can potentially cause injury to the fetus,
and the supine position can place too much weight on the blood vessels and
restrict blood flow.
2. The third trimester While some experts assert that pregnant women can
continue moderate intensity exercise throughout pregnancy, it is not standard
physician recommendation, and often women are simply too uncomfortable to
continue moderate intensity exercise.
3. False Children should actually perform less anaerobic activity than adults.
4. True Children have smaller bodies and less surface area to help them adjust to
temperature extremes, especially heat.
5. Reduced cardiac output Exercising in the supine position restricts blood flow,
which reduces cardiac output.
6. 300 calories It is important to note that these are needed calories and should
not be burned off during exercise.
7. Overweight BMI levels are the same for children as adults so a BMI of 28
would indicate the girl is overweight.
8. Endurance training and running Children should not engage in bodybuilding
or 1RM lifting as their bodies cannot effectively handle these exercises. It
could also cause serious injury or growth problems.
9. Leg press Multi-joint exercises are preferable to single joint exercises.
10. Increase reps Increasing load or duration can place undue stress on a
growing childs body. You should not increase caloric deficit for children
without the recommendation of a physician or dietician.
11. None of the above Weight training should not commence while pregnant if
the client has no prior experience, nor should you refuse your services because
there are several workout programs recommended during pregnancy. It should
be noted that NASM's position on this is pregnant women can start a
resistance training program if kept with light resistance loads and is within
their level of flexibility and stabilization.
12. 140 beats per minute heart rate Once again, NASM's view is a little
different. They allow pregnant women to have a heart rate up to 160 beats per
minute when accustomed to a moderate intensity workout.
13. All of the above Each of these measures can help reduce lower back pain in
pregnant women.
14. All of the above This is the standard progression of weight gain for pregnant
women who were at a normal, healthy weight when they became pregnant. It
should be noted that weight gain progression is slightly different for
underweight or overweight women.
15. 40 to 50% 1RM
16. More reps Increasing weight, frequency or intensity could cause serious
injury in older adults.
17. Children Note: NASM only recommends a minimum of 20 minutes of
moderate intensity exercise for children.
18. All answers are correct It should be noted that this topic is controversial.
NASM has found through studies that resistance training in the 5- to 14-yearold age group has been associated with a decrease in the number of common
injuries and that it is both safe and effective. However, this is not common
practice among other groups.
infraspinatus
subscapularis
supraspinatus
teres minor
4. Ed is 55 years old and has a resting heart rate of 76 beats per minute. What is
Eds maximum heart rate?
135
165
76
88
100 to 109
108 to 128
129 to 147
145 to 165
6. The theory that the thin and thick filaments of a myofibril maintain their initial
length while sliding past each other during muscle contraction is known as:
myofibril theory
contraction length theory
sliding filament theory
developing myofibril theory
jumping rope
bench press
squat
leg lifts
9. Overly tight hip flexors and lower back muscles are usually indicative of which
postural condition?
scoliosis
lordosis
kyphosis
10. True or False? It is recommended that people exercise at the same level of
intensity when at a high altitude as they would at sea level.
11. It is a hot day and your 68-year-old client has been exercising for 10 minutes.
Her face is red, she is sweating and she seems to be slowing down although
the level of intensity is low. What is the BEST course of action?
12. Tim weighs 235 pounds with 20% body fat. If Tim succeeds in lowering his
body fat to 10%, how much will he weigh then?
220 pounds
209 pounds
200 pounds
198 pounds
14. Which of the following exercises would NOT be recommended for someone
who suffers from shoulder impingement pain?
walking
overhead lifts
squats
leg lifts
15. A client comes to you and says she wants to lose 15 pounds in 3 weeks for her
college graduation. What would be the BEST course of action?
Explain to the client that it is unsafe to lose that much weight in only
three weeks and offer to work with her to lose weight safely.
Increase the intensity and length of her sessions so shes burning more
calories and can reach her weight loss goal.
Prescribe a new low-calorie diet for her and increase her sessions
from three per week to five per week.
Refer her to a dietician and mental health professional.
16. What is the FIRST thing you should do if you see a client lying unconscious
on the ground?
17. What kind of stretching includes controlled arm and leg movements that
gently stretch you to the limits of your range of motion?
dynamic stretching
PNF stretching
isometric stretching
static stretching
dynamic stretching
PNF stretching
isometric stretching
static stretching
20. Which of the following is NOT recommended for progression during circuit
training?
22. Which of the following is NOT one of the basic applications of circuit
training?
Inhale during the concentric phase of the lift and exhale during the
eccentric phase.
Exhale during the concentric phase of the lift and inhale during the
eccentric phase.
Inhale during the concentric phase of the lift, exhale and inhale again
during the eccentric phase.
Hold your breath.
24. Which of the following is NOT one of the stages associated with over-training
during progressive overload?
alarm phase
resistance phase
regression phase
exhaustion phase
25. Identify the five major weight training phases in the correct progression.
26. True or False? Performance improves during the Alarm Phase of over-training
during progressive overload.
27. Which of the following is NOT one of the three conditioning stages of
progression for cardiovascular endurance exercise programs?
initial stage
improvement stage
strength stage
maintenance stage
28. How long does the initial conditioning stage of cardiovascular endurance
training generally last?
2 to 4 weeks
4 to 6 weeks
16 to 20 weeks
20 to 24 weeks
29. You should gradually overload your muscles in order to get the best
improvement in muscle strength. This adequately describes:
ankle sprain
hamstring muscle strain
wrist fracture
shin splints
31. True or False? Training errors are the most common cause of overuse injuries.
32. Overuse injuries are initially treated with R.I.C.E. What does this acronym
stand for?
actin
myosin
lactic acid
albumen
34. True or False? Albumen is the protein mechanism responsible for muscle
contraction.
35. What is a strain?
an injury to a ligament
an injury to a muscle or tendon
an injury to a bone
an injury to an organ
an injury to a ligament
an injury to a muscle or tendon
an injury to a bone
an injury to an organ
37. According to Food Pyramid guidelines, the caloric intake at which weight
maintenance occurs is a persons:
discretionary calories
energy density
energy allowance
glycemic load
38. True or False? You can lose weight through exercise, even if your diet
remains the same.
Answers
1. Lower resistance and increase repetitions, avoid the Valsalva maneuver and
monitor blood pressure Due the clients age and borderline hypertension, you
want to increase endurance rather than strength and should avoid the Valsalva
maneuver, which could lead to a myocardial infarction, as well as monitor
blood pressure to make sure he/she is not being overstrained.
2. Ask her how she feels about the program Although your client is verbally
agreeing, her body language indicates that something is wrong. Asking the
client how she feels will open the lines of communication and lead to better
results in the long run.
3. Supraspinatus
4. 165 Maximum heart rate is calculated 220 minus age. 220 - 55 = 165
5. 129 to 147 Target heart rate is calculated using the Karvonen formula and
should be between 60 80% of maximum heart rate. Maximum heart rate for
Ed is 165. 165 resting heart rate (76) = 89, the maximum reserve rate. 89 x
0.6 (60%) + resting heart rate (76) = 129.4 (low range). 89 x 0.8 (80%) +
resting heart rate (76) = 147.2 (high range).
6. Sliding filament theory
7. Open-chain exercise
8. Squat Closed-chain exercises occur when the distal segment of an extremity
is fixed, as in a squat where the foot is on the ground.
9. Lordosis More commonly known as sway-back, lordosis causes the person to
lean backwards due to severely contracted muscles in the lower back and hip
flexors.
10. False Due to the way the body reacts to higher altitudes, people usually
cannot exercise at the same level of intensity without risk of serious injury or
medical problems.
11. Ask her if she needs a break and offer her water The bodys ability to
respond to heat decreases with age and thus, older adults have a higher risk of
suffering a heat-related illness. It is important to monitor older adults more
closely on hot days.
12. 209 pounds If 20% of Tims weight is body fat, his lean muscle mass (80%)
is 188. If his new body fat percentage is 10, his lean muscle mass would be
90% (0.9). 188 divided by 0.9 = 208.8 (round up).
153 Copyright 2009 - 2010, Starting-a-Personal-Training-Business.com. All rights reserved.
13. 5.0 L per minute Average cardiac output for males is 5 L per minute and
4.5 L per minute for females.
14. Overhead lifts Raising the arms during overhead lifts (in addition to the
weight lifted) can severely exacerbate the pain suffered by those with
shoulder impingement.
15. Explain to the client that it is unsafe to lose that much in only three weeks and
offer to work with her to lose weight safely Physicians recommend no more
than two pounds of weight loss per week for safety and health reasons.
16. Check for unresponsiveness and call for help if s/he do not respond You
should NOT begin chest compressions or listen for breathing until you have
ascertained that the person is unresponsive.
17. Dynamic stretching
18. PNF stretching This kind of stretching is intended to increase static-passive
flexibility, as is achieved during a hold-relax muscle movement.
19. True
20. Increasing station time and decreasing rest intervals at the same time This is
unsafe and could lead to an overload.
21. 2 to 4 times per week This is the recommended number of times a person
should engage in circuit training to receive the most benefits without overload
or injury.
22. Intense flexibility development Circuit training is not designed to
significantly increase flexibility and instead is more useful for strength and
endurance.
23. Exhale during the concentric phase of the lift and inhale during the eccentric
phase This method utilizes oxygen most effectively while lifting.
24. Regression phase The three stages associated with progressive overload
overtraining are: alarm phase, resistance phase and exhaustion phase.
25. Endurance, hypertrophy, strength, power, peak
26. False Fatigue and general weakness occur during the Alarm Phase, while
performance improves during the Resistance Phase.
27. Strength conditioning phase During cardiovascular training, the focus is on
building cardiovascular endurance, not physical strength.
28. 4 to 6 weeks This is the recommended amount of time to build a
conditioning baseline without too much exertion.
3. Training session preparation has four specific components. What are these four
components?
achievable goals, client motivation, client learning style, creative
application
client learning style, trainer teaching style, creative application, effective
assessment
achievable goals, an intelligent plan, client learning style, effective
assessment
trainer teaching style, creative application, effective assessment, achievable
goals
4. SET stands for:
5. True or False? Effective, engaging and efficient exercise programs focus on the
needs of the client, not the trainers goals.
transverse plane
frontal plane
anterior plane
sagittal plane
8. Which of the following is NOT one of the three axes of the body?
longitudinal axis
proximal axis
mediolateral axis
anteroposterior axis
the biceps
the lower back and hamstrings
the peronei
the triceps
vitamin K
vitamin C
vitamin A
vitamin E
vitamin D
low risk
moderate risk
high risk
13. Risk factor stratification can be modified with which of the following?
exercise training
risk factor reduction
surgical intervention
stress reduction
all of the above
one
two
three
none
obesity
hypertension
age
signs/symptoms of cardiopulmonary disease
18. According to the ACSM risk stratification guidelines, Eloise is at what level
of risk?
low risk
moderate risk
high risk
19. True or False? You should refer Eloise to her physician to be tested and
cleared to begin an exercise program before beginning to work with her.
20. What is the most common type of musculoskeletal lever in the human body?
first-class
second-class
third-class
fourth-class
21. A resting body tends to remain at rest, but a moving body will continue
moving unless acted upon by an external force. This is an adequate definition
for the law of:
gravity
stabilization
inertia
motion
22. Measurement of the pulse during exercise is most commonly done at which
site?
femoral
radial
popliteal
dorsal pedal
23. Which of the following is one of the standard sites for the measurement of
circumference?
neck
abdomen
ankle
fingers
24. The rear-foot motion called supination results from a combination of:
25. Running has which of the following characteristics that walking does not?
first-class
second-class
third-class
fourth-class
28. The components that are essential to a systematic and individualized exercise
prescription are:
29. True or False? The five essential components of exercise prescription apply to
individuals of all ages and fitness levels, regardless of health.
21
23.4
25.7
29
slightly underweight
at a healthy weight
slightly overweight
obese
500
1069
2011
2133
34. According to ACSM risk stratification guidelines, what level of risk is Alice?
low risk
moderate risk
high risk
35. As a personal trainer, which of the following would you suggest for Alice?
quit smoking
consider decreasing alcohol intake
decrease fat intake and eat more fruits and vegetables
all of the above
provide energy
promote and sustain growth
regulate body processes
all of the above
myocardial infarction
stroke
high cholesterol
coronary artery disease
Answers
1. True
2. Motivational preparation This is not part of the education-based model, and
client motivation is a part of goal reviewing.
3. Achievable goals, an intelligent plan, client learning style, effective assessment
4. Sequential Exercise Training
5. True
6. Qualitative Quantitative assessments have clearly defined methods and
ranges (i.e., blood pressure, weight, height, etc.)
7. Anterior plane
8. Proximal axis
9. The lower back and hamstrings
10. Vitamin C
11. Moderate risk John is at moderate risk because he is under 45 and has one or
more risk factors, according to ACSM risk guidelines.
12. All of the above
13. All of the above
14. False A physician only needs to be present for high risk clients or moderate
risk clients undergoing a maximal test.
15. False Cardiac patients must be cleared by their physician PRIOR to
beginning any exercise program.
16. Three Eloise is obese, has signs and symptoms of cardiopulmonary disease
and elevated blood pressure.
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17. Age Because she is under 55, her age is not a risk factor.
18. High risk Despite her age, Eloises signs and symptoms of cardiopulmonary
disease and her obesity place her in the high-risk category.
19. True
20. Third-class These levers have the effort, or muscle, instead of the fulcrum,
in the middle. The forearm, pulled by the bicep muscles, is an example of a
third-class lever.
21. Inertia
22. Radial The easiest pulses to obtain during exercise are the carotid pulse and
the radial pulse.
23. Abdomen Neck and ankle measurements are unreliable gauges of a persons
circumference.
24. Adduction, inversion and plantarflexion
25. Period of non-support While running there is a short period where both feet
are off the ground. Conversely, during walking you have a period of doublesupport where both feet are on the ground.
26. First-class Nodding the head is an example of the use of a first-class lever.
These levers have the fulcrum in the middle, similar to a seesaw.
27. All of the above
28. Mode, duration, intensity, progression of physical activity and frequency
29. True
30. A warm-up period, a stimulus or conditioning phase, an optional recreational
phase and a cool-down period
31. 25.7 BMI is calculated by dividing weight (155) by height squared
(65 x 65 = 4225) = 0.036 times 703 = 25.7.
32. Slightly overweight BMI for normal health weight is between 18.6 and 24.9.
33. 2133 There are 4 calories per 1 gram of carbohydrates or protein, 9 calories
per 1 gram of fat and 7 calories per 1 gram of alcohol. 15 x 4 = 60. 25 x 4 =
100. 9 x 45 = 405. 7 x 224 = 1568. Total = 2133
34. Moderate risk Alice is under 55 and has two risk factors: cigarette smoking
and sedentary lifestyle.
35. All of the above Quit smoking for overall health, consider decreasing
alcohol intake for overall health and weight loss and decrease fat intake and
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eat more fruits and vegetables for overall health and weight loss.
36. Increased aerobic capacity When cardiovascular over-training occurs,
aerobic capacity can be decreased.
37. All of the above Nutrients function to provide energy to the body, promote
and sustain growth and regulate body processes.
38. Stroke
gliding joint
saddle joint
hypomobile joint
hypermobile joint
teres major
teres minor
adductor magnus
supraspinatus
7. Poor blood volume can prevent the heart from pumping enough blood to the
body and can create serious problems during exercise if not properly
considered. What is this condition called?
myocarditis
aortic aneurysm
aortic insufficiency
hypovolemic shock
environment relation
acclimatization
climate shift
evolution
9. The principle of muscle contraction that states that all of the muscle fibers will
maximally contract when a motor unit is activated is known as:
12. True or False? Antecubital space is the space just in front of the elbow.
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13. The place of junction between two or more bones is known as the:
baroreceptor
articulation
point of insertion
point of friction
16. Which of the following clients would most likely engage in carbohydrate
loading?
adduction
abduction
circumduction
flexion
eggs
cheese
beef
all of the above
20 to 30%
35 to 50%
50 to 85%
80 to 90%
20. True or False? Delayed onset muscle soreness (DOMS) is usually associated
with concentric muscle contractions.
21. True or False? Clients with emphysema do not need a medical release from
their physician.
22. Gait refers to:
a doorway
manner or style of walking
disorder of the lymphatic system
none of the above
hypoglycemia
hypokinesis
hypokalemia
hypotonic
24. A solution having less effective osmotic pressure equivalency than bodily
fluids is referred to as:
hypoglycemia
hypokinesis
hypokalemia
hypotonic
running
lifting free weights
jumping rope
sit ups
Answers
1. True
2. False Stretches are designed to promote flexibility, but this is a gradual
process, and it should not hurt when you are stretching.
3. Take a lot of energy and dietary supplements A well-balanced diet should
provide all the nutrients you need, even if you are exercising regularly.
Supplements can create nutritional imbalances and even serious medical
conditions.
4. Bent-knee quad sets Isometric exercises involve contracting the muscles, not
moving weight through space, as with the bench press, leg lifts, or push ups.
5. Hypermobile joint
6. Adductor magnus
7. Hypovolemic shock
8. Acclimatization
9. The all-or-none principle
10. All of the above Anthropometric assessments measure and analyze human
body parts and include skinfold measurement, weight and circumference
measurement.
11. Tendinous expansion that connects a muscle to the parts it moves
12. True
13. Articulation
14. Bioelectrical Impedance (BIA)
15. Cutting back on fats and sugars This is a healthy eating behavior and is not
indicative of an eating disorder. Binging and purging and refusal to eat are
characteristics of bulimia nervosa and anorexia nervosa, two of the most
common eating disorders.
16. A client preparing to run a marathon Carbohydrate loading is a period of
training intensity and carbohydrate intake manipulation prior to an endurance
event in order to achieve maximum glycogen storage.
17. Circumduction
18. All of the above All animal proteins, including eggs, cheese and beef, are
complete proteins, meaning they have all nine of the essential amino acids.
19. 50 to 85%
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20. False Eccentric muscle contractions are usually the cause of delayed onset
muscle soreness (DOMS).
21. False Emphysema is a chronic lung disease that reduces oxygen levels, thus
clients MUST be cleared by their physicians before engaging in an exercise
program.
22. Manner or style of walking
23. Hypokalemia
24. Hypotonic
25. Lifting free weights Isotonic exercises are strength training exercises where
the weight or load is constant and the muscle shortens and lengthens, as
occurs while lifting free weights.
eccentricity
flexibility
contractility
mobility
2. Actively closing the glottis and bearing down to create pressure in the chest
results in diminished blood flow to the heart and a decrease in blood pressure.
This is an adequate description of the:
Heimlich maneuver
Valsalva maneuver
proper way to breathe
ability to control blood volume
anterior
posterior
sagittal
all of the above
adduction
abduction
concentric
eccentric
6. Which of the following is NOT one of the normal curves of the spine?
thoracic
lumbar
sternal
cervical
9. What is the average exercise dropout rate after the first year?
10%
25%
35%
50%
high-density lipoprotein
low-density lipoprotein
tryglycerides
no cholesterol is good cholesterol
push ups
pull ups
curl ups
all of the above
none of the above
13. A client measures his heart rate after waking before getting out of bed for
three days in a row. The average of these numbers is known as his:
14. What is the name of the proprioceptor that is found in the tendons of your
muscles and that measures muscle tension?
ligamental nerve
golgi tendon organ
neural energy pathway
none of the above
15. A specialized nerve cell that innervates muscle fibers is called a(n):
specificity neuron
motor neuron
energy neuron
innervating neuron
kicking a football
body building
pole vault
running a marathon
baked potato
whole wheat toast
broccoli
pasta
mode
intensity
duration
frequency
all of the above
none of the above
22. Stretching, twisting and most calisthenics activities are examples of which of
the following?
locomotor skills
nonlocomotor skills
gross motor skills
fine motor skills
23. What kinds of skills are used to move the body from one location to another,
as in running and jumping, for example?
hinge
ball and socket
pivot
biaxial
25. True or False? Exercise addiction is a real condition and must be properly
treated by professional psychological counselors.
Answers
1. Contractility
2. Valsalva maneuver
3. Sagittal
4. Hinge This type of joint allows extension and retraction of the limb.
5. Abduction Abduction moves away from the midline of the body, while
adduction moves toward the midline.
6. Sternal There are three normal curves of the spine: cervical, thoracic and
lumbar.
7. False Dietary and energy supplements can create nutritional imbalances
leading to health problems and should NOT be recommended by personal
trainers.
8. Moderate intensity, long duration aerobic activity with moderate resistance
training This exercise prescription has proven most effective for weight loss
as it burns sufficient calories and helps to tone the body at the same time.
9. 50% Nearly half of all clients lose motivation and will drop out of a regular
exercise program after the first year.
10. High-density lipoprotein Often found in polyunsaturated fats, high-density
lipoprotein (HDL) is the good kind of cholesterol.
11. True
12. All of the above Pushups, pull ups and curl ups are all commonly used
assessments for measuring muscular endurance.
13. True resting heart rate The true resting heart rate is taken after a period of
complete rest, preferably at the same time, for at least three days in a row.
14. Golgi tendon organ
15. Motor neuron
16. Running a marathon The other activities listed (kicking a football,
bodybuilding and pole vault) are examples of power or speed activities.
17. Broccoli Broccoli is a vegetable; the other examples (whole grains, etc.) are
examples of complex carbohydrates.
18. False Scientific studies have shown that chromium picolinate has no effect
on muscle mass.
19. All of the above Mode, intensity, duration and frequency are the four basic
elements of exercise prescription.
20. True All of these factors can affect whether or not a person engages in
exercise, to what extent and why.
21. All of the above Initial fitness assessments allow you to accurately identify
clients strengths and weakness and give you a baseline from which to form
goals.
22. Nonlocomotor skills None of these activities require you to move from one
place to another.
23. Locomotor skills These are the skills necessary to move from one location
to another.
24. Biaxial Biaxial joints allow two types of movement in two directions.
25. True
2. Two exercises that are performed without any rest between them are referred to
as a:
subset
superset
doubleset
none of the above
3. The cumulative neural input received by the mechanoreceptors that sense limb
movement and body position is called:
neuromuscular efficiency
proprioception
stablilization
inert energy
4. What are the five phases of the NASMs Optimum Performance Training
(OPT) system?
stabilization endurance
strength endurance
hypertrophy
power
posture, strength
strength, movement, athletic ability
athletic ability
movement, flexibility, strength
posture, movement, strength, flexibility, athletic ability
9. The OPT method is designed to improve all biomotor abilities and build high
levels of:
neuromuscular efficiency
functional strength
dynamic flexibility
all of the above
10. The crucial element that forms the base of the OPT methods efficiency is that
it:
29.8
24.3
33.2
39
12. What should her target heart rate be during exercise if you have prescribed her
a 10-30 minute aerobic program to be performed three times weekly?
75 to 95
130 to 141
100 to 135
95 to 100
13. As her personal trainer, what generic advice would you give this client?
14. What is the daily recommended intake of protein for a healthy adult?
integrative function
progression
kinetic chain
energetic function
1 to 10
1 to 12
12 to 25
25 to 30
1 to 10
1 to 12
12 to 25
25 to 30
24. Which of the following is an example of a total body exercise appropriate for
the OPT power level?
27. Which of the following should only be used with well-conditioned clients and
athletes?
biometrics
hypertrophy training
plyometrics
endurance training
29. True or False? The personal trainer should have every client perform all of the
physical tests that are part of the initial assessment.
30. Identify the correct recommended order of the fitness assessment tests:
33. Which of the following is NOT one of the three building blocks of training?
stabilization
energy
strength
power
34. What phase of training enhances prime mover strength and improves the rate
of force production at the same time?
stabilization
strength
endurance
power
35. The period of inadequate oxygen supply when initiating exercise is known as:
oxygen capacity
oxygen deficit
oxygen overload
none of the above
36. Training only the part of the body that is overloaded is known as the principle
of:
primary loading
specificity
targeting
holding
37. What kind of muscle tissue is best suited for endurance activities?
fast-twitch
slow-twitch
long muscles
short muscles
Answers
1. Proprioceptively enriched environment
2. Superset
3. Proprioception
4. Stabilization endurance, strength endurance, hypertrophy, maximal strength,
power
5. False Stabilization Endurance Training is important for all clients, as it
prepares them for the higher demands of training in the later stages.
6. Strength endurance A superset is usually composed of two different types of
exercise and is designed to increase both strength and endurance.
7. False Hypertrophy Training focuses on increasing volume while minimizing
rest periods to force cellular changes that promote muscle increase. Maximal
Strength Training focuses on load increase.
8. Posture, movement, strength, flexibility, athletic ability
9. All of the above
10. Incorporates/integrates different types of training for whole body fitness
11. 24.3 BMI is calculated using the following formula: (weight in pounds /
height in inches squared) x 703. (165 / 4761) x 703 = 24.3
12. 130 141 Maximum heart rate is calculated using the formula 220 age,
which in this case is 183. For aerobic exercise, you want to reach about 75%
(0.75) of that, which is within the range 130 to 141.
13. Stop smoking Taking a non-prescribed weight loss supplement and eating
more fats and sugars are all activities to be avoided, not recommended.
14. 10 to 15% of total caloric intake
15. True
16. Kinetic chain
17. Movement of the joints
18. Upper extremity stability
19. Dynamic flexibility and overall body strength
20. Overall athletic ability
21. 1 to 10 Power adaptations are focused on building strength so doing too
many repetitions could result in overworking those muscles.
integrated regulation
introjected regulation
identified regulation
external regulation
amotivation
5. Offering free sessions to clients who achieve their goals within a predetermined
amount of time is an example of which type of motivational technique?
positive reinforcement
intrinsic motivation
achievement motivation
negative reinforcement
5000 kcals
2560 kcals
2345 kcals
4500 kcals
13. Which of the following is NOT one of the benefits of including regular
exercise in a weight loss program?
14. True or False? It is recommended that personal trainers develop a diet plan for
obese or overweight clients.
15. In order to facilitate weight loss of 1 to 2 pounds per week, experts
recommend a diet designed to create a deficit of:
17. A person with extreme obesity (class III) would have a body mass index that
is:
18. One of your clients has chronic low back pain resulting from excessive
anterior pelvic tilt. Which of the following should be targeted for flexibility
exercises?
hamstrings
hip adductors
gluteals
hip flexors
20. A client who does 12 repetitions with 100 pounds would have a 1RM of:
120
140
156
190
metabolism
neural efficiency
cardiac output
training intensity
22. Which of the following should be avoided when designing resistance training
programs for children?
squatting exercises
overhead lifting activities
using free weights for resistance
lifting loads greater than 10RM
all of the above
23. How many calories are in a food that contains 20 grams of carbohydrates,
5 grams of proteins and 10 grams of fat?
100 caloires
190 calories
250 calories
300 calories
24. True or False? You have to stop exercising completely whenever you are
injured.
25. What type of exercise is best for people with arthritis?
range of motion
strengthening
endurance
all of the above
none of the above
26. People with which of the following conditions should NOT exercise?
arthritis
asthma
diabetes
all of the above
none of the above
27. When should the personal trainer request medical assistance for a client who
is having an asthma attack?
immediately
if symptoms persist for more than 30 minutes
if symptoms persist for more than 1 hour
never
28. True or False? Diabetes is purely a genetic disorder and cannot be benefited
by exercise.
29. Which of the following fitness activities should you NOT recommend for a
client with diabetes?
swimming
lifting heavy weights
walking
dancing
33. In which of the following exercises can the trainer NOT assess a clients
1RM?
biceps curl
knee extension
seated calf raise
shoulder press
34. Which of the following training goals requires the longest recovery period
between sets?
muscular endurance
muscular hypertrophy
muscular atrophy
muscular strength and power
digestive
endocrine
parasympathetic
sympathetic
lat pulldown
vertical chest press
back squat
flat dumbbell fly
Answers
1. External regulation The client has not yet begun to be motivated by internal
reasons.
2. I want to be able to run faster than my friend Outcome goals are usually
unattainable as they relate to comparisons among individuals that cannot be
accurately measured.
3. True
4. Improved neurotransmitter function Neither increases in genetic variations or
decreased amounts of oxygen are a cognitive benefit of exercise.
5. Positive reinforcement This kind of motivation gives something to the client
(i.e., a free session) to reinforce behavior.
6. Improved body composition The other three answers are negative side effects
of poor health and body composition.
7. 2560 kcals Caloric intake is based on 4 calories per 1 gram of protein, 4
calories per 1 gram of carbohydrates and 9 calories per 1 gram of fat. Thus,
450 x 4 = 1800. 100 x 4 = 400. 40 x 9 = 360. 1800 + 400 + 360 = 2560.
8. 2 to 3 nonconsecutive days per week
9. 60 to 90% of maximum heart rate
10. True
11. Greater amounts of body fat in the trunk and abdominal areas
12. Greater amounts of body fat in the hip and thigh areas
13. Decreases dietary compliance Normally, engaging in a regular exercise
program assists individuals in complying with physician or dietician
recommended dietary plans.
14. False Obese and overweight clients generally need very specific dietary
adjustments to achieve a caloric deficit that will result in weight loss.
Personal trainers should refer obese and overweight clients to a dietician who
can offer them the nutritional support and guidance necessary to maintain
optimal health throughout the weight loss process.
15. 500 to 1000 calories per day A smaller caloric deficit (100 to 500 calories)
is not sufficient for weight loss and a greater caloric deficit (1000 to 1500
calories) can lead to losing too much weight too quickly and can be
dangerous.
32. They are larger Muscle fibers are much larger than other types of cells and
can span the entire muscle, up to 12 inches.
33. Shoulder press The shoulder press is not an adequate measure of strength.
34. Muscular strength and power Due to the strain the muscles must undergo to
build strength and power, a longer recovery time is necessary to avoid overtraining or injury.
35. Sympathetic
36. Lat pulldown This exercise will effectively work to strengthen the middle
trapezius.
37. Vasoconstriction
eccentrically
concentrically
isometrically
isokinetically
3. During the first few weeks of a resistance training program, a clients initial
strength gains are primarily due to:
4. During the health status portion of an initial client consultation, you discover
the client is currently taking medication for hypertension. What is the BEST
next step for the personal trainer?
5. After measuring your clients body composition, you estimate her body fat to
be 25%. If she currently weighs 175 pounds, what is her predicted total fat
mass?
25 pounds
32 pounds
44 pounds
49 pounds
6. During supine abdominal exercises, what action should come before the
contraction of the rectus abdominis?
bench press
upright row
shoulder press
seated cable row
8. During a 1RM bench press, what is the primary energy source being used?
9. Excessive weight loss can cause which of the following adverse health effects?
depression
infertility
impaired temperature regulation
all of the above
10. Your client is taking a prescription beta-blocker. How would this affect the
cardiovascular exercise program?
12. What food would you suggest he eat to increase his fiber intake?
salmon
low-fat cheese
tomatoes
whole grain bread
13. Which of the following foods would help him increase his protein intake?
broccoli
crackers
beans
corn tortillas
14. Which food would you suggest to help him increase his vitamin C intake?
carrots
peas
orange juice
flank steak
circuit training
multi-set
pre-exhaustion
high intensity training
16. A new 42-year-old female client who was previously sedentary, yet is healthy,
wants to lose 5 pounds and increase muscle tone. What is the correct
resistance training system to prescribe?
pyramid system
circuit training system
exhaustion system
assisted training system
17. How should the muscles of the lower back be contracted while performing the
Bent-Over Row exercise?
isometrically
isolaterally
dynamically
eccentrically
18. Lower back pain caused by pelvic position can be affected by range of motion
deficiencies in which of the following muscles?
biceps femoris
psoas major
semitendinosus
all of the above
19. You are fitting a client for a stability ball for activities in a seated position.
Which of the following positions is correct?
22. What percentage of a normal, apparently healthy adults diet should consist of
fats?
23. What percentage of a normal, apparently healthy adults diet should consist of
carbohydrates?
35 to 40%
55 to 60%
60 to 65%
45 to 50%
25. Variations in the training program that occur over a planned period of time in
a systematic process are referred to as:
overload
frequency
multi-set
periodization
Answers
1. Concentrically
2. All of the above Increase in aerobic enzyme concentration, number of
capillaries and number of mitochondria are all physical adaptations that will
occur with this kind of training.
3. Neural adaptations During the first few weeks, the exercises are engaging the
neurons and muscles in learning new movements.
4. Refer the client to his/her physician to receive medical clearance for exercise
before beginning This is the safest, most prudent course since the client has
hypertension.
5. 44 pounds Total fat mass = weight (175) times body fat (25% or 0.25) =
43.75 pounds (round up).
6. Posterior pelvic tilt
7. Seated cable row
8. ATP stored in the muscle
9. All of the above Depression, infertility and impaired temperature regulation
are all possible adverse health effects related to excessive weight loss.
10. The client would experience a reduction in heart rate, a decrease in vigor of
myocardial contractions and would have a lower cardiac output
11. That he drink more energy drinks These beverages are often unsafe,
causing sugar crashes and overloading the body with more B vitamins than it
needs.
12. Whole grain bread Whole grains are an excellent source of fiber.
13. Beans Beans are a very good source of healthy protein.
14. Orange juice Oranges are high in vitamin C.
15. High intensity training
16. Circuit training system Circuit training is the best option among these
systems as it is the most useful for overall physical fitness and minor weight
loss.
17. Isometrically
18. All of the above The biceps femoris, psoas major and semitendinosus all
affect pelvic tilt, and ROM deficiencies can assist to cause lower back pain.
19. The hips and knees should maintain 90 degrees of flexion This will ensure
the ball is fitted correctly and that the exercises performed using the ball will
be beneficial and correctly performed.
20. Eccentric contraction of the antagonist
21. Informed consent, health history questionnaire, screening, exercise testing
22. Less than 30% Fats should not be more than 30% of a persons diet.
23. 55 to 60% Carbohydrates should make up the greater half of a persons diet.
24. A negative caloric balance is created by caloric expenditure Aerobic
exercise can assist in burning more calories and thus, assist in losing and
controlling weight.
25. Periodization
ADP
ATP
glucose
amino acid
upper trapezius
middle trapezius
lower trapezius
all of the above
3. Performing an incline-bench chest press and then performing a barbell dead lift
with no rest between them is an example of what kind of training?
supersetting
pyramid setting
compound setting
eccentric training
fatigue
protein degradation
muscle anabolism
increased caloric burn
5. Use the Karvonen equation to determine the target heart rate at a 60% intensity
level for a 37-year-old client with a resting heart rate of 61 beats per minute.
121
134
137
144
amino acids
fatty acids
glucose
DNA
7. During exercise, the maximum volume of oxygen consumed per unit of time is
called the:
residual volume
lactate threshold
aerobic threshold
aerobic capacity
time
force
load
range of motion
11. The central concept of program design is to obtain tissue adaptations and
achieve client goals through varying the appropriate ____________ and
allowing for sufficient rest or recovery.
intensity
frequency
weight
order
12. Which of the four primary movements of the scapula are considered frontal
plane movements?
13. During the shoulder extension phase of an over-arm throw, what are the prime
movers, or agonists?
triceps
deltoids
brachioradialis
latissimus dorsi
14. A period of training, or training stage, within the entire training year that lasts
a few weeks is known as a:
microcycle
macrocycle
mesocycle
level
15. Which of the following is another name for an entire training year?
macrocycle
mesocycle
program
none of the above
16. Which of the following muscles functions to abduct the hip, originating at the
ilium and inserting at the femur?
sartorius
gluteus medius
semitendinosus
adductor group
antihistamines
beta-blockers
diuretics
ACE inhibitors
19. Which of the following refers to the principle that states that the rate of
change in momentum of a body and its direction are proportional to the force
causing it?
drag
acceleration
impulse
Newtons Second Law
external force
internal force
eccentric force
concentric force
21. True or False? Warm-up and cool-down periods are not important for wellconditioned clients or athletes.
22. Cooling-down after an exercise session is important because:
atrophy
stabilization
acceleration
negative acceleration
24. Which of the following muscles is the primary mover of glenohumeral flexion
with the forearm in supination?
biceps brachii
brachialis
anterior deltoid
middle deltoid
Answers
1. Glucose
2. All of the above Shrugs will assist to enhance or develop all of the trapezius
muscles.
3. Supersetting Doing two exercises, one right after another, with no break is
known as supersetting.
4. Fatigue Normal amounts of lactate in the muscles are useful for muscle
production, but an accumulation of lactate can cause muscle fatigue.
5. 134 Maximum heart rate = 183. MHR (183) RHR (61) = HRH (122).
122 x 0.6 (60% intensity) = 73.2. 73.2 + RHR (61) = 134.2 (round to 134).
6. Glucose Aerobic activity utilizes oxygen to burn glucose and fat for energy.
7. Aerobic capacity Also known as VO2max, this is how much oxygen your
body can consume during exercise.
8. Time Strength refers to how much force or load one can move, and power
refers to how fast one can move that force or load. Thus, time is the primary
difference.
9. Increases in stability Mobility and stability co-exist so if one experiences an
increase, the other will naturally follow.
10. Decreased number of mitochondria Mitochondria are the power houses of
the cells, and cardiovascular exercise will strengthen and multiply the number
of mitochondria.
11. Intensity If the muscles are not stressed and then given adequate time to rest,
they will not strengthen or grow.
12. Depression and elevation
13. Latissimus dorsi
14. Mesocycle
15. Macrocycle
16. Gluteus medius
17. Antihistamines These medications are primarily used to treat allergies, not
hypertension.
18. The aerobic threshold has been crossed At this point, the body is training at
a higher intensity and more stress is being placed on the cardiovascular
system.
213 Copyright 2009 - 2010, Starting-a-Personal-Training-Business.com. All rights reserved.
sickle cellulosis
diabetes
epicondyle
anemia
skeletal system
central nervous system
cardiorespiratory system
cardiovascular system
erector spinae
rhomboids
abdominis
trapezius
adrenotrypsis
adenosine triphosphate
adrenosine triphosphate
adrenosine diphosphate
8. Which muscles are responsible for keeping the spine erect? (choose ALL
correct answers):
erector spinae
rhomboids
abdominis
trapezius
9. True or False? Cardiac output is the amount of blood exiting the left ventricle
with each heartbeat.
10. The left lung ________ compared to the right lung.
lymph
hormones
blood
creatine
eccentric
concentric
isometric
procentric
hip extension
hip rotation
hip adduction
hip abduction
137
148
155
160
heart rate
body fat
resistance load
exercise frequency
21. Which is the most convenient method for measuring body fat?
calipers
hydrostatic weighing
BMI weighing
bioelectrical impedance
underweight
normal
overweight
obese
23. The average resting heart rate of a healthy adult in beats per minute is:
50 to 70
70 to 80
80 to 90
90 to 100
24. The form best suited to identifying clients who require medical attention
before beginning an exercise program is:
informed consent
Physical Activity Readiness Questionnaire
medical release
liability waiver
fitness level
exertion level
glucose level
flexibility
gluteus stretch
gastrocnemius stretch
standing adductor
hamstring release
27. If your client wants to build muscle, how much rest time do you allow
between sets?
28. What is the maximum heart rate of a 40-year-old male with BMI of 25 and
resting heart rate of 70 beats per minute?
150
175
180
195
none of the above
30. Which statements about cross training are true? (choose ALL correct
answers):
31. Your new client only has time for a 45-minute workout. He/she has been
previously sedentary. What program is best for him/her?
10 minutes of warm up, 10 minutes at 60-70% THR, 10 minutes at 7080% THR, 10 minutes at 80-85% THR, 5-minute cool down
5 minutes of warm up, 30 minutes of weight training, 5-minute cool
down
10 minutes of warm up, 30 minutes at 70-80% THR, 5-minute cool
down
5 minutes of warm up, 30 minutes of brisk walking at 40-50% THR,
5-minute cool down
32. During the initial phase of working with an unconditioned client, workout
frequency should be ____ times per week.
1
3
5
7
33. As your client moves into the improvement conditioning phase, ________ of
workouts should increase. (choose ALL correct answers):
duration
frequency
intensity
modality
proprioception
interval training
super setting
functional overload
36. Which of the following terms refers to movement away from the sagittal
plane?
supination
flexion
adduction
abduction
isometric
eccentric
procentric
concentric
hip extension
hip flexion
hip abduction
hip adduction
39. Which of the following is a benefit of cool down? (choose ALL correct
answers):
aids in the dissipation of waste products, including lactic acid
reduces the potential for DOMS
reduces the chances of dizziness or fainting caused by the pooling of
venous blood at the extremities
reduces the level of adrenaline in the blood
all of the above
40. You get _______ range of motion with barbells compared to dumbbells.
increased
decreased
the same
41. Turning toward the midline of the body is known as:
lateral rotation
medial rotation
intrarotation
interrotation
42. What begins when one foot touches the ground and ends when the same foot
touches the ground again?
stride
rotation
repetition
gait
43. The point where loss of control of the center of gravity occurs is known as
the:
limit of stability
instability threshold
controlled instability
maximal stability
44. True or False? Passive joint stabilization is the body's ability to stabilize joints
during movement.
Part 5: Safety, Legal and Business Issues
45. The ability of the body to cool itself is _________ with humidity.
increased
decreased
disabled
unchanged
ask questions
airway
arteries
none of the above
arthritis
osteoarthritis
osteoporosis
cavinitis
every day
every week
every month
quarterly
52. True or False? Using knee wraps and supports will help reduce injury.
53. Hyponatremia is caused by:
Part 6: +utrition
54. Which of the following are food groups according to the USDA food
pyramid? (choose ALL correct answers):
fats
grains
milk
meat and beans
extras
dairy
oils
55. Physically active women are at higher risk for which condition?
angina
bulimia nervosa
iron deficiency
stroke
increasing activity
reducing calories consumed
decreasing activity and increasing consumption
increasing activity and reducing consumption
1500
1800
2100
2400
58. You have a meal consisting of 4 grams of fat, 10 grams of carbohydrates and
3 grams of protein. How many calories did you consume?
88
94
102
118
none of the above
emphysema
lung cancer
restrictive lung disease
obstructive lung disease
60. Which of the following statements is TRUE regarding losing weight during
pregnancy?
Weight loss during pregnancy can be toxic to the fetus.
Weight loss during pregnancy deprives the fetus of food.
Weight loss during pregnancy can be done safely under the supervision
of a doctor.
None of the above statements are true.
61. Older populations are more likely to experience which muscle condition?
hypertrophy
atrophy
maximothy
dystrophy
31. 10 minutes of warm up, 30 minutes at 70-80% THR, 5-minute cool down
Having been previously sedentary, the client needs a longer warm up time but
can exercise at a normal level of intensity.
32. 3 times per week This is the recommended frequency to avoid injury and
over-training.
33. Duration, frequency and intensity At this stage only modality should not
increase.
Part 6: +utrition
54. Grains, milk, meat and beans, oils Other categories include fruits and
vegetables (now separate categories).
55. Iron deficiency Physically active women use iron more efficiently and more
quickly and are at higher risk for deficiency.
56. All of the answers EXCEPT decreasing activity and increasing consumption
are correct. To create a calorie deficit you must use more calories than you
consume.
57. 2100
58. 88 There are 4 calories per 1 gram of carbohydrates or protein and 9 calories
per 1 gram of fat. Therefore, you can calculate the answer as shown:
(4 x 9) + (10 x 4) + (3 x 4) = 88.