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Question 1

Which weightlifting test best predicts total dynamic strength?

1RM back squat

Partial curl-up

3RM bench press

Verticle jump

1RM bench press

Answer 1

1RM bench press: is correct because research has shown that this is the single best weightlifting test for predicting total dynamic strength. This test measures the strength of the muscles involved in arm extension: triceps, pectoralis major and anterior deltoid. There are many different methods to measure muscular strength.

1RM back strength: is incorrect because this test cannot be performed with every individual.

3RM bench press: is incorrect because it is a multiple repetition test and therefore not as accurate at measuring strength.

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

Verticle jump: is incorrect because this is a measure of muscular power.

Question 2

Obesity can be defined as having a minimum body mass index greater than which number?

20

25

30

40

50

Answer 2

30: is correct because this indicates a body weight that is dangerously high for their height.

Note: BMI is calculated by dividing weight [in kg] by height [in meters] squared. Being obese puts the client at risk for coronary artery disease and other serious health issues.

20: is incorrect because this BMI indicates a normal, healthy body weight.
50: is incorrect because this BMI is much higher than the minimum number to indicate obesity, this BMI indicates an individual that is extremely obese.
40: is incorrect because this BMI is for an individual that is extremely obese.
25: is incorrect because this BMI score indicates that an individual is overweight, but not obese.

Question 3

Which of the following methods of body composition is least likely to be inaccurate?

Skinfold measurements

Bioelectrical impedance measurements

Durnon-Wormersley calculation

Circumference measurements

Jackson-Pollack calculation

Answer 3

Circumference measurements: is correct because these measurements are inexpensive, easy to record, and have little technician error.

Note: it is the measure of the girth of the body segments that contain both fat and muscle and, thus, doesn’t provide information on the composition of the body segments.

Note: however, these measurements can be used as a source of feedback to evaluate training progress.

Skinfold measurements: is incorrect because these measurements can have a lot of technician error.

Bioelectrical impedance measurements: is incorrect because many conditions must be met by the client to ensure accurate readings.

Jackson-Pollack calculation: is incorrect because this formula uses skinfold numbers which may be inaccurate due to technician error.

Durnon-Wormersley calculation: is incorrect because this formula uses skinfold numbers which may be inaccurate due to technician error.

Question 4

Which of the following group of assessments would be the most appropriate for a middle-aged, obese client?

Postural assessment, maximum strength test, maximal cardiorespiratory fitness test, blood pressure

Medical clearance from a physician, maximal cardiorespiratory fitness test, blood pressure, muscular endurance assessment

Maximal heart rate, one repetition squat test, body fat composition, blood pressure

None of these

Medical clearance from a physician, resting heart rate, blood pressure, submaximal cardiorespiratory fitness test

Answer 4

Medical clearance from a physician, resting heart rate, blood pressure, submaximal cardiorespiratory fitness test: is correct because obese clients typically have a low fitness level and many health risk factors, which should result in obtaining medical clearance prior to exercise and only performing submaximal tests. The objective of an assessment is to safely determine a client’s initial level of fitness and to glean other objective information that will aid in the program design in order to meet the client’s specific goals.

Maximal heart rate, one repetition squat test, body fat composition, blood pressure: is incorrect because these assessments may be unsafe for this population.

Medical clearance from a physician, maximal cardiorespiratory fitness test, blood pressure, muscular endurance assessment: is incorrect because these assessments may be unsafe for this population.

Postural assessment, maximum strength test, maximal cardiorespiratory fitness test, blood pressure: is incorrect because any group of assessments must include medical clearance.

Question 5

The measure of the effect carbohydrates has on a person’s blood sugar level is known as which of the following indexes?

Gluten index

Glycogen index

Glycemic index

Lipic index

Amino index

Answer 5

Glycemic index: is correct because this measures glucose levels of the blood before and after consuming food.

Note: the glycemic index has become a useful guide for choosing which foods to eat based on how they will effect blood sugar levels.

Note: this index isn’t a universal guide, however, as people react in different ways to various foods.

Glycogen index: is incorrect because glycogen refers to the stored aspect of carbohydrates, not the blood leve.

Amino index: is incorrect because amino refer to protein.

Gluten index: is incorrect because gluten is only a form of carbohydrate, not every carbohydrate has gluten.

Lipid index: is incorrect because lipids refer to fats.

Question 6

During the Queen’s College Step Test, what is measured in order to assess cardiorepiratory fitness?

Average heart rate

Duration

Recovery heart rate

Maximum heart rate

Perceived exertion

Answer 6

Recovery heart rate: is correct because the heart rate response to a standard amount of exercise allows for comparison across individuals. In general, the lower the recovery heart rate, or the lower response of the body to the exercise, the more fit the individual.

Note: step tests are not for everyone as those with balance issues may have difficulty and the amount of exertion may be maximal for some.

Maximum heart rate: is incorrect because this may not occur at the end when the heart rate is taken.

Average heart rate: is incorrect because this is not for this particular step test.

Duration: is incorrect because this is a constant value for every individual.

Perceived exertion: is incorrect because this is a subjective, not objective value.

Question 7

Which of the following is not a sign of cardiovascular, pulmonary or metabolic disease?

Wrist edema

Dizziness

Heart palpitations

Shortness of breath at rest

Jaw pain

Answer 7

Wrist edema: is correct because ankle edema is the known sign or symptom.

When this occurs at night, this is a characteristic sign of heart failure or chronic venous insufficiency.

When a sign or symptom is discovered immediate referral to medical professional is warranted to ensure the safety of the client.

Heart palpitations is incorrect because these forceful or rapid heart beats may be caused by various disorders or cardiac rhythm.

Dizziness: is incorrect because this is a common sign of cardiovascular disease.

Shortness of breath at rest: is incorrect because this a sign of a variety of cardiopulmonary disorders.

Question 8

Which of the following is not considered a measurement of body composition?

Body mass index

Pulse measurements

Skinfold measurements

Waist-to-hip ratio

Circumference measurements

Answer 8

Pulse measurements: is correct because this measures heart rate. Body composition measurements involves determining how much of the body is fat mass and how much is fat free [muscle, conective tissue, bone and organs].

Note: the benefits of these measurements include identifying a client’s health risks, estimating healthy body weights, assisting in exercise design and evaluation and motivating the client.

Circumference measurements: is incorrect this measures the girth of the body parts giving an indication of body composition.

Waist-to-hip ratio: is incorrect because this measures girth and indicates fat distribution in the stomach area.

Skinfold measurements: is incorrect because this measures adipose tissue that lies directly under the skin and can estimate total fat mass of the bodyy.

Question 9

How many kilograms does a 175 pound man weigh?

80 kg

17.5 kg

117 kg

378 kg

83 kg

Answer 9

80: is correct because 1 kg equals 2.2 pounds. To calculate kilograms divide the number of pounds by 2.2; kg to lbs multiply the number of kg times the number of pounds.

83 kilograms: is incorrect because this is the number of pounds divided by 2.

378 kilograms: is incorrect because this is the product of the mass in pounds at 2.2.

117 kilograms: is incorrect because this is number pounds divided by 1.5.

17.5 kilograms: is incorrect because this is the number of pounds divided by 10

Question 10

During the initial consultation, what component may require additional questions for clarification?

Informed consent

Fitness assessment

Medical clearance

All of these

Client goals

Answer 10

Client’s goals: is correct because the personal trainer may require clarification about the specifics of a goal as well as a time line for achievement.

Note: motivational interviewing techniques can be utilized to facilitate intrinsically motivated goals as well as goals that are behavioral istead of outcome related.

Note: furture questions may also be required to clarify the health history.

Informed consent: is incorrect because this document should be straight forward and leave no ambiguity.

Medical clearance form: is incorrect because this document should be provided by a medical physician wth clear language that declares whether the individual is cleared for moderate or high intensity exercise.

Fitness assessment: is incorrect because the test selection should be clear based on medical and exercise history with a medical clearance if needed.

All of these: is incorrect because only the client’s goals should require additional questions.

Question 11

What is the best coaching method when introducing a new exercise?

Physical demonstration followed by verbal explanation

Verbal explanation only

None of these

Verbal explanation followed by a physical demonstration

Physical demonstration only

Answer 11

Verbal explanation followed by a physical demonstration: is correct because this will give the largest amount of cues for the client to follow. By providing the verbal explanation first, the personal trainer can give the client an overall understanding of the exercise as well as what to look for in the visual demonstration. The ability to demonstrate every assigned exercise is an essential skill for a personal trainer.

Physical demonstration followed by verbal explanation: is incorrect because the client may not know what to look for.

Verbal explanation only: is incorrect because most people are visual learners.

Physical demonstration only: is incorrect because the client has not been cued for what to look for.

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

Question 12

Which of the following types of stretching involves assistance from the personal trainer?

Static stretching

Ballistic stretching

Dynamic stretching

Passive stretching

Active-isolated stretching

Answer 12

Passive stretching: is correct because the client is not actively involved in the stretch during passive stretching. Either the personal trainer, another part of the body, an inanimate object is used to assume the position and hold it.

Note: the goal of passive stretching is to slowly move the client into the stretch in order to prevent forceful action and possible injury.

Static stretching: is incorrect because this can be either active or passive.

Ballistic stretching: is incorrect because this can be either active or passive..

Active-isolated stretching: is incorrect because this type is , by definition active.

Dynamic stretching: is incorrect because it is typically an active stretching method.

Question 13

Why are most exercises performed with the feet pointed straight ahead?

Prevent injury

Allows for more force production

Is a more stable position

All of these

Allows for greater range of motion

Answer 13

All of these: is correct because body positioning is imperative to proper execution of exercises with strong technique. Placing the feet with the toes pointed straight ahead is the preferred position for most exercises as it aids in placing the knees and hips in the correct position, and, as a result, the rest of the body. Using good positioning, the body can produce more force and move through a greater range of motion while remaining stable and reducing the chance of injury.

Question 14

If a client was looking to improve their muscular endurance what test should their personal trainer recommend to assess progress?

1.5 mile run

Push-up test

None of these

Skinfold measurements

One rep max bench press

Answer 14

Push-up test: is correct because this is a measure of muscular endurance.

Muscular endurance denotes the ability to produce force repeatedly over time.

The ability is joint and muscle group specific, but the push-up test can give an indication of whole body muscular endurance.

One rep max bench press: is incorrect because this measures muscular strength.

1.5 mile run: is incorrect because this measures aerobic endurance.

Skinfold measurement: is incorrect because this measures body composition.

None of these: is incorrect because the push-up test is a measure of muscular endurance.

Question 15

Which of the following exercises would be the most appropriate for a client wishing to increase the speed of contraction in the lower body?

Single leg balance reach

Leg extension

Back squat

Jump squat

Medicine ball chest pass

Answer 15

Jump squat: is correct because this exercise can be performed with a high speed of contraction with a moderate amount of tension development. Speed development is achieved by high velocity, low to moderate load exercises.

Back squat: is incorrect because it cannot creat the same speed of contraction as a jump squat.

Medicine ball chest pass: is incorrect because this is an upper body exercise.

Single leg balance: is incorrect because of its low contraction speed.

Question 16

When a client performs a set of depth jumps for 12 seconds, what is the minimum amount of time the client should rest?

90 seconds

60 seconds

30 seconds

2 minutes

4 minutes

Answer 16

2 minutes: is correct because this high intensity exercise requires a 1:10 work to rest ratio to allow for complete or near complete recovery.

During plyometric training, the quality of movement is much more important than the quantity of movement.

High intensity plyometric drills such as depth jumps should use a minimum 1:10 ratio.

Low to moderate intensity drills can use a 1:5 ratio.

30 seconds: is incorrect because this is far below the rest needed for recovery between sets of high intensity plyometric drills.

60 seconds: is incorrect because this is appropriate for moderate intensity plyometric drills, which depth jumps are not.

90 seconds: is incorrect because this isn’t long enough to allow for complete or near complete recovery.

4 minutes: is incorrect because this is twice the time needed for recovery between 12 second burst of high intensity plyometrics.

Question 17

Which of the following endurance activity intensities is appropriate for a beginner client?

10% of VO2 max

75% of VO2 max

50% of VO2 max

30% of VO2 max

95% of VO2 max

Answer 17

50% of VO2 max: is correct because it is a safe intensity for deconditioned clients. Aerobic activity is advised for beginning clients 3 to 5 times per week.

Note: they will, however, probably progress quickly.

30% of VO2 max: is incorrect because this intensity may not be enough stimulus to cause an adaptation.

75% of VO2 max: is incorrect because this intensity may be to overloaded for a client and may be unsafe.

95% of VO2 max: is incorrect because a deconditioned client may have a very hard time handling this intensity.

10% of VO2 max: is incorrect because this is much too low [below resting].

Question 18

When a client performs an exercise that moves a 50 lb. barbell 1.5 feet during each repetition.

How much work have they performed if they do 4 sets of 6 repetitions?

75 lb. ft.

1200 lb. ft.

450 lb. ft.

1500 lb. ft.

1800 lb. ft.

Answer 18

1800 lb. ft.: is correct because

Work = force [50lb.] x distance [1.5ft.] x number of sets [4] x repetitions [6].

50lb. x 1.5ft. x 4 x 6 = 1800 or work

Note: calculating work is one method of determining training load.

450 lb. ft.: is incorrect because this is the amount of work done for each set.

1500 lb. ft.: is incorrect because this is the amount of work done for 20 total repetitions.

1200 lb. ft.: is incorrect because this is the amount of work done for 15 total repetitions.

Question 19

With a beginner client, which variable of cardiovascular training is the first to be progressed?

Interval length

Number of sessions per week

Duration

Target heart rate

Exercise VO2

Answer 19

Duration: is correct because this is the least likely variable to alter continous adaptation and cause overtraining.

Note: for endurance exercise, there are three variables that can be altered to progress the exercise or change the desired outcome:

Duration, intensity and frequency.

Note: for beginner clients, the duration is generally increased in five to ten minute increments before intensity or frequency are altered.

Target heart rate: is incorrect because intensity is the second variable that should be manipulated after duration.

Number of sessions: is incorrect because frequency is the last variable that should be altered.

Interval length: is incorrect because this indicates that higher intensity is being utilized, which should occur after steady state duration increases.

Question 20

Which of the following exercises is not appropriate to improve a client’s ability to change body position in space with speed and accuracy?

Hurdle jumps

Lateral bounds

Crunches 5-10-5 shuttle drill

Lateral shuttle drill

Answer 20

Crunches: is correct because utilizing this exercise will not improve agility.

The ability to change body position is space with speed and accuracy is reffered to as agility.

Agility can be improved with multi-directional plyometric drills and sport-specific agility drills.

Five to ten minutes of agility training two to three times per week should suffice to improve this ability.

Lateral bounds: is incorrect because this is a plyometric drill that can improve agility.

Lateral bounds: is incorrect because this is a plyometric drill that can improve agility.

5-10-5 shuttle drill: is incorrect because this drill is designed to improve change of direction.

Hurdle jumps: is incorrect because this is a plyometric drill that can improve agility.

Question 21

The sagittal plane divides the body into which of the following halves?

Anterior and posterior

Top and bottom

Right and left

Inferior and superior

Front and back

Answer 21

Right and left: is correct because the sagittal plane, which is one of the three imaginary planes that pass through the body, divides the body into right and left halves.

Movements that occur in the sagittal plane are those that are foward , backward, up and down, such as jumping, running or squatting.

Top and bottom: is incorrect as this discribes the transverse plane. Movements that occur in the transverse plane are rotational.

Anterior and posterior: is incorrect as this describes the frontal plane. Lateral, or side to side movements occur in the frontal plane.

Front and back: depicts the halves that the frontal plane divides the body into and is therefore, incorrect. Examples of movements that occur in the frontal plane include jumping jacks, side shuffles and dumbbell lateral raises.

Inferior and superior describe the halves of the body that the transverse plane divides and is incorrect. Movements that occur in the transverse plane include swinging a baseball bat or golf club or hip internal or external rotations.

Question 22

Which of the following endurance exercise modes is the most appropriate for a beginner client with type II diabetes who may have peripheral neuropathy?

Treadmill running

Hill running

Stationary bike

Step aerobics

Resistance circuit training

Answer 22

Stationary bike: is correct because this is non-weight-bearing and low impact. For those clients who experience diabetic complications [peripheral neuropathy is one], personal trainers should minimize high impact and weight-bearing activities or those that require greater balance and coordination.

Treadmill running: is incorrect because this is a weight-bearing activity.

Resistance circuit training: is incorrect because this can be a high impact activity.

Step aerobics: is incorrect because this includes high impact and weight-bearing exercises.

Hill running: is incorrect because this is weight-bearing and high impact.

Question 23

Which of the following is a basic component of a personal training session?

Flexibility

Warm-up

Cool-down

All of these

Conditioning

Answer 23

All of these: is correct because a personal training has many components. Personal training sessions can have four different component:

Warm-up, conditioning [can include aerobic, resistance or neuromotor exercise], flexibility and cool-down. These components help a trainer better construct the daily sessions and ensure proper transitioning into and out of high intensity movements.

Warm-up: is incorrect because, though it is a component, all of the components of a personal training session are given as options.

Cool-down: is incorrect because, though it is a component, all of the components of a personal training session are given as options.

Conditioning: is incorrect because, though it is a component, all of the components of a personal training session are given as options.

Flexibility: is incorrect because, though it is a component, all of the components of a personal training session are given as options.

Question 24

The number of times a heart contracts during a defined amount of time is known as which of the following?

Stroke volume

Heart rate

Resting heart rate

Target heart rate

Recovery heart rate

Answer 24

Heart rate: is correct because this is typically measured in beats [of the heart] per minute [BPM]. It is used to measure one’s intensity level, health and target training zones.

Note: using heart rate to prescibe is a very safe and effective method.

Resting heart rate: is correct because, though this is the number of contractions per minute, it has the distinction of being at rest.

Recovery heart rate: is correct because, this is the difference in number of beats per minute over a certain time of recovery.

Target heart rate: is correct because, this is a specific heart rate or range to exercise at.

Stroke volume: is correct because, this is the amount of blood expelled in each heart beat.

Question 25

Which catabolic hormone’s secretion increases with exercise?

Testosterone

Insulin

Growth hormone

Cortisol

Estrogen

Answer 25

Cortisol: is correct because, this is a catabolic hormone that maintains energy balance by breaking down carbohydrates, protein and fat. It is increased through stress such as exercise, and chronic stress can lead to excessive levels that lead to a breakdown of muscle tissue and other harmful side effects.

Growth hormone: is incorrect as this is an anabolic hormone.

Testosterone: is incorrect as this is an anabolic hormone.

Estrogen: is incorrect as this is an anabolic hormone.

Insulin: is incorrect. With exercise, this catabolic hormone’s effectiveness and absorption in the body increases, but it’s secretion does not increase.