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Question 1

Which of the following is not needed to be understood in order to design an individualized, systematic and integrated fitness assessment?

Client’s schedule

Client’s goals

Client’s needs

Client’s abilities

Client’s health history

Answer 1

Client’s schedule:

is correct because this has no bearing on a client’s ability and safety.

Note: a comprehensive fitness assessment is needed to design and evaluate any training program that will be implemented with the client.

Note: a thorough understanding of the client’s ability and safety in performing the assessment as well his need of the training program and the goals he hopes to accomplish from it are necessary to plan an individualized fitness assessment.

Client’s goals: is incorrect because this shapes which assessments are utilized.

Client’s abilities: is incorrect because this determines assessment selection.

Client’s needs: is incorrect because this is a direct factor in selecting assessments and tests.

Client’s health history: is incorrect because this also aids in assessments that are sage for the client.

Question 2

Which is a major risk factor for coronary artery disease?

Obesity

Smoking

Hypertension

All of these

Family history

Answer 2

All of these:

is correct because there are several major risk factors that trainers should be aware of when it comes to coronary artery disease.

Note: family history, obesity, smoking and hypertension each continue to be the risk for coronary artery disease.

Note: a trainer can get all of this info through proper risk assessments during the initial assessment phase with a client.

Question 3

Stretches that work the hips include which of the following exercises?

Standing calf stretch and wall stretch

Side bend with straight arms and with bent arms

Forward lunge [fencer] and the supine knee flex

Straddle and seated calf stretch

Side quadriceps stretch and standing hamstring stretch

Answer 3

Forward lunge [fencer] and the supine knee flex:

is correct because the muscles affected by the forward lunge, also known as the fencer, include the iliopsoas and the rectus femoris.

Note: the hip extensors, the gluteus maximus and hamstrings are involved in the supine knee flex.

Note: there are also other hip stretches that increase flexibility in other areas of the hips.

Side bend with straight arms and with bent arms: is incorrect because these stretches affect the torso.

Side quadriceps stretch and standing hamstring stretch: is incorrect because these stretch the thigh muscles.

Straddle and seated calf stretch: is incorrect because the seated calf stretch affects the gastrocnemius and soleus.

Standing calf stretch and wall stretch: is incorrect because these stretches affect different areas of the body.

Question 4

As a client improves their fitness, what will occur with their resting heart rate measurement?

It will increase

It will cease

It will decrease

It will not change

It will double

Answer 4

It will decrease:

is correct because this is associated with an increased stroke volume.

Note: an adaptation of endurance training is an increased stroke volume which will decrease the work the heart must perform both at rest and during exercise.

Note: though there are no standards for resting heart rate, it is a common measure of cardiovascular fitness.

It will increase: is incorrect because this is an indication of decreased fitness.

It will not change: is incorrect because this indicates no difference in cardiorespiratory fitness.

It will double: is incorrect because this increase would be a massive [and impossible] decrease in fitness.

It will cease: is incorrect because this indicates death.

Question 5

Which of the following is the most commonly used flexibility test?

The runner’s stretch test

The kneeling hip flexor stretch

The splits test

Stand and toe touch test

Sit and reach test

Answer 5

Sit and reach test:

is correct because this is very practicle for those with low back pain, a common complaint.

Note: the sit and reach test assesses the flexibility of the hamstrings, hips and lower back muscles.

Note: unfortunately there isn’t a universal or one-size-fits-all test that will best determine one’s level of flexibility.

Stand and toes touch test: is incorrect because this may be a unsafe position for some clients.

The runner’s stretch test: is incorrect because this does not have any normative data and is not easy to measure.

The splits test: is incorrect because this is impractical for many individuals.

The kneeling hip flexor stretch: is incorrect because this is not easy to measure.

Question 6

A client is using bio electrical impedance to measure body composition. Which substance in the body will provide the highest impedance (effective resistance) to electrical current?

Water

Electrolytes

Fat tissue

Connective tissue

Muscle tissue

Answer 6

Fat tissue:

is correct because this tissue has little water or electrolytes which conduct electricity well.

Note: bio electrical impedance devices predict body composition by measuring how quickly an electrical current can pass through the body.

Note: those with more lean tissue will have the current pass through more quickly because muscle is primarily composed of water and electrolytes.

Water: is incorrect because this is an excellent electrical conductor.

Electrolytes: is incorrect because this conducts electrical current very well.

Electrolytes: is incorrect because this conducts electrical current very well.

Muscle tissue: is incorrect because this tissue is comprised primarily of water and electrolytes.

Question 7

During which stage of the initial client consultation should the personal trainer be prepared to respond to objections?

Medical history

Introduction

Health and fitness assessment

Agenda review

Obtaining client commitment

Answer 7

Obtaining client commitment:

is correct because this is the time when a client has to gather all of the information about your services and must make a decision.

Note: Common objections are money, time, procrastination and other conflicts and the personal trainer must remain positive, listen to the objections and respond with empathy and truthfulness.

Note: the goal of the initial client consultation is to solve all of these issues before they are brought up, but this is not always realistic.

Introduction: is incorrect because it is unlikely for a client to present objections before sll the information has been presented to them.

Agenda review: is incorrect because the client has not been asked to make a decision during this stage.

Health and fitness assessment: is incorrect because the client is typically focused on the task at hand.

Medical history: is incorrect because this is a dialogue in which the personal trainer is anticipating objections and attempting to solve them before they are vocalized.

Question 8

Which of the following pieces of data is not needed to predict one’s oxygen consumption during the Rockport Walk Test?

Age

Height

Weight

Heart rate

Time of completion

Answer 8

Height:

is correct because it is not included in the calculation to determine cardiorespiratory fitness.

Note: The Rockport Walk Test is a submaximal cardiorespiratory fitness test that can be used to estimate a cardiovascular starting point based on ability level.

Note: it involves walking one mile as fast as possible and requires the client’s age, weight, time of completion and final heart rate.

Age, time of completion, heart rate and weight are incorrect as these are included in the formula to determiine cardiorespiratory fitness using the Rockport Walk Test.

Question 9

Which of the following is the least accurate method for measuring body composition?

Hip circumference

Body mass index

Skinfold measurement

Waist circumference

Bioelectrical impedance

Answer 9

Bioelectrical impedance:

is correct because there are many pre-test conditions that must be met to have an accurate reading.

Note: it is a quality, accurate device it is also very expensive.

Note: the advantage of bioelectrical impedance is that it is very non-invasive and easy to administer.

Skinfold measurement: is incorrect because, though it may have technician error, when done properly, is considered the gold standard.

Waist circumference: is incorrect because this is easy to measure.

Body mass index: is incorrect because although not very valid, is easy to measure accurately.

Hip circumference: is incorrect because this is easy to measure accurately.

Question 10

When assessing a client, which of the following should be considered first?

One rep maximum squat

Skinfold measurments

VO2 Max

Resting heart rate

Maximum heart rate

Answer 10

Resting heart rate:

is correct because this is a resting physiological measurement.

Note: ACSM recommends that trainers perform measurements in a logical order, starting with, resting physiological measurements first.

Note: Such measurements include resting heart rate and resting blood pressure.

Skinfold measurements: is incorrect because this is not a physiological measurement that ensures the health and safety of the client before exercising.

Maximum heart rate: is incorrect because this is a high intensity physiological measurement.

VO2 Max: is incorrect because this is a maximal performance measurement.

One Rep Maximun squat: is incorrect because this is a high intensity performance measurement.

Question 11

During which phase of running should the body lean slightly forward?

Flight

Acceleration

Support

Heel strike

Top end speed

Answer 11

Acceleration:

is correct because leaning the body slightly forward during acceleration ensures that the direction of force will maximize propulsion forward.

Note: during maximal velocity, the body will be fairly neutral and relaxed to allow the limbs to move freely.

Top end speed: is incorrect because the body is fairly neutral during this type of running.

Flight: is correct because this phase of running occurs during both acceleration and top speed running.

Support: is incorrect because this phase of running occurs during both acceleration and top speed running.

Heel strike: is incorrect because this phase of running occurs during both acceleration and top speed running.

Question 12

Which of the following formulas is correct when calculating fat mass?

Body fat percentage - scale weight = fat mass

Body fat percentage / scale weight = fat mass

Body fat percentage + scale weight = fat mass

Body fat percentage x fat mass = scale weight

Body fat percentage x scale weight = fat mass

Answer 12

Body fat percentage X scale weight = fat mass:

is correct because this will result in a portion of the overall body mass, in this case the fat mass.

Note: calculating fat mass is important as an initial assessment of body composition which can help guide exercise programming.

Note: this can also be used as a motivator and a method of assessing progress.

Body fat percentage / scale weight = fat mass: is incorrect because this will result in a number much less than the correct answer.

Body fat percentage + scale weight = fat mass: is incorrect because fat mass cannot equal more than scale weight.

Body fat percentage - scale weight = fat mass: is incorrect because this will result in a negative number.

Body fat percentage x fat mass = scale weight: is incorrect because this is not a product that is desired.

Question 13

Which of the following muscle groups should be exercised first?

Large muscle groups

Small muscle groups

Distal muscle groups

Central muscle groups

Posterior muscle groups

Answer 13

Large muscle groups:

is correct because these exercises are more intense and require more energy to perform at the desired level than smaller muscle groups.

Note: the ACSM recommends that you exercise the larger muscles first, like those targeted during a bench press or a squat.

Central muscle groups: is incorrect because these muscles tend to be small.

Posterior muscle groups: is incorrect because this category may include small muscle groups.

Distal muscle groups: is incorrect because this category may include small muscle groups.

Question 14

Which of the following is not a benefit of regular physical activity?

Improved cardiovascular and respiratory function

Increased metabolic rate

Increased stress

Increased cognitive function

Decreased risk of falls

Answer 14

Increased stress:

is not a benefit of regular activity.

Increased stress would not be considered a benefit.

In fact, regular physical activity has been shown to reduce stress as well as other benefits such as increased functioning of the body’s system, decreased chance of disease increased physical strength and function, decreased mortality, improved mood and cognitive skills and enhanced feelings of well-being.

Increased metabolic rate: is incorrect as this is a benefit of regular physical activity. An increased metabolic rate is important for weight and blood sugar maintenance as well as overall health.

Decreased risk of falls: is incorrect as this is, instead, a benefit of regular physical activity. The consequence is especially important for those populations that have an increased risk of falling such as the elderly.

Increased cognitive function: is also a benefit of regular physical activity, therefore this answer is incorrect. Exercise helps to improve cognitive function through increase blood flow to the brain and increased maintenance of brain tissue density.

Improved cardiovascular and respiratory function: is incorrect as these are benefits of regular physical activity. Regular exercise can improve stroke volume, maximal oxygen uptake and decreased minute ventilation at a given exercise intensity.

Question 15

Which of the following assessments is designed to measure range of motion?

Sit and reach

Posture assessment

Partial curl-up

Submaximal cycle test

Skinfold measurement

Answer 15

Sit and reach:

is correct because this test measures the flexibility of the hamstrings, hips and lower back.

Note: these areas are significant for a lot of low back pain sufferers.

Note: there is no single best test of overall flexibility, but the sit and reach test is the most common and practicle to use.

Submaximal cycle test: is incorrect because this is a static test, with range of motion having no factor in the assessment.

Skinfold measurements: is incorrect because this is a test for body composition.

Partial curl-up: is incorrect because this is a measure of muscular endurance.

Question 16

Which areas of the body can be injured when performing the lat pull-down exercise with a bar behind the neck?

Shoulder and lumbar spine

Shoulder and cervical spine

Elbow and thoracic spine

Shoulder and thoracic spine

Answer 16

Shoulder and cervical spine:

is correct because pulling a bar behind the neck in the lat pull-down exercise will greatly decrease the acromion space of the shoulder, possibly leading to impingement or rotator cuff issues, and by cranking the neck forward to avoid the bar, a herniation may occur.

Note: if using a bar during the lat pull-down exercise, it should pass in front of the face to approximately shoulder height.

Shoulder and cervical spine: is incorrect because this poor form will have little negative effect on the elbow.

Shoulder and lumbar spine because this technique error will not effect the lumbar spine.

Elbow and thoracic spine: is incorrect because these areas are unlikely to be injured as a result of this poor form.

Shoulder and thoracic spine: is incorrect because the thoracic spine is not likely to be injured as a result of this technique flaw.

Question 17

Which of the following is the least likely to result in overtraining syndrome?

Training on a daily basis

Training soley with high intensities

Repeatedly eating and sleeping poorly

Performing a very high intensity training session

Progressing load and volume to quickly

Answer 17

Performing a very high intensity training session:

is correct because one intense training session is not enough to cause overtraining syndrome if sufficient recovery is allowed.

Note: overtraining syndrome occurs by those who are training beyond the body’s ability to recover.

Note: either the sessions are repeatedly too intense, the recovery is not sufficient, or the progression is occurring to rapidly.

Progressing load and volume to quickly: is incorrect because this is a common cause of overtraining syndrome.

Training on daily basis: is incorrect because this does not allow for sufficient recovery.

Training soley with high intensities: is incorrect because this is often an underlying cause of overtraining syndrome.

Repeatedly eating and sleeping poorly: is incorrect because these factors can decrease the body’s ability to recover.

Question 18

Which of the following joints is not proximal to the elbow?

Wrist

Humerus

Scapula

Clavicle

Shoulder

Answer 18

The wrist:

is not proximal to the elbow.

Note: proximal refers to something that is close to a reference point,

Note: in anatomy the reference point is typically the center of mass.

Note: distal refers to something that is farther away from the reference point.

Note: the wrist is farther away from the center of mass than the elbow.

The humerus: is incorrect because it is proximal to the elbow. The humerus is the upper arm bone directly proximal to the elbow.

The shoulder: is incorrect because it is proximal to the elbow. The shoulder is the proximal joint closest to the elbow.

The clavicle: is incorrect because it is proximal to the elbow. This bone is located in the upper torso, directly proximal to the shoulder joint.

The scapula: is incorrect because it is proximal to the elbow. The scapula is located on the dorsal side of the upper back, inferior [below] the clavicle.

Question 19

Which of the following prescriptions of volume is least appropriate for pregnant women?

1 set of 20 reps with 40% load

3 sets of 10 reps with 65% load

2 sets of 15 reps with 55% load

4 sets of 4 reps with 85% load

3 sets of 8 reps with 70% load

Answer 19

4 sets of 4 reps with 85% load:

is correct because this heavy a load may be dangerous for the woman and the baby.

In pregnant women the pressor response [sudden increase in heart rate and blood pressure] is not recommended for the health of both the woman and the baby.

Note: heavy resistance training or isometrics are the most likely to elicit response.

3 sets of 8 reps with 70% load: is incorrect because it is not the least appropriate heavy resistance training option.

2 sets of 15 reps with 55% load: is incorrect because this load is most likely safe for pregnant women and their baby.

3 sets of 10 reps with 65% load: is incorrect because this is not considered a heavy resistance training load.

1 set of 20 reps with 40% load: is incorrect because this is considered a light training load.

Question 20

Which type of hormone breaks down protein?

Acidic

Endothermic

Exothermic

Anabolic

Catabolic

Answer 20

Catabolic:

is correct because the common catabolic hormones such as cortisone and hydrocortisone break down cells and tissues.

Catabolic hormones are necessary for rebuilding tissues and hypertrophy.

Note: sometimes chronic increases in these hormones can cause health problems.

Endothermic: is incorrect because these are substances that intake energy.

Anabolic: is incorrect because these hormones build protein.

Exothermic: is incorrect because these substances release energy.

Acidic: is incorrect because these substances have low pH.

Question 21

Which of the following needs to be considered least when progressing a client’s training program?

Client’s fitness level

Client’s goals

Client’s age

Client’s health status

Client’s gender

Answer 21

Client’s gender:

is correct because progression is a completely individualized approach and should be least concerned with non-controllable factors other than age.

Factors such as the client’s health and fitness history and current status, the age of the client and goals of the training program should be carefully considered.

Note: as a general rule, progression should be conservative by nature.

Client’s goals: is incorrect because this factors heavily into how a client is prgressed.

Client’s fitnss level: is correct because this should factor into progression to ensure safety.

Client’s age: is incorrect because this is an is an important consideration before progressing a client.

Client’s health status: is correct because this should factor into progression to ensure safety.

Question 22

Of the following exercises, which should be performed first during a resistance training session?

Push-up

Curl-up

Power clean

Calf raise

Back squat

Answer 22

Power clean:

is correct because this is a technically difficult multi-joint exercise.

To avoid fatigue, multi-joint exercises should be performed before single joint movements.

Of the multi-joint exercises, those that have the highest level of technical difficulty should have priority and be completed first.

Back squat: is incorrect because this exercise has a lower level of technical difficulty compared to a power clean.

Biceps curl: is incorrect because this is a single joint exercise.

Push-up: is incorrect because though a multi-jointed exercise, it has a low level of technical difficulty.

Calf raise: is incorrect because this is a single joint exercise.

Question 23

According to the social cognitive theory, what are the two most important factors of behavior change?

Motivation and self-control

Positivity and self-control

Self-efficacy and motivation

Outcome expectations and self-efficacy

Outcome expectations and motivation

Answer 23

Outcome expectations and self-efficacy:

is correct because the confidence to perform a task that one believes will lead to a positive outcome is essential to behavior change.

These factors are further divided into environment [both physical and social] one’s skills and abilities, opportunity to watch and learn, self-control reinforcement and incentives, coping skills and experiences that may shape expectancies.

Outcome expectations and motivation: is incorrect because motivation is not as important in the belief that one can achieve success.

Motivation and self-control: is incorrect because the belief that behavior will lead to success is imperative.

Self-efficacy and motivation: is incorrect because motivation is not as important as the belief of what will happen as a result of the behavior.

Positivity and self-control: is incorrect because these are not factors of the social cognitive theory.

Question 24

Which variable is increased throughout linear periodization?

Volume

Number of repetitions

Rest periods

Intensity

None of these

Answer 24

Intensity:

is correct because this periodization style was designed for performance to peak at its conclusion.

Linear periodization is characterized by moving from training with a high volume low intensity to training with lower volumes and higher intensities.

The idea is to promote muscle hypertrophy early in the program and convert to strength later.

Rest periods: is incorrect because, although this may increase during the training progam, it is a result of increasing training intensity.

Volume: is incorrect because this decreases throughout the training program.

Number of repetitions: is incorrect because this decreases throughout the training program.

None of these: is incorrect because intensity will increase throughout the training program.

Question 25

A client is looking to lose body weight, what type of carbohydrate should be suggested to consume during the progress?

Complex carbohydrates

High glycemic index carbohydrate

Low glycemic index carbohydrate

No or little carbohydrates

Simple carbohydrates

Answer 25

Low glycemic index carbohydrates:

is correct because these will help maintain blood sugar levels and decrease insulin response, which aids the storage of fat.

These carbohydrates also tend to be more nutrient dense.

The client will also feel satisfied longer with low glycemic index carbohydrates.

High glycemic index carbohydrate: is incorrect because it will increase the insulin response.

Simple carbohydrates: is incorrect because these are high in sugar and in the glycemic index.

Complex carbohydrates: is incorrect because these can either be high or low in the glycemic index.

No or little carbohydrates: is incorrect because a lack of carbohydrates can lead to mental and physical fatigue.