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Question 1

Wrist curls and wrist extensions are both designed to strengthen which part of the body?

Wrist

Forearm

None of these

Upper arm

Shoulder

Answer 1

Forearm:

is correct because the wrist curl involves the flexor carpi ulnaris, flexor carpi radialis and palmaris lingus while wrist extensions work the extensor carpi ulnaris and the extensor carpi radialis brevis and longus.

Despite the use of the word wrist in the names these exercise, both are really exercise of the forearm.

The other options are incorrect because the wrist, shoulder and upper arm are either not a muscular area, don’t strengthe the forearm or isn’t a part of the lower arm.

Question 2

Which of the following is least likely to be affected by endurance or cardiorespiratory training?

Mitochondrial density

Stroke volume

Ventilation

Max oxygen consumption

Arteriovenous oxygen difference

Answer 2

Ventilation:

is the correct answer. Aerobic training results in increased lung volume and diffusion capacity and may increase max ventilation capacity; however, it is unclear whether this adaptation is actually useful.

Ventilation at rest, submaximal exercise and exercise appears to be unchanged or slightly improved with endurance training.

All of the other options are primary adaptations to endurance and cardiorespiratory training.

Question 3

With a goal of weight loss, what is the recommended decrease in calories per day?

30

100

300

500

1,000

Answer 3

300:

is correct because this is a safe reduction and will prevent clients from starving themselves.

The ACSM recommeds that you should decrease your daily caloric intake by 300 calories per day to achieve safe and effective weight loss.

30 and 100 are incorrect because they’re not low enought to achieve effective weight loss.

500 and 1,000 are incorrect because they’re to high and will lead to feelings of hunger.

Question 4

Which of the following does not contribute to joint stability?

Muscles and tendons that span across the joint

Fascia that span the joint

Bony structure of the joint

Ligaments that span across the joint

Amount of synovial fluid

Answer 4

Amount of synovial fluid:

is correct because this may contribute to ease of movement and joint ROM, it does not affect joint stability.

The stability of a joint is its resistance to displacement. All joints do have the same degree of stability and in general, ROM is gained at the expense of stability.

All of the other options are incorrect because they contribute to joint stability.

Question 5

When a motor unit is triggered, what % of the motor unit is utilized when performing exercises with a load half of one’s maximum?

25%

50%

75%

100%

None of these

Answer 5

100%:

is correct. Muscles are divided into motor units that consist of the motor neuron and all of the muscle fibers that it innervates.

During muscle contractions either the stimulus will be large enough to trigger an action potential, which will recruit all of the muscle fibers of the motor unit, or not large enough to trigger any of them.

This is referred to as the “all of nothing” or “all or none” law.

The other options are incorrect because the answer is 100% [all or nothing or all or none law].

Question 6

Which types of food should a client consume to ensure they obtain an adequate amount of vitamins?

Grains and cereals

Fish and legumes

Meats and grains

Legumes and vegetables

Fruits and vegetables

Answer 6

Fruits and vegetables:

is correct because these are the most nutrient dense foods.

A variety of these two food choices will result in a variety of vitamin consumption.

Vegetables contain an abundance of minerals as well.

The other options are incorrect because the contain primarily carbs and protein.

Question 7

Utilizing a resistance training program only will least likely result in the following improvement?

Power

Muscular endurance

Hypertrophy

Strength

Aerobic endurance

Answer 7

Aerobic endurance:

is correct because resistance training does not typically involve maintaining the heart rate needed to improve this quality for an extended period of time.

In resistance training, the attributes typically improved are strength, power, hypertrophy and muscular endurance.

However, resistance training exercises can be used in circuit training to improve aerobic endurance.

The other options are incorrect because they’re typically improved by resistance training.

Question 8

When a client is performing a biceps curl with a 10lb weight and the weight moves a total of 1 m per rep, what is the total work for 3 sets of 10?

10 lb*m

30 lb*m

100 lb*m

3000 lb*m

300 lb*m

Answer 8

_300 lb*m:_

The equation for determining total work is [force or load] x [distance] x [number of reps].

In this example the force is 10lbs the distance is 1m and the number of reps is 10 and the number of sets is 3.

10lb x 1m = 10lbs*m x 10 = 100 lbs*m x 3 = 300lb*m

The other options are incorrect because they don’t equal 300lb*m

Question 9

Which of the following is not a characteristic of type I muscle fibers compared to type II muscle fibers?

Fewer capillaries

Less force

More mitochondria

Longer contractions

Smaller in size

Answer 9

Fewer capillaries:

is correct. Type I or slow twitch, muscle fibers have characteristics that allow for greater oxygen delivery, such as a greater capillary density and myoglobin content, and more mitochodrial density.

In addition, slow-twitch muscle fibers are smaller, produce less force, are slower to fatigue and are utilized for longer-term contractions when compared to fast-twitch fibers.

The other options are incorrect because: Type II are capable of producing more force, are larger than Type I, have greater mitochondrial density and are faster than Type I with shorter contractions.

Question 10

What is the VO2 of a client with a heart rate of 140 bpm and a stroke volume of 250ml per heart beat and arterial-venous oxygen difference of 12 ml of oxygen per 100 ml of blood?

402 ml per minute

4,200 ml per minute

420,000 ml per minute

42,000 ml per minute

2,916 ml per minute

Answer 10

4,200 milliliters per minute:

is correct. VO2 or volume of oxygen consumption, is a representation of the body’s ability to use oxygen as a fuel source, its aerobic capacity.

It is calculated by using Fick equation, which is the product of cardiac output (Q) and arterial-venous oxygen difference.

VO2 = Q x a-vO2 difference (In this case below)

140 bpm x 250mL/beat X 12mL O2 ÷ 100ml of blood = 4,200 mL/min

Question 11

Which of the following dynamic flexibility exercises occurs in the frontal plane?

Wood chop

Side shuffle

Pendulum leg swings [front to back]

Soldier walk

Butt kicks

Answer 11

Side shuffle:

is correct because this is a lateral movement.

It moves along the plane that cuts the body into anterior and posterior halves.

Most movements occur in the sagittal plane.

The other options occur either in the sagittal or transverse planes, therefore those options are incorrect responses to this question.

Question 12

Which level of education is needed to become a Certified Personal Trainer?

Grad degree in health sciences

There is no education requirement

Any undergrad degree

High school diploma

Undergrad degree in health sciences

Answer 12

High school diploma:

is correct because post-secondary education is not a requirement to become a PT.

In addition to a high school diploma an individual must be at least 18 years old and have a current CPR certification.

These requirements increase the professionalism of Certified Personal Trainers and decreases risk.

The other options are incorrect because a high school diploma is required but none of the other levels of education is.

Question 13

Which of the following is not an effective method of minimizing risk?

Obtaining medical screeing for clients

Selling supplements

Obtaining adequate qualifications

Developing an emergency action plan

Regularly cleaning and maintaining exercise equipment.

Answer 13

Selling supplements:

is correct because they involve selling a product that may be harmful.

Risks can be reduced by educating oneself and taking action to keep the workplace clean and safe, ensuring that every client receives a medical screening before beginning a training program and developing an emergency action plan.

The other options are incorrect answers to the question because they all are effective methods of minimizing risk.

Question 14

Which of the following activities falls outside the scope of a PT?

Addressing protein intake

Talking about calories

Discussing food preparation techniques

Developing meal plans

Discussing diets

Answer 14

Developint meal plans:

is correct because this involves knowledge of specific food amounts and interactions.

This knowledge is outside the scope of a PT.

Most states require professionals to obtain a license to develop meal plans, such as a dietition.

The other options are incorrect because they do fall reasonably within the scope of a PT.

Question 15

Personal Trainers should provide exercise information in a manner that relates to which of the following?

Based on latest trends

Based on scientific evidence

Enertaining to watch

Base on popularity

Difficult to comprehend

Answer 15

Base on scientific evidence:

is correct because this is a safe and effective practice.

ACSM requires that all certified trainers base their training regiments on scientifically-backed evidence.

In other words, trainers shouldn’t blindly follow fitness trends or propose concepts that haven’t been backed by scientific research.

The reasons the other options are incorrect: no bearing on achieving results or decreasing risk, not customer-centered or is ineffective and unsafe.

Question 16

What are the names of the two health and fitness scientists who create the popular 3-site skin formula?

Jackson and Brown

Simon and Garfunkel

Pollock and Johnson

Liepert and Dillard

Jackson and Pollock

Answer 16

Jackson and Pollock:

is correct because they created the first 3-site skinfold formula in 1985.

Since then, they developed a second 3-site formula and a 7-site formula which provides more accurate measurements.

Question 17

What method of attracting new clients is considered to be the most focused and effective?

Community involvement

Client referrals

Print advertisements

Radio advertisements

Direct mailings

Answer 17

Client referrals:

is correct because this involves getting clients that want to exercise and have a testimonial from a current client.

Incentives can be used to encourage current clients to refer friends and family to PT services.

The other options don’t target a specific audience or target only those who want to exercise, so they are an incorrect responses to this question.

Question 18

Which of the following must be performed before sharing nutritional advice with a client?

Ensure that the advice is scientifically backed with research

Assume a stern tone and body language

Verify that the advice is new to the client

Ask permission to share the advice

Inform client about the importance of the advice

Answer 18

Ask permission to share the advice:

is correct because this softens the trainer’s role as an authority figure and supports a partnership in the decision-making process.

While it is important for PTs to provide sound and helpful information, it is equally important to have permission to share the information.

The other options are incorrect because they either: harden the stance of the PT as a authority figure or may sound condescending. The advice must be shared, but, how the information is shared is more imporant.

Question 19

How many stages are identified in the process of a client’s readiness to change?

3

4

5

6

7

Answer 19

5: Page 586 ACSM Resources.

is correct because these include:

Pre-contemplation

Contemplation

Preparation

Action

Maintenance

Understanding where a client is in this process will enable you to provide the necessary support and obtain more clients.

These stages can also predict the client’s ability to change.

Question 20

Which type of pay for a PT is the most lucrative for those who can recruit many paying client’s?

Hourly

Salary

Commission

None of these

Any of these

Answer 20

Commission:

is correct because this pays a PT based on % of the revenue that they generate.

Commissions can also be provided on top of salary or hourly rate.

Individual salaries or commission rates for PTs typically vary based on education, certification, experience, seniority, job performance and volume of revenue produced.

The reasons the other options are incorrect: [hourly] would be higher if training many hours per week, [salary] remains the same no matter the number of hours worked.

Question 21

Of the following possible goals of a client, which of the following would be considered a product goal?

Eat vegetables with every meal

Pack a gym bag the night before

Lose 5lbs of fat

Take the stairs whenever possible

Make time to exercise for 60 minutes 3 times per week

Answer 21

Lose 5 lbs of fat:

is correct because this describes a result.

There are two types of goals: Process [behavior] goals and product [results] goals.

It is more important to help a client make, perform and record process goals than product goals as it is the behaviours that will lead to the results.

All of the other options to this question are process goals therefore thy are incorrect reponses to the question.

Question 22

Carrying professional liability insurance will protect a PT from which of the following situations?

Negligence

All of these

Breach of contract

Breach of duty

Sexual harassment

Answer 22

All of these:

is correct because professional liability insurance provides a broad spectrum of protection from clients.

A PT should carry $2 million per occurance as a recommended amount.

This should be carried even when working in a business as an employee.

All of the other responses are individual claims of many possible claims that are covered by liability insurance.

Therefore are incorrect as individual answers.

Question 23

Which of the following is not a barrier to beginning an exercise regime?

Current fitness level

Cost of fitness membership

Time available

Support of friendships and family

Transportation to facility

Answer 23

Support of friendships and family:

is correct because this is not a barrier, but an assistance to beginning an exercise regime.

Barriers represent an individuals perceived obstacles to exercise.

They can be caterorized as environmental, personal or social.

The other options are incorrect because they each fall into one of the 3 categories of barriers.

Question 24

What is the recommended minimum number of days per week to participate in stretching activities?

1 to 2

2 to 3

3 to 4

4 to 5

1 day per week

Answer 24

2 to 3 days per week:

is correct because this is the minimum frequency needed to begin to change the elasticity of the muscular system.

This can be accomplished through static stretches, dynamic stretches or PNF [Proprioceptive Neuromuscular Facilitation] stretches.

The ACSM recommendes that one participate in at least 2 to 3 days of stretching per week to maintain and slightly improve flexibility.

The other options are either not the “minimum required” number days or not enough days to evoke change in the muscular system.

Question 25

Which of the following is a type of resistance that can be used for strength training?

Pneumatic resistance machines

Bands or cords

Free weights

All of these

Bodyweight

Answer 25

All of these:

is correct. As long as an overload can be achieved, adaptation will occur.

The resistance can be due to gravity, friction, elasticity, air or water pressure.

As long as an overload can be achieved adaptation will occur.

Any type of movement resistance can be used to elicit strength training adaptations.