Personal Trainer Examination


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PERSONAL TRAINER EXAMINATION
BLOCK ONE
1. A muscle has the capability of receiving and responding to various stimuli. It may respond to a nerve impulse, an electrical stimulus applied directly to the surface of the muscle or to a sharp blow to the muscle or one of its tendons. This characteristic is known as __________. *
2. The aerobic system utilizes __________ for activity or exercise lasting longer than 2 to 3 minutes. *
3. The contractile proteins found within the thin and thick myofilments of skeletal muscle include: *
4. With a __________ contraction, the muscle shortens as the weight is moved against the force of gravity; therefore, the positive is accomplished. With a __________ contraction, the muscle lengthens as weight is move in the direction of the force of gravity; under these circumstances, gravity rather than muscle contraction is the force responsible for the movement. *
5. The muscle primarily responsible for a particular movement is called a (an): *
6. __________ fibers are an intermediate type of fiber and are sometimes referred to as fast-twitch oxidative, glycolytic or FOG. This is a large fiber that has good oxidative (aerobic) and glycolytic (anaerobic) properties. This fiber is adaptable to endurance as well as power or speed activities. *
7. The energy to perform long-term exercise (i.e, 15+ minutes) comes primarily from: *
8. Which of the following statements regarding (DOMS) is/are true? *
9. Which of the following is NOT a major food fuel during exercise? *
10. In general, the higher the intensity of the activity, the greater the contribution of: *
11. Which muscle protein contains many cross-bridges? *
12. How does the golgi tendon organ respond when stressed? *
13. Which muscle fiber type has the highest potential for endurance activities? *
14. Muscular soreness associated with actual muscle damage results primarily from which of the following? *
15. A decrease in muscle size and strength due to inactivity is known as? *
16. What do the initials ATP mean in relation to muscular activity? *
17. Which acronym refers to an acceptable method of determining training intensity? *
18. The following is true regarding High Blood Pressure. *
19. An elevation of either the systolic or diastolic blood pressure is classified as hypertension. The elevation must be measured on two different days, preferably several days apart. To be classified as hypertension, the blood pressure should be more than: *
20. For an activity to be considered cardiovascular, it: *
21. Muscular contraction occurs at the level of the sarcomere within the myofibrils. The actin filaments slide inward over the myosin filaments resulting in: *
22. Which are principles of training? *
23. A point on a limb closer to the trunk is called: *
24. Knee extensions are performed in which movement planes? *
25. Which of the following would be beneficial in preventing heat injury? *
26. In preventing injuries, hydration is very important because: *
27. In order for a two joint muscle to assist with the movement that is not its primary function, the muscle must be _____________ at one end. *
28. Lordosis is a back disorder in which the pelvic girdle has *
29. __________________are connective tissue that connect bone to bone, while _____________________are connective tissue that connect a muscle to the bone. *
30.. The American College of Obstetrics and Gynecology recommend that pregnant women not exceed ____ BPM heart rate? *
31. RPE stands for _______ and is a great alternative to checking heart rate. *
32. Calculate heart rate reserve (Karvonen); 42 year old, with resting heart rate of 60 bpm at an intensity of 70%. *
33. A proper breathing pattern during resistance training is *
34. Which kind of lift must you be performing if your muscle action is lengthening? *
35. __________ is the maximum amount of force that can be exerted by a muscle. *
36. All measurements for Body Composition should be: *
37. Relative proportion of fat and fat-free (lean) tissue can be assessed and are reported as *
38. Calculate a 65 – 75% exercise target heart rate range using the Karvonen’s formula with the following information: 35 year old male, resting heart rate is 72, intermediate fitness level. *
39. According to ACOG, women should avoid exercises in the supine position __________ *
40. Which of the following statements about osteoporosis is/are true? *
41. Which of the following statements about arthritis is/are true? * *
42. When a soldier marches and his arms move front to back, which plane of motion do the arms move through? * *
43. The most common way to sprain the ankle joint is by * *
44. What exercise is an example of horizontal adduction? * *
45. When performing a pressing movement with the upper body, the scapula should be * *
46. In an effort to improve flexibility, NFPA recommends: * *
47. When performing a Lat-Row, please select the following that match to this movement. *
48. Which muscle is the Primary mover in shoulder flexion? * *
49. Which group of muscles are responsible for extension of certain joints of the body? *
50. A muscle fiber contraction that produces forces during the shortening phase is known as: * *
51. The acronym, DOMS stands for: *
52. Which repetition range will produce the greatest improvements in muscular strength? * *
53. Negative Repeition Training is a method of training that emphasizes the ______________ * *
54. You have a client who has had the third and fourth lumbar vertebrae fused. They are 20 pounds overweight but otherwise healthy. Which exercise(s) would you NOT use in your exercise program for this client? *
55. Normal hyperextension occurs in which joints? * *
56. How should a trainer advise a client with regard to progression of the exercise program? *
57. You have a client who has had the third and fourth lumbar vertebrae fused. They are 20 pounds overweight but otherwise healthy. Which exercise(s) would you NOT use in your exercise program for this client? *
58. RICE refers to: *
59. Which statement is true regarding the Gastrocnemius? *
60. Which of these programs would be more likely to result in muscle hypertrophy? *
61. Evaluate the following client’s risk factors: Mary is a 35 year old that has not exercised in the past six (6) years. Her blood pressure is 142/96. She has tried to quit smoking twice during the past year, but has not succeeded. *
62. For a 3-site calculation for skin fold measurements, you would measure which of the following sites for women? *
63. Which of the following recommendations regarding resistance-training guidelines are for the apparently healthy adult? *
64. With the __________ system, the exerciser performs successive sets of progressive light to heavy resistance while at the same time decreasing the number of repetitions. *
65. What would you recommend to a sedentary, mildly obese client who has no medical limitations, but does not like stationary bicycles?
66. The __________ rapidly increases the heart rate oxygen consumption. It may lead to overextension in sedentary clients and adds 4.6 times the body weight to the patellar surface. *
67. The __________ can be used for those who need or want to take the weight off their joints.
68. The __________ is difficult to master but is useful for those who are interested in an exercise that uses many major muscle groups but is “non-impact”.
69. The __________ is an excellent compliment to any running program and offers some diversity for those who are bored with their current exercise program. A concern for some is that it puts stress on the knees and lower back. *
70. Which of the following would be beneficial in preventing heat injury? *
71. Which lipoprotein transports cholesterol away from the arterial walls to the liver?
72. The seven-site skin fold assessment involves measuring __________ diagonal folds and __________ vertical folds. *
73. Which is not a two-joint muscle? *
74. The systolic value in a blood pressure reading represents: *
75. The _______ plane divides the body into right and left halves. _____ and _____ occur in this plane. *
76. The most common form of ankle injury occurs when the ankle is in ___________. *
77. The movement that decreases the joint angle, bringing the bones closer together is called *
78. Cardiac output can be calculated by multiplying: *
79. Which of the following is a complex carbohydrate that is not digestible by the body and passes straight through the digestive system? *
80. Which of the following muscle actions occurs when the length of the muscle does not change, but muscle tension is increased through enhanced neuromuscular recruitment patterns? *
 
Adductors

Adductors

Quadriceps

Quadriceps

Trapezius

Trapezius

Biceps

Biceps

Pectoralis Major

Pectoralis Major

Gastrocnemius

Gastrocnemius

Illiopsoas

Illiopsoas

Rhomboids

Rhomboids

Triceps

Triceps

Erector Spinae

Erector Spinae

Posterior Deltoid

Posterior Deltoid

Rectus Abdominis

Rectus Abdominis

Gluteus Maximus

Gluteus Maximus

Anterior Deltoid

Anterior Deltoid

Hamstrings

Hamstrings

BLOCK TWO - Anatomy
81. The adductor group is responsible for movement at: *
82. The quadriceps are responsible for movement at: *
83. The trapezius is responsible for movement at:
84. The biceps are responsible for movement at:
85. The pectoralis major is responsible for movement at: *
86. The gastrocnemius is responsible for movement at: *
87. The illiopsoas is responsible for movement at: *
88. The rhomboids are responsible for movement at: *
89. The triceps are responsible for movement at:
90. The erector spinae group is responsible for movement at:
91. The posterior deltoid is responsible for movement at:
92. The rectus abdominis is responsible for movement at:
93. The gluteus maximus is responsible for movement at:
94. The anterior deltoid is responsible for movement at:
95. The hamstrings are responsible for movement at: