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Question 1

In the very late stages of a marathon when speed is increased to finish, which macronutrient usage is enhanced to become the primary energy source?

Fat

Water

Protein

Carbohydrate

Vitamins

Answer 1

Carbohydrate:

is correct because once the exercise intensity increases, the contribution of fats decreases due to the increasing role of carbohydrates due to increased need for a instantaneous fuel source.

The fuel source that is used is dependant on duration [it takes time for fat oxidation to increase] and intensity.

Protein: is incorrect as this substrate is only used when fat or carbohydrate is unavailable.

Fat: is incorrect because this substrate is not a primary energy source when exercise intensity is high.

Vitamins: is incorrect because this is not an energy substrate.

Water: is incorrect because this is not an energy substrate.

Question 2

Which stage of readiness to change is characterized by change being planned within the next 6 months?

Action

Maintenance

Preparation

Pre-contemplation

Contemplation

Answer 2

Contemplation:

is correct because at this point, the client is understanding the negative consequences of their current behavior.

It means that a client recognizes the importance of the change, wants to do it at some point, but is not ready to put it into action or even begin preparing for it in the immediate future.

Action: is incorrect because the client is currently pursuing a behavior change in this stage.

Maintenance: is incorrect because the client has already performed the new behavioir for at least six months is this stage.

Preparation: is incorrect because this stage is characterized by the client making changes in the immediate future.

Pre-contemplation: is incorrect because in this stage the client is not fully aware of the negative consequences of their behavior.

Question 3

During his initial consultation, the client informs you that he is currently using beta blockers. What physiological result would be expected during the physiological assessment?

Increased maximal oxygen intake

Decreased strength

Increased joint laxity

Decreased heart rate

Increased blood pressure

Answer 3

Decreased heart rate:

is correct because they will decrease both heart rate and blood pressure.

Clients seeking personal training services may be under the care of a physician and taking one or more prescribed medications.

While it is far from the role of the personal trainer to prescribe, manage or educated clients on prescription usage, understanding which medications are being taken and how they may affect the client’s physiological functioning is important.

Increased blood pressure: is incorrect because beta blockers decrease blood pressure.

Increased maximal oxygen intake: is incorrect because this is not a function of beta blockers.

Decreased strength: is incorrect because this is not a consequence of beta blockers.

Increased joint laxity: is incorrect because this is not a consequence of beta blockers.

Question 4

Which combination of micronutrients is very important for the bone health of an elderly population?

Calcium and vitamin B6

Calcium and vitamin C

Calcium and vitamin D

Zinc and vitamin D

Calcium and Co-Enzyme Q10

Answer 4

Calcium and vitamin D:

is correct because they are important to bone health especially in the elderly population.

Calcium plays an important part in muscle contractions, nerve impulses, regulation of blood pressure, immune function, energy and fat metabolism. Vitamin D also has important immune functions.

Calcium and vitamin B6: is incorrect because vitamin B6 is not related to bone health.

Calcium and vitamin C: is incorrect because vitamin C is not related to bone health.

Calcium and Co-Enzyme Q10: is incorrect because this co-enzyme is not related to bone health.

Zinc and vitamin D: is incorrect because zink is not related to bone health.

Question 5

How long should you wait before reading the calipers in a skinfold measurement assessment after pinching them on the skin?

5 seconds

Should read immediately

1 minute

30 seconds

1 to 2 seconds

Answer 5

1 to 2 seconds:

is correct because this allows the pinched skin to settle, which will provide a more accurate reading.

Skinfold measurements are used to determine body composition.

When performed by a skilled technician thsi method is very accurate.

1 minute: is incorrect because this would provide a very inaccurate reading.

5 seconds: is incorrect because this may be to long and allow the subcutaneous fat to be compressed or move from the caliper’s grip.

30 seconds: is incorrect because this would provide a very inaccurate reading.

Should read immediately: is incorrect because waiting for a brief time [1 to 2 seconds] allows the pinched skin to settle, which will provide a more accurate reading.

Question 6

When manually recording a client’s pulse, where is the preferred location of measurement?

Hip

Neck

Ankle

Chest

Wrist

Answer 6

Wrist:

is correct because it is safe, non-invasive and easy.

Measuring one’s pulse by feeling the pulsating blood through the arteries is a simple method of manually determining heart rate.

Determining resting heart rate is a fairly good indicator of overall fitness, and measuring heart rate during exercise can give the personal trainer insight into how the client is responding to stress.

The neck: is incorrect because this is not as safe or accurate as a wrist measurement.

The chest: is incorrect because it is not possible to manually determine heart rate accurately at this location.

The ankle: is incorrect because it is not possible to manually determine heart rate accurately at this location.

The hip: is incorrect because it is not possible to manually determine heart rate accurately at this location.

Question 7

Which of the following findings during a client consultation would indicate that someone is at moderate risk before beginning an exercise program?

A family history of atheroscelerosis and walks to and from work daily

30 years old and a BMI of 36

Does not currently exercise and has a family history of heart attacks

Smoked for four years and BMI of 18

75 years old and a widow

Answer 7

Does not currently exercise and has a family history of heart attacks:

is correct because moderate risk is defined as having two or more risk factors for cardiovascular disease without having known cardiovascular, pulmomary or metabolic disease and without having major signs or symptoms of these diseases.

The risk factors of cardiovascular disease are family history, age, cigarette smoking, obesity, sedantary lifestyle hypertendsion, dyslipidemia and prediabetes.

Smoked for four years and BMI of 18: is incorrect because this includes only one risk factor, a BMI of 18 is considered normal.

75 years old and a widow: is incorrect because age is the only risk factor.

A family history of atheroscelerosis and walks to and from work daily: is incorrect because family history is the only risk factor.

30 years old and a BMI of 36: is incorrect because obesity is the only risk factor.

Question 8

The 1.5 mile includes which of the following as a contraindication of performing the test?

Unable to jog continuously for fifteen minutes

Individuals with a medical clearance

Those whose BMI considers them overweight

No known heart disease

Individuals who have exercised for only three to six months

Answer 8

Unable to jog continuously for fifteen minutes:

is correct because the ability to perform the test is dependent on performing moderate intensity exercise for approximately fifteen minutes.

The 1.5 mile run test is a field test of cardiorespiratory fitness.

It has been shown to be able to predict VO2 max with relative accuracy.

No known heart disease: is inorrect because this does not exclude an individual from performing the test.

Individuals who have exercised for only three to six months: is inorrect because this individual should be able to perform the test.

Individuals with a medical clearance: is inorrect because this indicates that a medical professional has permitted the test.

Those whose BMI considers them overweight: is inorrect because being overweight, on its own does not exclude one from the test.

Question 9

What is the anatomical term for low blood pressure?

Hyponatremia

Hyperglycemia

Insulitis

Glycemic index

Hypoglycemia

Answer 9

Hypoglycemia:

is correct because ‘hypo’ refers to something that is low or decreasing, and ‘glycemia’ refers both to glycogen or sugar and emia which refers to blood.

Low levels of blood sugar or hypoglycemia, is just as dangerous to an individual as when their blood sugar levels are beyond the recommened ceiling or hyperglycemia.

A trainer must be able to recognize symptoms of these conditions and know how to respond in case of emergency.

Hyperglycemia: is incorrect because it refers to high blood sugar.

Insulitis: is incorrect because this is a condition of pancreatic cells related to diabetes.

Glycemic index: is incorrect because this is the amount that a food will raise blood sugar.

Hyponatremia: is incorrect because this is a dangerous decrease in plasma sodium levels.

Question 10

Which two health issues does the PAR-Q focus on as a pre-preparation screen?

Lung disease and musculoskeletal problems

Heart disease and obesity

Metabolic disease and musculoskeletal problems

Heart disease and aerobic performance

Heart disease and musculoskeletal problems

Answer 10

Heart disease and musculoskeletal problems:

is correct because the questions directly address signs and symptoms of these two health issues.

The PAR-Q is a self guided questionnaire designed to screen individuals for health issues.

If present, these health issues can then be evaluated by medical practioners before participating in an exercise program occurs.

Lung disease and musculoskeletal problems: is incorrect because there are no questions related to lung disease in the PAR-Q.

Heart disease and obesity: is incorrect because the PAR-Q contains no screening for obesity.

Metabolic disease and musculoskeletal problems: is incorrect because there is no screening for metabolic disease within the PAR-Q.

Heart disease and aerobic performance: is incorrect because aerobic performance would require an assessment not a screeing.

Question 11

Which of the following is the highest body mass index that would be considered underweight?

15. 3
16. 2
17. 4
18. 6
19. 8

Answer 11

17.4:

is correct because underweight is considered any BMI that less than 18.5.

Body mass index allows for a height and weight comparison with a single number.

It can be useful to give an overview of body composition, but may warrant further investigation to give an accurate body composition measurement.

18. 6: is incorrect because this BMI would be in the normal range.
19. 2: is incorrect because, although in the underweight classification, it is not the highest number.
20. 3: is incorrect because, although in the underweight classification, it is not the highest number.
21. 8: is incorrect because this number is in the normal range.

Question 12

When should a personal trainer recommend an appropriate training package to a new client?

Immediately before the assessment, but after the medical history

After the informed consent is completed and goals verbalized

After the PAR-Q is completed

After the goals are verbalized and assessments completed

At the beginnng of the initial client consultation

Answer 12

After the goals are verbalized and assessments completed:

is correct because it is at this point that an action plan can be established.

The appointment frequency and number of sessions purchased should be determined by the client’s needs and goals.

The personal trainer should be clear with the client at the beginning and recommend the exercise program that the client needs to succeed.

After the informed consent is completed and goals verbalized: is incorrect because the action plan is not clear at this point.

After the PAR-Q is completed: is incorrect because not all the information needed to make a recommendation is available at this point.

At the beginnng of the initial client consultation: is incorrect because no information has been gathered.

Immediately before the assessment, but after the medical history: is incorrect because no plan can be formulated at this point.

Question 13

Which of the following resistance training systems would allow for the highest number of exercises to be performed within a given amount of time?

Circuit training

Horizontal loading

Supersets

Drop-sets

Multiple-sets

Answer 13

Circuit training:

is correct because it involves a series of exercises, performed one after the other minimal rest, and is considered to have a high density of both work and number of exercises.

There are numerous training systems available for resisitance exercise programs whose structures can provide a variety of effects.

Supersets: is incorrect because the density of exercises is not as high.

Multiple-sets: is incorrect because it has a lower exercise density.

Drop-sets: is incorrect because this typically only includes one exercise.

Horizontal loading: is incorrect because this typically only includes one exercise.

Question 14

Which of the following exercises is performed with a supinated grip?

Triceps extension

Back squat

Dumbbell front lunge

Bench press

Dumbbell biceps curl

Answer 14

Dumbbell biceps curl:

is correct because the palms facing forward such as in the anatomical position, which is the characteristics of the supinated grip, or underhand grip.

Other examples of exercise that use a supinated grip include chin-ups and barbell bent-over rows.

Bench press: is incorrect because this exercise uses a pronated grip.

Triceps extension: is incorrect because this exercise uses a pronated grip.

Dumbbell front lunge: is incorrect because this exercise uses a pronated grip.

Back squat: is incorrect because this exercise uses a pronated grip.

Question 15

What is the primary goal of resistance training with an unstable surface?

To increase functionality

To strengthen the stabilizing muscles

To overcome bodyweight

To train a specific movement

To strengthen the prime movers

Answer 15

To strengthen the stabilizing muscles:

is correct because these are challenged to a greater extent when an exercise is performed on an unstable surface.

A secondary goal would be to strengthen the prime movers.

Unstable surface training falls under the category of motoin-specific or functional training.

To strengthen the prime movers: is incorrect because this is a secondary goal.

To increase functionality: is incorrect because this is a vague goal that cannot be quantified.

To train a specific movement: is incorrect because very few real world movements occur on an unstable surface.

To overcome bodyweight: is incorrect because unstable surface training can include bodyweight or external resistance.

Question 16

How many steps are involved in the process of exercise programming?

2

3

5

10

12

Answer 16

3:

is correct because this includes: assessing health and fitness info, interpreting the info, and combining that information with results and goals.

These steps ensure that the programming will be safe and effective in order to provide the highest level of customer care.

These steps should be ongoing throughout the training process.

Question 17

During a clean or snatch from the floor, at approximately which body landmark does the first pull end?

Hips

Knees

Shins

Waist

Ankles

Answer 17

Knees:

is correct because these exercises must transition around this joint to complete the movement.

The olympic lifts involve a lot of technical aspects in order to perfect this full body exercise.

This typically consists of four phases when beginning from the floor.

The first pull to the knees, the transition, the second pull to the hips and the catch.

Shins: is incorrect because this landmark is too low and does not require the bar to transition around it.

Hips: is incorrect because this is where the second pull occurs.

Waist: is incorrect because this is where the second pull ends at this point.

Ankles: is incorrect because the first pull starts approximately this location.

Question 18

An increase in muscle size or mass is referred to as which of the following?

Hypertension

Hyperglycemia

Hypertrophy

None of these

Hypotrophy

Answer 18

Hypertrophy:

is correct because this is the technical word for increasing muscle size and mass.

It occurs when there’s an increase in size of existing muscle fibers.

Hypotrophy: is incorrect because this is a degeneration of a tissue or organ.

Hyperglycemia: is incorrect because this refers to a large amount of sugar in the blood.

Hypertension: is incorrect because this is an elevated blood pressure.

Question 19

Seated or supine exercises require the athlete to establish and maintain which type of body position?

Arched

Five-point contact position

Valsalva maneuver

Stick point

Lift-off

Answer 19

Five-point contact position:

is correct because this is the safest and most effective position for this type of exercise.

In a five-point contact position, the head is placed firmly on the bench or back pad, the shoulders and upper back are seated firmly and evenly on the bench or back pad and the buttocks are placed evenly on bench or the seat.

Both the right and left feet are flat on the floor.

Sticking point: is incorrect because this refers to the most difficult part of the range of motion.

Valsalva maneuver: is incorrect because maintaining this throughout an exercise is very dangerous.

Lift off: is incorrect because this only refers to the beginning of the exercise.

Arched: is incorrect because this does not refer to maintaining contact between the body and the bench or seat throughout the exercise.

Question 20

Which of the following grips is used when performing a bench press?

Open

Alternated

Supinated

None of these

Pronated

Answer 20

Pronated:

is correct because this exercise uses an overhand, or pronated grip to control the bar.

The bench press is used to increase the size and strength of the pectoralis major and minor as well as the anterior deltoid.

Supinated: is incorrect because this is an underhand grip that does not control the bar as well.

Alternated: is incorrect because this grip is unsafe for the bench press.

Open: is incorrect because this grip is dangerous for the bench press.

Question 21

Which of the following athletic abilities should a client work on if they one rep max squatted 500 pounds, one rep max bench pressd 350 pounds, vertically jumped 30 inches and had a pro agility of 6 seconds?

Lower body strength

Agility

Upper body strength

Lower body power

Answer 21

Agility: (see image below)

is correct because the pro agility time is poor.

Although it is not an exact science…here is a breakdown of where the times rank as far as evaluating talent.

3. 9 to 4.0 – Elite
4. 0 to 4.2 – Pro
5. 2 to 4.6 – Good
6. 6 to 5.0 – Ok
7. 0 to 5.4- Below Average
8. 4 and above – Poor

Knowing a range averages for the basic strength and conditioning tests is important when working with clients and/or athletes.

An average pro agility time is between 4.75 and 5.25 seconds.

Lower body strength: is incorrect because the one rep max squat result was above average.

Upper body strength: is incorrect because the one rep max bench bress was above average.

Lower body power: is incorrect because the vertical jump was sufficient.

Question 22

Which is not a benefit of eating smaller but frequent meals?

Improved metabolic rate

Less expensive

Maintains muscle mass

Lowers stress hormones

Improves physical performance

Answer 22

Less expensive:

is correct because, though it may end up being true, the benefits of eating small meals is more important for behavioral and physiological reasons.

Eating 5 to 6 meals throughout the day has become the widely accepted eating plan among fitness authorities.

The benefits include, improved metabolic rate, lower stress hormones, maintaining muscle mass and improved physical performance.

Question 23

Which of the following modes of endurance exercise is most appropriate for an overweight client with no previous training experience?

Running

Cross-country skiing

Treadmill walking

Playing soccer

Swimming

Answer 23

Treadmill walking:

is correct because an overweight client with little training experience would indicate that he is unskilled with very low fitness, as result, low-impact and low-skill cyclical activities would be recommended.

Other examples of these activities include stationary bikes, eliptical machines, aqua aerobic and slow dancing.

Swimming: is incorrect because this activity may be too highly skilled for the client.

Playing soccer: is incorrect because this activity is too highly skilled and high intensity.

Running: is incorrect because this activity is too intense for the client.

Cross-country skiing: s incorrect because this activity may be too highly skilled for the client.

Question 24

Which of the following is affected by a sprain?

Bone

Muscle

Tendon

Ligament

Connective tissue

Answer 24

Ligament:

is correct because this is a joint injury and ligaments connect bones together.

A sprain can involve the stretching or tearing of a ligament.

A trainer must be aware of this injury, how to prevent it and the symptoms of it.

Tendon: is incorrect because an injury to this structure is a strain.

Muscle: is incorrect because an injury to this structure is a strain.

Bone: is incorrect because an injury to this structure is a fracture.

Connective tissue: is incorrect because this contains many different structures such as ligaments, tendons and discs.

Question 25

Which of the following is considered the study of human movement?

Biology

Physics

Exercise science

Biomechanics

Kinesiology

Answer 25

Kinesiology:

is correct because this study involves how the body moves, the results of these movements and how the body responds to these movements.

This information is important to design and implement training programs to improve movement efficiency and prevent injury.

This field serves as base of knowledge and should be involved in conditioning for the personal trainer.

Exercise science: is incorrect because human movement is one aspect of this topic.

Biology: is incorrect because this topic does not always involve human anatomy and physiology.

Physics: is incorrect because this topic is not limited to human movement.

Biomechanics: is incorrect because this topic is only one aspect of the study of human movement.