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Personal Training Certification > Personal Trainer > Flashcards

Personal Trainer Flashcards

1
Q

What is another term for the body orientation known as inferior

A

Caudal

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2
Q

What is a more commonly used term for cranial orientation

A

Superior

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3
Q 
What risk factors does mr. Garcia have
Age: 50
Resting HR: 78bpm
Weigh: 198 Height: 70"pounds
Resting BP: 162/94
Body fat: 30%
Blood cholesterol: 240 mg/dl, Glucose: 98 mg/dl
HDL cholesterol: 34 mg/dl, triglycerides: 180 mg/dl
A

Hypertension
High cholesterol
Smoking
Age

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4
Q

What is the minimum duration of a moderate intensity intermittent bout of aerobic activity to promote and maintain health

A

10 minutes

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5
Q

What risk stratification would require physician supervision during exercise testing

A

Moderate risk, maximal testing

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6
Q

What is the recommended rage of essential body fat necessary for normal physiological function

A

3-5% males

8-12% females

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7
Q

Which exercise works best in isolating the soleus muscle

A

Seated heel raises with flexed knees

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8
Q

What is the purpose of the Borg Scale of Perceived Exertion

A

To estimate the level of fatigue during exercise

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9
Q

In order to lose 1.5 pounds per week with diet alone, one would have to reduce his or her daily caloric intake by ________ kilocalories

A

750

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10
Q

What is the correct hand placement when spotting the supine dumbbell fly

A

Close to the wrists of your client without touching them

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11
Q

Your client recently confided in you that she is getting divorced. She admits to you that her exercise routine has suffered as a result of increased stress. What action is most appropriate for you to take?

A

Recommend she see a mental health professional who can help her manage the increased stress.

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12
Q

Which type of learner would benefit from a written handout

A

Visual

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13
Q

What factors should be taken into account when determining appropriate exercise test modes

A

Age
Health history
Current physical activity level

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14
Q

As the percentage of 1rm resistance increases:

A

The number of reputations until fatigue decreases

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15
Q

A client at your fitness center who has just completed a vigorous bout of exercise complains of fatigue, lightheadedness, and shakiness. What do you administer after calling for medical assistance

A

Orange juice

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16
Q

What motivational strategy is used to help an individual change negative statements into positive statements

A

Cognitive restructuring

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17
Q

Joe consumes half the adult recommended dietary allowance for carbohydrate as noted on the nutrition facts panel for persons consuming 2500 calories per day. Approximately how many carbs does joe have remaining today?

A

188

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18
Q

Which describes a valsava maneuver performed during a free weight biceps curl

A

Expiration of pressure against a closed glottis

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19
Q

An appropriate exercise movement to develop the wrist flexor is the ________

A

Wrist curl

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20
Q

Which vitamins are classified as fat soluble

A

A
D
E
K

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21
Q

What are the minimal body fat percentages that place individuals at an increased risk of disease

A

Male 23%

Female 33%

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22
Q

A 35 year old client has a goal of completing a sprint distance triathlon. The CPT prescribes an exercise regimens of swimming 2 days per week, running 3 days per week, and bicycling 2 days per week. What training principle is being used?

A

Specificity

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23
Q

As the intensity of dynamic exercise increases, which acts responses occur?

A

Heart rate and systolic blood pressure increase

Diastolic pressure remains unchanged

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24
Q

Current US physical activity guidelines recommends that every adult should accumulate a minimum of ________ minutes of moderate intensity physical activity per week

A

150

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25
Q

A client’s workout plan shows scheduled increases and decreases in exercise volume. What training concept is being demonstrated

A

Periodizaton

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26
Q

What physical fitness component is primarily emphasized when incorporating explosive Olympic style lifts into a resistance training program

A

Muscular power

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27
Q

What are the FITT factors

A

Frequency
Intensity
Time
Type

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28
Q

Which statement is true regarding exercise for the prepubescent child

A

Children are less tolerant of heat because of a higher threshold for sweating

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29
Q

What is the predominant factor causing an increase in strength during the initial weeks of training

A

Improvements in neuromuscular adaptation

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30
Q

What is the training phase that is designed to establish an initial base of conditioning to increase tolerance for more intense training

A

Preparatory

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31
Q

During the eccentric phase, what is the primary muscle group involved in standing trunk flexion

A

Erector spinae

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32
Q

What does the sit and reach test assess

A

Trunk flexion

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33
Q

Which concept best describes the effects of prolonged bed rest

A

Detraining

34
Q

What method of resistance training has the greatest potential for improving cardiorespiratory endurance

A

Circuit training

35
Q

Which may decrease as a result of chronic aerobic training

A

Plasma triglyceride levels

36
Q

What is an action of the hamstring muscle

A

Hip extension

37
Q

Which joint has the greatest range of motion and involves the greatest number of movements

A

Shoulder

38
Q

Which muscle is a major agonist for hip abduction

A

Sartorius

39
Q

What cardiovascular adaptations occur as a result of chronic aerobic in a previously sedentary individual

A

Resting heart rate and resting blood pressure are reduced

40
Q

Downhill running is characterized by eccentric activation of the ________

A

Quadriceps

41
Q

Which is the most important exercise to include in an overall training plan for an apparently healthy automobile mechanic who performs daily overhead movements

A

Shoulder press

42
Q

When attempting to elicit “change talk” during motivational interviewing, the personal trainer should ________ of the client

A

Make observations
Express feelings
Identify needs
Make requests

43
Q

Which business model can be described as a formal business entity subject to laws, regulations, and the demands of stock holders

A

Corporation

44
Q

One example of high cost/high impact marketing technique is ________

A

A television commercial depicting the facility and its employees

45
Q

Adenosine triphosphate production via glycolysis during maximal effort exercise of 10-30 seconds results in the formation of what by-product

A

Lactic acid

46
Q

According to the self determination theory, a personal trainer would be most effective in helping a new client engage in an exercise refining by ________

A

Encouraging him or her to chose a favorite model of exercise in a supportive group environment that meets regularly

47
Q

If the facility’s ________ is not a in place, a potential for litigation could occur

A

Emergency policy

48
Q

You learn that your client does not enjoy exercising and only maintains their exercise program to please their significant other. This client is ________ motivated

A

Extrinsically

49
Q

Claims relating to personal trainers violating their scope of practice occur most frequently in which area

A

Supplement recommendations

50
Q

A CPT is overheard discussing body composition information about a specific high profile client with his friends. Which law concerning the safety and security of private records has the CPT violated

A

HIPAA

51
Q

Which component should be the primary focus of the mission statement for a personal training business

A

Business ideals

52
Q

This law grants immunity to those persons who in good faith try to protect, serve, and tend to others who are injured but does not apply to the fitness professionals while serving on the job

A

Good Samaritan law

53
Q

What behavior change technique involves expressing empathy, developing discrepancy, rolling with resistance, and supporting self efficacy?

A

Motivational interview

54
Q

The release of cortisol that results form repeated stressful events can lead to an increase in the accumulation of ________ and subsequently the release of free fatty acids into the blood stream

A

Abdominal fat

55
Q

What strategy is least likely to increase adherence in a new client

A

Keep exercising intensity high to expedite improvements

56
Q

Determining an organizations guiding principles and goals is one element of ________

A

Strategic planning

57
Q

What is the smaller contractile unit of a muscle cell

A

Sarcomere

58
Q

Failure to conduct thorough pre-participation screenings with members puts the personal trainer at increased risk of being sued for

A

Negligence

59
Q

Procuring general liability insurance and ________ provides legal protection for a personal trainer who has been accused of negligence

A

Professional liability insurance

60
Q

A fitness professional who shares identifiable health information about a client with someone who is outside the realm of patient care is in violation of which federal standard?

A

Health insurance portability and accountability (hipaa)

61
Q

Which would not be found on a quarterly profit and loss statement

A

Fixed assets like land or building

62
Q

Which is a limiting factor when using the most mass index to determine obesity and disease risk

A

Over estimates individuals with above average muscle mass

63
Q

In what plane does the lower leg move during the seated knee extension

A

Sagittal

64
Q

Where does ambivalence fall in the stages of change

A

Contemplation

65
Q

What is defined as the ability to move a joint through its normal rom

A

Flexibility

66
Q

If you are palpating the anterior surface of the lateral side of the distal forearm, what pulse are you checking

A

Radial

67
Q

One of your corporate wellness clients is normally consistent in attending appointments. Lately he has been missing sessions, what strategy would not be the most appropriate way to demonstrate social support to encourage him

A

Contact his company human resource department with an attendance report

68
Q

What tends to cause the symptoms of soreness that occur 24-48 hours after a single bout of intensive exercise

A

Muscle fiber damage

69
Q

You are demonstrating how to stretch to your client. Which statement about technique is correct

A

Increase range of stretch during exhalation

70
Q

Individuals who have recently had a hip replacement surgery are usually instructed to avoid which lotion of the hip

A

Internal rotation

71
Q

Which person would most likely experience intrinsic motivation

A

Alexis, who has been swimming for 6 months, three times a week to increase her cardiovascular endurance

72
Q

The stroke volume of a client who has a cardiac output of 5 liters per minute and a heart rate of 70 bpm is approximately

A

70ml

73
Q

What behavioral strategy are you employing when you plan an outdoor program for your client during his upcoming three week vacation

A

Relapse prevention

74
Q

A dietary protein is considered “complete” when it ________

A

Contains all essential amino acids

75
Q

Which is not true regarding a properly administered informed content?

A

It releases the facility and personnel from liability

76
Q

General guidelines for increasing flexibility of the hamstring muscles include ________

A

Warm up

Exhale during the stretch and maintain neutral position of the spine

77
Q

In comparison to type 1 muscle fibers, type 2 ________

A

Are recruited at a higher percentage of maximal force

78
Q

Age: 59, sedentary female with BMI 33 kg/m2, Ex-smoker, no history of heart disease, blood pressure 135/85, total cholesterol 180 mg/dl, HDL level of 30 mg/dl
Wants to improve fitness
If this client wanted to initiate a regular moderate intensity exercise routine, what is recommended by ACSM prior to participating in exercise

A

Neither a medical examination nor sub-maximal exercise testing is necessary

79
Q

Which has been substantiated in scientific literature as a supplement that may be helpful for decreasing the duration of the common cold but has shown to interact with drugs taken for anxiety and high serum cholesterol

A

Echinacea

80
Q

What is the correct sequence of events when starting the process for exercise prescription for a new client

A 
Obtain medical history
Have the client perform a risk factor assessment
Administer fitness tests
Interpret data
Prescribe exercise

Personal Training Certification (2 decks)

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