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Question 1

A client is training with 85% of their maximum load. How many exercises are they estimated to be able to perform with this load?

one

Six

Ten

Four

Eight

Answer 1

Six:

is correct because volume is related to intensity of training.

85% load corresponds with sets of approximately 8 repetitions using six or less exercises.

Performing too many exercises with this volume may lead to overtraining.

Eight: is incorrect because this is too much volume training.

Four: is incorrect because this is too low a training volume for this load.

Ten: is incorrect because this is too much stimulus and may lead to overtraining.

One: is incorrect because this is not enough stimulus to cause an adaptation.

Question 2

Which of the following strategies is best for including all desired nutrients in one’s diet?

Consume the same foods on a daily basis

Eat a wide variety of foods, regardless of their nutrient content

Eat a wide variety of foods, especially fruits and vegetables

Eat an abundance of foods that are high in only certain nutrients

Consume a variety of dietary supplements

Answer 2

Eat a wide variety of foods, especially fruits and vegetables:

is correct because the variety improves the chances of obtaining all of the desired nutrients and fruits and vegetables are the most nutrient dense foods available.

Good nutrition is based on consuming a balance of the six main nutrients [carbohydrates, fats, protein, vitamins, minerals and water].

Consume the same foods on a daily basis: is incorrect because this lack of variety may not allow for consumption of all essential nutrients.

Consume a variety of dietary supplements: is incorrect because supplements do not contain the phytochemicals that real foods provide.

Eat an abundance of foods that are high in only certain nutrients: incorrect because no attention is paid to consuming nutrient dense foods.

Question 3

Which of the following types of muscle actions can produce the most force?

Fast concentric contraction

Isometric contraction

Slow concentric contraction

Slow eccentric contraction

Fast eccentric contraction

Answer 3

Fast eccentric contraction: is correct.

The relationship of the muscle’s ability to produce force at different velocities is known as the force-velocity curve.

This relationship indicates that for concentric contractions, the ability to produce force decreases as velocity increases.

In contrast, for eccentric contractions, force increases as velocity increases.

Overall, eccentric contractions, can produce more force than isometric contraction, which produce more than concentric contractions.

Slow concentric contraction: can produce more force that fast concentric contractions, but not as much as isometric or eccentric contractions. This answer is incorrect.

Isometric contraction: is incorrect. According to the force-velocity curve isometric contractions can produce more force than concentric contractions but less than eccentric contractions.

Slow eccentric contraction: is incorrect. According to the force-velocity curve, slow eccentric contractions do not produce more force than Fast eccentric contractions.

Fast concentric contraction: have the lowest force outputs of any type of muscle action. This answer is incorrect.

Question 4

What is the recommended daily protein intake for a 32-year-old, 220 pound male who does not compete in any sports?

175 grams

40 grams

60 grams

80 grams

120 grams

Answer 4

80 grams: (Convert lbs to kg and multiply by 0.8)

is correct because the recommended daily allowance of protein for non-athlete adults is 0.8 grams per kilogram of body weight.

A 220 lb individual weighs 100 kg and requires 80 g of daily protein.

175 grams: is incorrect because the weight was not converted in pounds was not converted into kilograms.

40 grams: is incorrect because the amount is too low.

120 grams: is incorrect because the protein recommendation for an adult athlete was used.

60 grams: is incorrect because the amount is lower than what is recommended.

Question 5

During ATP production, which energy system can produce the most from one molecule of glucose?

Creatine phosphate

Electron transport chain

None of these

Anaerobic glycosis

Krebs cycle

Answer 5

Electron transport chain:

is correct because the majority of the 32 ATP that is produced aerobically from one glucose occurs during this process.

Water is also produced as an end product.

Although not as many ATP can be produced from one glucose molecule anaerobically, the process occurs at a higher rate.

Krebs cycle: is incorrect because this cycle serves as a primer to the electron transport chain.

Anaerobic glycosis: is incorrect because much less ATP per glucose molecule is produced via anaerobic means.

Creatine phosphate: is incorrect because this system does not use glucose as a substrate.

None of these: is incorrect because electron transport chain is the correct option.

Question 6

A female client who weighs 110 lbs and does not participate in any extraneous physical activiy should consume how much daily carbohydrate?

200 grams

800 grams

400 grams

600 grams

1000 grams

Answer 6

400 grams: (Convert weight in lbs to kg then multiply by 6 to 10 g per kg)

is correct because this falls within the recommendation of 6 to 10 grams per kg of body weight per day.

A variety of carbohydrate sources should be consumed including vegetables, fruits and grains.

The timing of simple and complex carbohydrates is important as well.

600 grams: is incorrect because this would be in excess of daily carbohydrates.

200 grams: is incorrect because this would be too few carbohydrates and likely cause a lack of energy.

1000 grams: is incorrect because this would be too many carbohydrates, be sure to convert body weight from lbs to kg.

800 grams: is incorrect because this would be in excess of daily carbohydrates.

Question 7

Severing the spinal cord at which cervical level will require the patient’s permanent use of a ventilator?

Eight

Sixth

Tenth

Third

None of these

Answer 7

The correct answer is third:

the diaphram is the primary muscle of inspiration, and quiet expiration can occur simply by relaxing this muscle.

The diaphram is innervated by the phrenic nerve, which originates from the third to fifth cervical spine segments.

An injury at or above this level is diastrous to maintaining respiratory function.

Tenth is incorrect. An injury at this level would result in a loss of dexterity in the arms and fingers while still maintaining most of the function of the arms as well as the diaphram.

Sixth is incorrect. An injury at this level results in limited wrist control and loss of hand fuction, but the ability to breath is maintained.

Eight is incorrect. An injury at this level would result in a loss of dexterity in the arms and fingers while still maintaining most of the function of the arms as well as the diaphram.

Question 8

Which energy system can use carbohydrates, fat or protein as a fuel source?

Oxidative system

ATP-PC system

Glycosis

None of these

Anaerobic system

Answer 8

Oxidative system:

is correct, it begins with the substrate acetl Co-A.

Carbohydrate [in the form of glucose or glycogen] are converted to acetyl Co-A through glycosis.

Protein [in the form of amino acids] is converted via gluconeogenesis and fat [in the form of free fatty acids] is converted via beta oxidation.

ATP-PC system: is incorrect. This system can only use creatine phosphate as a fuel source.

Glycosis: is incorrect because it can only utilize as a fuel source.

Anaerobic system: is incorrect. This system includes the glycotic and ATP-PC energy systems which only use carbohydrate and creatine phospate respectively as fuel sources.

Question 9

In which season is the priority low for sports practice and high for resistance training?

Postseason

In-season

All of these

Pre-season

Off-season

Answer 9

Off-season:

is correct because this time does not include any competitions.

Resistance training would assume high priority in the off-season.

Initially, the emphasis would be on hypertrophy and muscular endurance.

Later in the program, strength and power would take center stage.

Pre-season: is incorrect because this time period is right before competition and requires technical and tactical practice to occur.

In-season: is incorrect because the competitions are occurring during this time period.

Post-season: is incorrect because this is a time for rest and recovery.

All of these: is incorrect because the training priority will differ throughout the year.

Question 10

Which condition is a symptom for cardiovascular, pulmonary or metabolic diseases?

Ankle edema

Obesity

Joint limitations

Low VO2 max

Low muscular endurance

Answer 10

Ankle edema:

is correct because this is often a sign of heart failure or chronic bilateral venous insufficiency.

It is characterized visible by swelling in the ankles.

It’s often a sign of cardiovascular, pulmonary and metabolic disease unless the swelling is simply caused by joint conditions.

Low muscular endurance: is incorrect because this is a performance issue, not a sign of disease.

Joint limitations: is incorrect because this is often associated with arthritis.

Low VO2 max: is incorrect because this is a performance measure, not necessarily a sign of disease.

Obesity: is incorrect because this is a risk factor for these diseases, not a sign of symptom.

Question 11

Which of the following is not a common cause of the most common disability that affects the lumbar spine?

Disc herniation

Facet joint inflammation

Core stability

Poor posture

Muscle strain

Answer 11

Core stability:

is correct as it helps to stabilize the lumbar spine.

Lower back pain will affect 60-80% of the population at some point during their lives.

Obtaining a specific cause of lower back pain is difficult as there is rarely a specific source of the pain or injury.

However, most, not all causes are musculoskeletal in nature.

Disc herniation: is incorrect as low back pain is often associated with this medical issue. Disc herniation involves the disc slipping out between the vertebrae and can impinge on nerves, causing pain.

Poor posture: is often a cause of low back pain and is incorrect. Those poor posture can put unnecssary stress on the back during daily activities.

Muscle strain: is incorrect. pain is often associated with this medical issue, therefore, if the strain has occurrd in the lumbar region, low back pain will occur.

Facet joint inflammation: is incorrect. The facet joints link the vertebrae in the spine together and any issue with the joint is often associated with low back pain.

Question 12

Which of the following must be determined during an initial session with a client?

Client’s readiness to exercise and current stage of behavior change

Client’s knowledge of exercise technique and nutritional compliance

None of these

Expected length of client’s contractual commitment

Client’s current strength, cardiovascular fitness and flexibility levels

Answer 12

Client’s readiness to exercise and current stage of behavior change:

is correct because this will dictate how to proceed with a client.

The most important aspect of the initial consultation with a client is to develop a relationship.

Knowing the client’s needs, goals, and relationship with healthy living is an imperative aspect of this first meeting.

Client’s knowledge of exercise technique and nutritional compliance: is incorrect because this can be addressed in later meetings.

Client’s current strength, cardiovascular fitness and flexibility levels: is incorrect because this can be addressed during the assessment process which occurs in later meetings.

Expected length of client’s contractual commitment: is incorrect because bringing up this topic may decrease rapport and should be held off to later sessions, if at all.

None of these: is incorrect because the most important answer is covered in one of the answers.

Question 13

Which of the following paths of the fitness professional has the highest overhead costs?

Commercial facility employee

Independent contractor

Facility owner

Outdoor boot camp operator

In-home personal trainer

Answer 13

Facility owner:

is correct because this includes rent, equipment and utilities.

Being a facility owner provides a lot of autonomy over business practices and the majority of revenue that is generated.

Independent contractor: is incorrect because this involves small, if any overhead costs.

Commercial facility employee: is incorrect because this involves small, if any overhead costs.

In-home personal trainer: is incorrect because while there are some overhead, these pale in compare to a facility owner.

Outdoor boot camp operator: is incorrect because while there are some overhead, these pale in compare to a facility owner.

Question 14

Which of the following is not a method of better verbal communication with potential client?

Providing scientific information about a client’s barriers

Using “you” statements about the values of a client

Summarizing the information gathered by the client

Asking open-ended questions

Reflecting upon information supplied by the client

Answer 14

Providing scientific information about a client’s barriers:

is correct because it involves more speaking than listening.

When consulting with a new client, a personal trainer should perform more listening than speaking.

Most communication back to the client should be focused around further understanding, clarifying and approval of what is heard.

Asking open-ended questions: is incorrect because this allows for the client to speak and express their feelings more than close-ended questions.

Reflecting upon information supplied by the client: is incorrect because this aids in clarifying what the client is saying.

Summarizing the information gathered by the client: is incorrect because this aids in clarifying what the client is telling the personal trainer.

Using “you” statements about the values of a client: is incorrect because this is client centered communication.

Question 15

Which of the following is not an environmental factor that a client may consider when choosing a personal trainer?

Supportive nature of clients

Facility location

Education of personal trainer

Many exercise equipment options

Cost of training services

Answer 15

Education of personal trainer:

is incorrect because this is a cognitive factor, not environmental.

Not only do clients want a knowledgable and supportive personal trainer, they want a supportive environment with few barriers.

The environmental factors of equipment and layout, location, cost and the supportive nature of the other individuals in the facility are all part of a client’s decision-making process.

Facility location: is incorrect because this is an environmental factor.

Many exercise equipment options: is incorrect because this is an environmental factor.

Cost of training services: is incorrect because this is an environmental factor.

Supportive nature of clients: is incorrect because this is an environmental factor.

Question 16

Which of the following is the best example of a specific goal?

Decrease body fat by 2%

Increase wellness

Improve health

Lose weight

Fit into a specific dress

Answer 16

Decrease body fat by 2%:

is correct because it is clearly defined and has an understood outcome. Specific goals include detailed descriptions of what is to be accomplished.

Improve health: is incorrect because the outcome is vague.

Lose weight: is incorrect because it does not include a detailed description of what is to be accomplished.

Increase wellness: is incorrect because it has an undefined outcome.

Fit into a specific dress: is incorrect because it does not include a detailed description of what is to be accomplished.

Question 17

What business entity is available to a sole proprietor personal trainer to protect their personal assests in the event of a legal liability?

Legal limitations

Informed consent

Limited liability corporation

Independent contract

Personal business ownership

Answer 17

Limited liability corporation:

is correct because this permits only those assets of the business to be available in the event of a claim or judgement.

If a trainer chooses to form a business entity an attorney and or a tax professional should be consulted for advice on particular business structures and the tax implications for the each.

Legal limitations: is incorrect because this is not a business entity.

Informed consent: is incorrect because this is a document to be used between a personal trainer and client.

Independent contract: is incorrect because this is a type of business a personal trainer can work within.

Personal business ownership: is incorrect because this is not a business entity.

Question 18

What risk management factor is the most important when using cardiovascular equipment with new clients?

Proper instruction and supervision

Use a significant speed

Documenting speed, resistance and duration

Allowing a client to set up the equipment themselves

Using non-weight bearing equpiment

Answer 18

Proper instruction and supervision:

is correct because a client may injure themselves if not familiar with the equipment.

Numerous litigation cases feature intances in which a client loses control and fall from the treadmill.

These cases often involve middle-aged or older adult clients who are unfamiliar with the machine’s workings and unable to keep up with the movement speed.

Documenting speed, resistance and duration: is incorrect because, although a good practice, is not as important as familiarizing a new client with cardiovascular equipment.

Using non-weight bearing equpiment: is incorrect because this may not be appropriate or needed for every new client.

Allowing a client to set up the equipment themselves: is incorrect because the new client may not be familiar with the equipment.

Use a significant speed: is incorrect because it may be unsafe for the client.

Question 19

Which of the following practices of a personal trainer could be considered unethical?

Maintain client confidentiality

Provide client-centered service

None of these

Provide evidence based exercise programs

Selling ergogenic aids

Answer 19

Selling ergogenic aids:

is correct because personal trainers should only be selling their services.

Ethically sound personal trainers do not attempt to sell clients any type of ergogenic aids, such as nutritional supplements, exercise equiment, clothing, and so on.

However, recommedations can be made about some of these items.

Maintain client confidentiality: is incorrect because this is an ethical practice.

Provide evidence based exercise programs: is incorrect because this is an ethical practice.

Provide client-centered service: is incorrect because this is an ethical practice.

None of these: is incorrect because the correct answer is given.

Question 20

What is the first step to setting up a successful personal training business?

PAR-Q

Sales

Buying equipment

Develop a business plan

Marketing

Answer 20

Develop a business plan:

is correct because this maps out the process of starting the business.

Success is less likely without a business plan.

This plan includes: budgeting, marketing, setting prices, policies and more.

Marketing: is incorrect because for a product to be established as well as deciding who to market to.

PAR-Q: is incorrect because this is part of an initial consultation with a client not starting a business.

Sales: is incorrect because without a plan, it is unknown what is being sold of for what cost.

Buying equipment: is incorrect because without a plan in place, it is unknown what equipment to buy and how much of it.

Question 22

Which of the following is a sign that the client may be experiencing stress?

Anger

Negative self-talk

Anxiety

Nervous twitching

All of these

Answer 22

All of these:

is correct because stress can manifest itself in many ways and range from verbal to physical cues.

It’s the trainer’s responsibility to recognize these cues and responses from a client, so that the trainer can assist in stress management.

Negative self-talk, anger, anxiety and nervous twitching: is incorrect because, even though true, every choice is true indicating the answer is all of these.

Question 23

Which of the following is within the scope of practice for a trainer?

Stitching up a wound

Administering medications

Diagnosing a client with hypertension

Applying basic first aid techniques

Setting a bone break

Answer 23

Applying basic first aid techniques:

is correct because a trainer is required to have a basic first aid certification.

This falls within a personal trainer’s scope of practice.

However, any medical treatment falls outside of basic first aid is considered outside the scope of practice for a trainer and could lead to legal issues.

Stitching up a wound and Administering medications: is incorrect because these are far outside a personal trainer’s scope of practice.

Setting a bone break and Diagnosing a client with hypertension: is incorrect because these are tasks for a trained medical professional.

Question 24

What is the standard duration of the Astrand-Rhyming Submaximal Cycle Ergometer Test?

5 minutes

6 minutes

2 stages of 3 minutes

4 stages of 3 minutes

8 minutes

Answer 24

6 minutes:

is correct because this is a long enough duration to reach a working heart rate of the exercise bout.

At the end of the six minutes the heart rate is not greater than 125 bpm, another 6 minute bout at a higher intensity will be used.

The Astrand-Rhyming test is useful for individuals that cannot perform high intensity exercise.

5 minutes: is incorrect because this duration is too short.

8 minutes: is incorrect because this duration is too long.

2 stages of 3 minutes: is incorrect because the Astrand-Rhyming test does not use stages.

4 stages of 3 minutes: is incorrect because stages are used by the YMCA test.

Question 25

What recommendations for improving flexibility should be made for a client with arthritis?

Reduction of intensity and duration during inflammation

All of these

Daily stretching sessions

Stretch during the time of day when pain least severe

Extended warm-ups

Answer 25

All of these: