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Question 1

Which of the following activities requires approximately 3.5 mL of oxygen per kg of body weight per minute?

Rest

Moderate resistance squats

Light bike riding

Plyometric exercises

Max intensity sprints

Answer 1

Rest:

is the correct answer as the body requires a VO2 of 3.5 ml/kg/min to maintain resting metabolism.

A metabolic equipment, or MET is simple method of expressing exercise intensity relative to rest.

One MET is equal to resting metabolic:

[3.5 ml/kg/min].

Light bike riding: is incorrect. Any activity that is higher intensity than rest wil require a greater oxygen consumption.

Therefore the VO2 of light bike riding is greater than 3.5 ml/kg/min.

Moderate resistance squats: is incorrect. It is a higher intensity than rest and requires more than 1 MET.

Max intensity sprints: is incorrect. Greater than 3.5 ml/kg/min of VO2 is required to perform activity.

Plyometric exercises are incorrect. They are a high intensity activity requiring greater than one MET of VO2.

Question 2

Which theory of behavior change puts an emphasis on the client’s thoughts and feelings?

Theory of planned behavior

Health belief model

Transtheoretical model

Social cognitive theory

Behavior choice model

Answer 2

Social cognitive theory:

is correct because this model focuses on how clients shape their lives by thinking, feeling, reflecting and observing themselves.

Social cognitive theory states that outcome expectations and self-efficacy are the most important factors in behavior change.

These factors each have environmental and personal aspects.

Theory of planned behavior: is incorrect because this focuses on client’s attitude.

Health belief model: is incorrect because this focuses on the consequences of health and disease.

Transtheoretical model: is incorrect because this focuses on client’s readiness to change.

Behavior choice model: is incorrect because this is not a real model.

Question 3

Which of the following is not a factor in the relative contribution of aerobic and anaerobic metabolism during exercise?

Stroke volume

Muscle capillary density

Ventilation

None of these

Intensity of activity

Answer 3

None of these:

is incorrect. The ability to utilize oxygen depends on it’s delivery [cardiac output, hemoglobin concentration], exchange at the lungs [ventilation], and extraction and utilitzation at the working muscles [capillary, myoglobin and mitochondrial density].

These factors must also be able to meet the energy demands [intensity] of the activity.

Stroke volume: isincorrect. This is the amount of blood pumped per heart beat and play a direct relationship with the amount of oxygen, that is carried in the blood, that can be delivered to the working tissues and allow the contribution of aerobic metabolism to increase.

Intensity of activity: is incorrect. This determines the amount of energy that is required, and if greater than what can be provided by aerobic metabolism will determine the amount of anaerobic metabolism that is required.

Ventilation: is incorrect. This factors into the amount of oxygen that can be deliverd via the bloodstream to be made available for aerobic metabolism.

Muscle capillary density: is incorrect. This factor is related to how much oxygen can be exchange between the blood vessels and the working muscle.

Question 4

What nutrient plays a significant role in satiety control

Fat

Iron

Water

Vitamin D

Carbohydrate

Answer 4

Fat:

is correct because fat stays in the stomach longer than other nutrients.

This allows people to feel fuller for longer.

This makes fat an important nutrient to consider when working with weight loss clients.

Vitamin D: is incorrect because this nutrient improve bone health.

Carbs: is incorrect because this is the main energy source.

Water: is incorrect because this nutrient controls fluid balance and temperature.

Iron: is incorrect because this nutrient aids oxygen carrying capacity.

Question 5

What is the main function of carbs in the body?

Provides energy for the body

Aids in absorption of various nutrients in the body

Provides building blocks for various tissues of the body

Provides enzymes for the various functions of the body

Aids in digestion of various nutrients in the body

Answer 5

Provides energy for the body:

is correct because carbs can easily be broken down to use in multiple energy systems.

Carbs are compounds that contain carbon, hydrogen and oxygen.

They are classified as simple [sugars], complex [starches] and fibers.

Provides building blocks for various tissues of the body and Provides enzymes for the various functions of the body: is incorrect because this is the main function of protein.

Aids in absorption of various nutrients in the body: is incorrect because this is a function of another nutrient.

Aids in digestion of various nutrients in the body: is incorrect because this is a function of fat.

Question 6

Which strategy of designing training programs involves systematic variation of the training parameters in order to maximize their effect?

Variable planning

Cyclization

Qualitative planning

Periodization

Linearalization

Answer 6

Periodization:

is correct because this is the planned distribution or variation in training means and methods on a periodic or cyclic basis.

The variables manipulated at each level of planning include exercise [or work] intervals, exercise order, exercise/relief, frequency, intensity, relief or recovery [or rest] interval, repetition, series, set and volume.

Periodization is largely based on Selye’s work on the manner in which the human body reacts to stress, which he describes as the General Adaptation Syndrome [GAS].

Cyclization: is incorrect because this is the incorrect term.

Variable planning: is incorrect because this does not denote a systematic variation in training parameters.

Qualitative planning: is incorrect because there is a quantitative aspect to training programs as well.

Linearalization: is incorrect because not all periodization is linear in nature.

Question 7

The study of motion and the causes of motion on the human body is known as which of the following areas of knowledge?

Anatomy

Physiology

Exercise science

Biomechanics

Kinesiology

Answer 7

Biomechanics:

is correct because this field of knowledge helps provide insight on bodily motion and the causes behind these motions.

Biomechanics is important to promote safe and effective exercise technique and to decrease risk by increasing injury prevention.

Kinesiology: is incorrect because although it includes biomechanics, it also takes into consideration the neural and cardiovascular aspects as well.

Physiology: is incorrect because this is the function of a living organism and its parts.

Exercise science: is incorrect because this includes not only biomechanics but physiology, motor control and other aspects as well.

Anatomy: is incorrect because this is the study of the structure and location of the organs, tissues and cells of the body.

Question 8

Training that emulates movements during one’s everyday life is called which of the following?

Anaerobic training

Functiinal training

Plyometrics

Flexibility training

Core training

Answer 8

Functional training:

is correct because this includes exercises that mimic everyday activities.

It is designed to help train individuals to better perform their everyday tasks and movements.

Trainers would focus on exercises that would help improve job-related functions such as lifting heavy objects from the floor, or improve daily chores such as carrying laundry baskets.

Anaerobic training: is incorrect because this training focuses solely on high intensity activities.

Plyometrics: is incorrect because this is designed to improve power and speed.

Core training: is incorrect because this training focuses on one area of the body.

Flexibility training: is incorrect because this is designed to increase elasticity and length of the muscular system.

Question 9

In addition to hand position, what other factor is important in determining grip?

Reducing hand moisture prior to the exercise

Maintaining max grip strength

All of these

Unsing a hook grip

Placing the hands at the appropriated distance from each other

Answer 9

Placing the hands at the appropriated distance from each other:

is correct because hand position should result in a balanced, even bar.

Grip width refers to the distance of each hand to the other and can be either common, wide and narrow.

For most exercises, correct placement is approximately shoulder-width apart.

Reducing hand moisture prior to the exercise: is incorrect because this may not always be needed.

Maintaining max grip strength: is incorrect because this may useless if the hands are placed inappropriately on a bar.

Unsing a hook grip: is incorrect because this grip is only appropriate for certain exercises.

Question 10

Which of the following is not a benefit of eating many, small meals for a client whose goal is fat loss?

Increased lipid burning enzymes

Controlled hunger

Minimized blood sugar fluctuations

Decreased stress hormone production

Increased energy levels throughout the day

Answer 10

Increased lipid burning enzymes:

is correct because this is not achieved by eating smaller, more frequent meals.

Benefits of this regime include metabolic rate maintenance, increased glucose tolerance, fewer blood sugar fluctuations, increased muscle mass maintenance, increased daily performance and energy levels and better ability to control hunger.

All other options offered are incorrect because they are benefits of eating many small meals throughout the day.

Question 11

Which of the following is the most accurate method for a client to measure their training stress?

Work-load

Workload tolerance

Volume-load

Repetition volume

Energy cost

Answer 11

Volume load:

is correct because this includes both amount of stress and the intensity of the stress.

There will be a lower end, the stimulus threshold necessary to trigger the desired effects and an upper end, the point of diminishing returns.

Beyond that latter point, further application will not serve a beneficial purpose and may in fact be harmful.

Work-load: is incorrect because this doesn’t include volume and intensity.

Workload tolerance: is incorrect because this is not a calculation of applied stress.

Energy cost: is incorrect because this is only measuring the amount of stress, not how that stress is applied.

Repetition volume: is incorrect because this doesn’t account for the intensity of the stress.

Question 12

What is the purpose of a waiver or release of liability document for a personal trainer?

To protect the liability of the trainer in case of injury in transit to facility

To protect the liability of the trainer in case lack of results

None of these

To protect the liability of the trainer in case of equipment failure

To protect the liability of the trainer in case of negligence

Answer 12

To protect the liability of the trainer in case of negligence:

is correct because a waiver or release of liability document is designed for the client to knowingly waive or release the personal trainer of liability from any acts of negligence.

The type of documentation needed is dependent on the state of practice, and consultation with and attorney may be warranted to ensure protection.

The other options are incorrect because they don’t fall on they responsibility of a personal trainer. [In the case of equipment failure: only if trainer neglected to maintain the equipment].

Question 13

What should a trainer do before offerng to spot their client?

Properly set up equipment

All of these

Demonstrate the exercise to be performed

Ask if they can touch the client

Answer 13

All of these:

is correct because they all relate to establishing trust, communication and a safe environment with a client.

A trainer should always ask the client if it is acceptable to touch during a spot.

Additionally, a trainer must ensure that the machine is accurately set up fo the client and that the client has been properly informed how to perform the exercise.

All other options offered are incorrect because individually, they are only a part of the whole answer.

Question 14

Which of the following is not a method of reducing risk when using weight machines for exercise?

Documenting the weight, number of sets and number of repetitons for the client

Give the client proper instructions and supervision

Perform regular maintenance on the equipment

Progressing the intensity every exercise session

Inspect the equipment before use

Answer 14

Progressing the intensity every exercise session:

is correct because this is a common cause of injury.

Progression should occur through following a conservative plan to increase intensity in communication with the client.

Weight machines carry a reduced risk of injury because the client’s body is more stable and movement is more restricted than with free weights.

All other options offered are incorrect because they either reduce risk and decrease incidence of injury.

Question 15

Which of the following terms describes a trainer who owns their own company but still works as a PT fo a 3rd party?

Independent contractor

Sole proprietor

Business partner

Full-time employee

Fitness manager

Answer 15

Independent contractor:

is correct because this indicates that this PT is not a full-fledged employee of the company, despite performing some work for them.

As a trainer, there are several different models for starting your own business.

You can be the sole owner of your training company but work as an independent contractor for a gym that sets your schedule and decides how frequently you work.

The other options are incorrect because they either, don’t own their own company, are a full-time employee or working for a 3rd party company.

Question 16

What aspect of a personal training competitor is the most important when determining pricing?

The credentials of the competitor

The location of the competitor

The number of years in business of the competitor

All of these

The target audience of the competitor

Answer 16

The target audience of the competitor:

is correct because this will determine whether they are trying to attract the same clients.

If the competitor has a different target audience then they are not a true competitor for business and their other factors are inconsequential.

If the target audience is the same or similar then factors such as location, level of service and staff qualifications become important.

The other options are rendered irrelevant if they’re not after the same target audience.

Question 17

Which of the following is not an important form to minimize risk for a PT?

PAR-Q

Health history questionnaire

Advertising flyer

Client progress notes

Fitness assessment form

Answer 17

Advertising flyer:

is correct because this form or document does nothing to improve a client’s safety.

As important as having a risk reduction form is, it is important that these forms are used and fully completed by the PT and client.

An incomplete form is often the source of more questions than answers and may imply that the PT was not thorough.

The other options are incorrect because they either identify risk before the client begins exercising, tells where the client should begin in order to keep safe or when to increase intensity of the exercise program.

Question 18

Which of the following aids in providing great customer service as a PT?

Answer only relevant questions

Meet client’s expectations

Present a positive image only when training clients

Work to achieve adequate rapport and then maintain that level

Take ownership of complaints

Answer 18

Take ownership of complaints:

is correct because this will improve the relationship with a client.

Great PTs provide excellent service through their demeanor and behaviors.

Representing a positive image throughout the entire day, taking time for every client [even those who aren’t yours], striving to always improve and constantly exceeding client expectations leads to success in the fitness industry.

Other options are incorrect because: PTs should always put for a positive image, answer all questions, alway work to improve [not maintain level] and exceed client’s expectations.

Question 19

An incident report must include which of the following?

I. Facts surrounding the incident

II. Opininion about cause of incident

III. Name of contact information of witnesses

IV. Signature of individual who experienced the incident

Answer 19

I, III and IV only:

is correct because these are the three aspects of an incident report that provide all of the pertinent information about the incident and allows for further contact of those involved if needed.

PTs should document all accidents and incidents immediately.

Insurers will provide incident reporting forms.

Note: PTs should always have extra forms with them when working.

Other options are incorrect because: opinions aren’t useful on this type of documentation, contact information of witnesses is important as are signatures.

Question 20

In addition to the PT certification, which of the following is necessary to guide client’s through an exercise program?

Specific population certifications

Post-secondary degree in marketing

Post-secondary degree in exercise science, kinesiology or human movement

CPR and AED certification

Corrective exercise certification

Answer 20

CPR and AED certification:

is correct because in addition to guiding clients to achieve their desired results, maintaining their health and safety is a required element of working as a PT.

Current CPR and AED certifications depict professionalism and attention to risk management.

Other options are incorrect because: they’re not essential or pre-requisite to working as a PT.

Question 21

Which method of minimizing risk is not regulated by the law in every state?

Maintaining a safe premises

None of these

Obtaining an informed consent

Proper qualifications

Working within scope of practice

Answer 21

Proper qualifications:

is correct because in major jurisdictions, there may be no formal requirements that one must meet in order to present oneself as a PT.

Where no specific requirements are dictated by statute or ordinance, employment policies may mandate a particular course of study or training.

However, even when requirements are minimal, professional certifications and adherence to industry-recognized standards will serve to maintain professionalism, minimal liabilty and offer guidance to clients as to the trainer’s credentials.

Other options are incorrect because they are methods of minimizing risk that have legal ramifications, that can result in litigation.

Question 22

A market niche should be based on which of the following factors?

All of these

Training need

Client type

Potential income of the niche

Training location

Answer 22

All of these:

is correct because a market niche should be based on all of the options given, among others.

A market niche represents a client group with similar needs and goals.

PTs often choose to focus their marketing efforts on one or several of these groups.

Question 23

What skill isn’t required for a PT manager?

Interviewing and hiring PTs

Policy setting

Employee training

Marketing and sales

Equipment repair and maintenance

Answer 23

Equipment repair and maintenance:

is correct because the PT mgr doesn’t necessarily have to repair and maintain equipment themselves.

However, it may fall under the responsibility of the PT mgr to ensure that these tasks take place.

The added responsibility of the PT mgr requires good organization skills and time management.

Other options are incorrect because they’re each part of a PT mgr’s reponsibility.

Question 24

A 53-year old male client has a body fat % of 23.8%, which category of body comp would this client fall into?

Fair

Good

Poor

Excellent

Very lean

Answer 24

Fair:

is correct because this category for this age group is for body fat %s between 23-24.9%.

Understandng which category a client falls into is important for determining training goals.

Fair would indicate that unless other assessments show better results, body composition may not be the priority when designing an exercise program.

Other options are incorrect because 23.8% doesn’t fall into their parameters.

Question 25

Which of the following indicates correct landing position during plyometric exercises?

Shoulders in front of knees; knees in front of toes

Shoulders over knees; knees inside of toes

Shoulders over knees; knees in front of toes

Shoulders behind knees; knees over toes

Shoulders over knees; knees over toes

Answer 25

Shoulders over knees; knees over toes:

is correct because this position will absorb the force correctly and prevent injury.

Proper landing technique during plyometric exercises is imperative to injury prevention.

This involves landing with all three lower body joints, ankles, knees and hips, so that they end in a flexion position.

Other options are incorrect because they place stress on the ankles, knees or lower back.