Practice Exam - Take 4

Question 1

Bill is a 50-year-old man with a family history of heart disease. His body mass index is 20 and he has been running 3 miles 3-4 days a week for a year. What are the exercise testing recommendations according to risk stratification based on his cardiovascular disease risk factors?

a. Moderate risk, doctor’s supervision needed.
b. Low risk, medical exam not necessary.
c. Moderate risk, medical exam necessary before vigorous exercise.
d. High risk, medical exam before moderate exercise.

Answer 1

c. Moderate risk, medical exam necessary before vigorous exercise.

Explanation: Although Bill is at a higher than average fitness level for his age, because he is over 45 years old and has a family history of heart disease, he has 2 points on the risk factor scale, therefore requiring a medical exam before any vigorous exercise is initiated.

Question 2

Kelly has been diagnosed with a ligament sprain in her knee. She has minimal impairment and tenderness and has been advised to bear weight as tolerated. What severity level is Kelly’s ligament sprain?

a. Grade I
b. Grade II
c. Grade III
d. Grade IV

Answer 2

a. Grade I

Explanation: A sprain with minimal discomfort and the option of weight-bearing is a grade I sprain.

Question 3

All of the following are risk factors for coronary artery disease, except:

a. Hypertension
b. High cholesterol
c. Chondromalacia
d. Diabetes

Answer 3

c. Chondromalacia

Explanation: Coronary artery disease has many preventable risk factors, including smoking, hypertension, high cholesterol, diabetes, obesity, and physical activity. Chondromalacia is due to damage to the cartilage under the kneecap.

Question 4

All of the following are included in the American Heart Association’s Chain of Survival, except:

a. Early access
b. Early hydration
c. Early CPR
d. Early defibrillation

Answer 4

b. Early hydration

Explanation: The American Heart Association has developed the Chain of Survival, which includes four steps to increase the likelihood of survival. Early Access - Early CPR - Early defibrillation - Early advanced care

Question 5

Which of the following is a skill-related parameter that affects strength development and program design?

a. Aerobic capacity
b. Muscular endurance
c. Flexibility
d. Speed

Answer 5

d. Speed

Explanation: Speed is one of the six skill-related parameters that affect strength development and program design. These are - Power, speed, balance, agility, coordination and reactivity.

Question 6

You are training an older adult and wish to improve her balance and coordination. Which of the following is not a sensory system that will provide essential information to the central nervous system to maintain balance?

a. Visual
b. Vestibular
c. Cognition
d. Somatosensory

Answer 6

c. Cognition

Explanation: Aging has an effect on the visual, vestibular and somatosensory systems. People rely heavily on visual input for balance, the vestibular system for position of the head in space, and somatosensory system for muscle and joint proprioception and cutaneous and pressure receptors.

Question 7

Carol is struggling with focus and is getting burnt out with exercising. To keep her motivated, which type of exercise should you consider incorporating?

a. Circuit training
b. Water-based exercise
c. Mind-body exercise
d. High-intensity training

Answer 7

c. Mind-body exercise

Explanation: Mind-body exercise is designed to help a person’s breathing, focus and re-emphasize the mind-body connection.

Question 8

All of the following are research-supported benefits of yoga and tai chi for the musculoskeletal system, except:

a. Increased muscular strength and flexibility
b. Increased balance control
c. Decreased blood lactate levels
d. Decreased low-back pain

Answer 8

c. Decreased blood lactate levels

Explanation: Benefits of Yoga and Tai Chi with research-supported outcomes include increased muscular strength and flexibility, increased balance control, reduced knee arthritis symptoms, improved posture, decreased falls in seniors, and decreased low-back pain. Decreased blood lactate levels are a benefit to the metabolic system and not the musculoskeletal system.

Question 9

You are demonstrating proper form for an exercise that requires the gluteus maximus, hamstrings, and gastrocnemius muscles to be the prime movers. What movement are you demonstrating?

a. Straight-leg deadlift
b. Squat
c. Leg press
d. Leg curl

Answer 9

d. Leg curl

Explanation: Prime movers for hip extension (leg curl) are the gluteus maximus, hamstrings, and gastrocnemius.

Question 10

Michelle is a 30-year-old dancer who regularly exercises at a vigorous pace. Her fitness classification is “excellent”. What should Michelle’s heart rate stay between during cardiorespiratory exercise?

a. 108-127 bpm
b. 160-179 bpm
c. 179-190 bpm
d. 86-105 bpm

Answer 10

b. 160-179 bpm

Explanation: A conditioned person with an “excellent” fitness classification should perform the cardiorespiratory exercise at 84-94% of their MHR. This is 160-179 bpm for Michelle. You should be able to deduce this without calculating past his MHR by simply looking at the ranges.

Question 11

Which of the following statements is true about open-kinetic chain movements (OKC)?

a. OKC movements are generally considered more functional, as they closely mimic daily activities.
b. OKC exercises load and compress joints, increasing kinesthetic awareness.
c. OKC exercises are usually too challenging for deconditioned individuals.
d. OKC movements are used to improve control and movement efficiency.

Answer 11

d. OKC movements are used to improve control and movement efficiency.

Explanation: Open-kinetic chain movements are used to improve control and movement efficiency and increase kinesthetic awareness.

Question 12

Personal Trainers have the responsibility to design effective programs. Which option would not necessarily be a factor and consideration while programming?

a. Use of high intensity exercise
b. Complete a thorough needs assessment
c. Consider the exercise volume and load sets, repetitions, and intensity
d. Incorporate appropriate rest intervals between sets

Answer 12

a. Use of high-intensity exercise

Explanation: Effective programs provide appropriate exercise frequency consistent with the client’s goals, training experience, current conditioning level, and necessary recovery periods between sessions. Doing high-intensity workouts is only necessary if the client is ready and it accommodates their goals.

Question 13

Your client wants to know how many calories she is burning during exercise. If she weighs 190 lbs. and exercises for 30 minutes with an average VO2 of 40 mL/kg/min, what would be her total calorie expenditure?

a. 409 kcal
b. 214 kcal
c. 517 kcal
d. 710 kcal

Answer 13

c. 517 kcal

Explanation: The equation for caloric expenditure is {VO2 (mL/kg/min) x body weight (kg) / 1000} x 5 kcal/L/min. Remember that caloric expenditure is calculated in terms of gross VO2 during an activity by estimating the total quantity of O2 consumed per minute and multiplying it by 5 kcal/liter O2.

Convert lbs. to kg - 190 lbs. x .4535 kg/lbs.= 86.17 kg
(40*86.17/1000) x 5 = 17.23 kcal/min x 30 minutes of exercise giving you 517.02.

Question 14

James has been training for and competing in triathlons for 5 years. He wants to increase running speed and cycling power. How many times should you suggest he train per week?

a. 2-3
b. 3-4
c. 4-6
d. 4-7

Answer 14

d. 4-7

Explanation: An athlete with advanced skill like James should train no less than 4 times a week and can train up to 7 if done properly.

Question 15

John has been strength training with you for 5 weeks and is already experiencing increased muscular strength. This strength gain is a result of which two tissue adaptations?

a. An increase of myofibrils
b. A decrease of myofibrils
c. An increase in the muscle cell sarcoplasm
d. Both a and c

Answer 15

d. Both a and c

Explanation: Strength trained muscle fibers increase in cross-sectional area as a result of two tissue adaptations. Responses to progressive resistance exercise is an increase in the number of myofibrils and an increase in the muscle cell sarcoplasm that surrounds the myofibrils.

Question 16

Given the ballistic nature of plyometric-training drills, appropriate strength, flexibility, and postural mechanics are required to avoid injury. If your client weighs 200 lbs., what is the recommended weight your client should squat before he is introduced to high-intensity, lower-body plyometric drills?

a. 100 lbs.
b. 200 lbs.
c. 300 lbs.
d. 400 lbs.

Answer 16

c. 300 lbs.

Explanation: Personal trainers should introduce clients to high-intensity, lower-body plyometric drills only after the clients have demonstrated their ability to successfully squat 1.5 times their body weight or complete five squat repetitions with 60% of their own body weight in five seconds. This will reduce the potential for injury and increase the likelihood of performance-related goal achievement for clients.

Question 17

Mary is your client who has fibromyalgia and has been participating in a warm-water exercise class for 3 months. Along with the water exercises, what other recommendations do you have for Mary?

a. Exercises should be low-to moderate-intensity levels
b. Exercises should be repetitive
c. Mary should only stay in the warm-water classes
d. Dynamic stretching should become part of her daily routine

Answer 17

a. Exercises should be low-to moderate-intensity levels

Explanation: Fibromyalgia clients should be encouraged to exercise at a low-to moderate-intensity level. Trainers should also encourage variety, rather than one particular type of activity, to reduce repetitive trauma and potential adverse symptoms. Gentle stretching should become part of the daily routine, with extra care being taken to avoid overstretching.