Action Certified Personal
Trainer (SB) questions(solved
& verified for accuracy)
which of the following exercise modes allows buoyancy to reduce the
potential for musculoskeletal injury - answer water exercise
in the first 20 seconds of a 100M race, on which energy system does
skeletal muscle rely most heavily - answer ATP/CP
limited flexibility of this muscle group increase the risk of low back pain
and/or disc issues - answer hamstrings & hip flexors
what is the function of bone - answer provides structural support for the
entire body, serves as a lever that can change the magnitude and
direction of forces, and protects organs & tissues
the bones of the skeletal system perform 5 functions - answer support,
leverage, protection, storage, and production
what blood pressure reading would characterize hypertension in the adult
- answer 140/90 mmHg
signs & symptoms of heat exhaustion & heat stroke - answer
uncoordinated gait, headache, dizziness, vomiting, elevated body temp
the tool used to gather the following info; health screening, helps develop
specific exercise program that is appropriate to the individual needs &
goals of the client - answer physical activity readiness questionnaire
(PAR-Q)
,meds designed to increase urine production and by doing so remove
excess water from the body - answer diuretics
Muscle fibers that can produce a large amount of tension in a very short
period of time but fatigue quickly are referred to as - answer fast-twitch,
ie weight lifting, sprinting
what type of muscle tissue is most abundant in the body - answer
skeletal (nearly 50%)
represents an imaginary horizontal plane passing thru the midsection of
the body & dividing it into upper and lower portions - answer transverse
plane
3 types of planes - answer trans
sagitall plane - answer divides body into left and right
frontal plane - answer
factors to consider when designing flexibility training - answer joint
structure, the condition of soft tissue around the joint, and the length of
the muscles being stretched
3 primary goals of resistance training - answer hypertrophy, muscular
strength, muscular endurance
functional training - answer Any activity that trains movement for a
specific purpose or function; ie help an elderly person have better balance
to prevent falls
plyometrics exerc - answer for well conditioned clients and are sport
specific such as; training for speed, strength, power, endurance, flexibility,
and coordination
,large muscle groups should be worked before small ones; t/f - answer
true
define repetition maxim - answer maximal load that can be lifted for a
certain number of repetitions or absolute resistance (a specific number of
reps)
10 rep max test - answer identify the weight that the client can lift using
proper form for up to 10 reps (allow 2-5 mins rest before attempting
w/heavier weights) retest every 4-6 weeks
_______ is not recommended for a client with diabetes, as they already have
a lot of pressure on the vessels within the eyes - answer heavy weight
lifting
the primary purpose of amino acids in the body - answer the anabolic
process, such as building muscle mass
Describe the glycemic index. - answer low GI 55 or less ie fruits &
veggies; med GI 56-69 ie whole wheat, brown rice, sweet potatoes; high GI
70-99 ie baked potato, watermelon, white rice, or bread
cardiorespiratory training program should include - answer 5-10 mins low
intensity muscle activity; walk/slow jog, stretching, and calisthenics
20-45 mins cardiorespiratory or strength activity
10 mins cool down; low intensity exercises & stretching
this phase is the target of the workout and carries the main
cardiorespiratory benefits - answer endurance/exercise phase
examples of weight dependent exercises include: - answer walking and
running
, cool down helps with - answer decreasing heart rate, blood pressure, &
respiration; helps in removal of lactate from the muscle and aid in
dissipation of body heat
cardiorespiratory exercise should be completed - answer 3-5xs a week
what items should be taken into consideration when designing a
conditioning program - answer individual differences, physical
limitations, beginning fitness level, age, and health status
an effective guideline for smart progression is to - answer keep the
increase in activity to no more than 5% for each progression and adaption
to this increase spread over a period of a week or two; change only one
element at a time (frequency, duration)
EPOC stands for - answer excess post-exercise oxygen consumption
3 stages of stage training include - answer stabilization, strength, power
describe the stabilization zone - answer goal is to increase blood supply
to tissue and is often used for beginners to improve delivery of oxygen
throughout the body & remove waste; characterized by heart rate of 65-
75% mhr
describe zone 2/strength zone - answer increased heart rate 80-85% of
mhr; aka anaerobic threshold & results in more calories burned
describe 3rd zone/power zone - answer high intensity workout over a
short period of time, heart rate is 86-90% of mhr
Describe circuit training - answer Training method consisting of a number
of different exercises or activities arranged in a circuit
the body uses the most fat when the respiratory exchange ratio (RER) is
approximately - answer 0.71
Trainer (SB) questions(solved
& verified for accuracy)
which of the following exercise modes allows buoyancy to reduce the
potential for musculoskeletal injury - answer water exercise
in the first 20 seconds of a 100M race, on which energy system does
skeletal muscle rely most heavily - answer ATP/CP
limited flexibility of this muscle group increase the risk of low back pain
and/or disc issues - answer hamstrings & hip flexors
what is the function of bone - answer provides structural support for the
entire body, serves as a lever that can change the magnitude and
direction of forces, and protects organs & tissues
the bones of the skeletal system perform 5 functions - answer support,
leverage, protection, storage, and production
what blood pressure reading would characterize hypertension in the adult
- answer 140/90 mmHg
signs & symptoms of heat exhaustion & heat stroke - answer
uncoordinated gait, headache, dizziness, vomiting, elevated body temp
the tool used to gather the following info; health screening, helps develop
specific exercise program that is appropriate to the individual needs &
goals of the client - answer physical activity readiness questionnaire
(PAR-Q)
,meds designed to increase urine production and by doing so remove
excess water from the body - answer diuretics
Muscle fibers that can produce a large amount of tension in a very short
period of time but fatigue quickly are referred to as - answer fast-twitch,
ie weight lifting, sprinting
what type of muscle tissue is most abundant in the body - answer
skeletal (nearly 50%)
represents an imaginary horizontal plane passing thru the midsection of
the body & dividing it into upper and lower portions - answer transverse
plane
3 types of planes - answer trans
sagitall plane - answer divides body into left and right
frontal plane - answer
factors to consider when designing flexibility training - answer joint
structure, the condition of soft tissue around the joint, and the length of
the muscles being stretched
3 primary goals of resistance training - answer hypertrophy, muscular
strength, muscular endurance
functional training - answer Any activity that trains movement for a
specific purpose or function; ie help an elderly person have better balance
to prevent falls
plyometrics exerc - answer for well conditioned clients and are sport
specific such as; training for speed, strength, power, endurance, flexibility,
and coordination
,large muscle groups should be worked before small ones; t/f - answer
true
define repetition maxim - answer maximal load that can be lifted for a
certain number of repetitions or absolute resistance (a specific number of
reps)
10 rep max test - answer identify the weight that the client can lift using
proper form for up to 10 reps (allow 2-5 mins rest before attempting
w/heavier weights) retest every 4-6 weeks
_______ is not recommended for a client with diabetes, as they already have
a lot of pressure on the vessels within the eyes - answer heavy weight
lifting
the primary purpose of amino acids in the body - answer the anabolic
process, such as building muscle mass
Describe the glycemic index. - answer low GI 55 or less ie fruits &
veggies; med GI 56-69 ie whole wheat, brown rice, sweet potatoes; high GI
70-99 ie baked potato, watermelon, white rice, or bread
cardiorespiratory training program should include - answer 5-10 mins low
intensity muscle activity; walk/slow jog, stretching, and calisthenics
20-45 mins cardiorespiratory or strength activity
10 mins cool down; low intensity exercises & stretching
this phase is the target of the workout and carries the main
cardiorespiratory benefits - answer endurance/exercise phase
examples of weight dependent exercises include: - answer walking and
running
, cool down helps with - answer decreasing heart rate, blood pressure, &
respiration; helps in removal of lactate from the muscle and aid in
dissipation of body heat
cardiorespiratory exercise should be completed - answer 3-5xs a week
what items should be taken into consideration when designing a
conditioning program - answer individual differences, physical
limitations, beginning fitness level, age, and health status
an effective guideline for smart progression is to - answer keep the
increase in activity to no more than 5% for each progression and adaption
to this increase spread over a period of a week or two; change only one
element at a time (frequency, duration)
EPOC stands for - answer excess post-exercise oxygen consumption
3 stages of stage training include - answer stabilization, strength, power
describe the stabilization zone - answer goal is to increase blood supply
to tissue and is often used for beginners to improve delivery of oxygen
throughout the body & remove waste; characterized by heart rate of 65-
75% mhr
describe zone 2/strength zone - answer increased heart rate 80-85% of
mhr; aka anaerobic threshold & results in more calories burned
describe 3rd zone/power zone - answer high intensity workout over a
short period of time, heart rate is 86-90% of mhr
Describe circuit training - answer Training method consisting of a number
of different exercises or activities arranged in a circuit
the body uses the most fat when the respiratory exchange ratio (RER) is
approximately - answer 0.71
