NAFC PERSONAL TRAINING EXAM QUESTIONS WITH 100%
CORRECT ANSWERS!!
What makes up the shoulder girdle?
Scapula, clavicle, humerus, sternum and rib cage
An example of a closed kinematic exercise would be?
Push up or squat. The hands/feet are stable on the ground. These exercises are better
for join issues because it helps to strengthen joints.
Agonist: Biceps
Antagonist: Triceps
The greatest legal concerns for a personal trainer are
pre-activity health screening, interpreting results, timely fulfillment of service
A client complains about back pain. You should tell them to take NSAIDS and rest
FALSE
Name the four chambers of the heart.
left and right atrium
left and right ventricles
Name the 3 energy systems
ATP/Creatine, Glycolosis, Aerobic Oxidation
What is the prime mover, antagonist and stabilizer for the bench press?
Prime mover - pectoralis major
Antagonist - Rhomboids, Trapezius, Posterior Deltoid
Stabilizer - rotator cuff musculature (supraspinatus, infaspinatus, teres major,
subscapularis)
What causes post exercise soreness and what do you do about it?
microtrauma to muscle tissue; PRICE, stretch, active rest, hydrate
Describe what occurs during the systolic and diastolic phase of blood pressure.
What is considered a normal reading?
systolic - pressure in atrial walls during ventricular contraction
diastolic - pressure in atrial walls during ventricular filling
Normal: 120/80
What is the difference between fast and slow twitch muscle?
fast - high shortening velocities, fatigue rapidly, white, large # of actin and myosin,
larger, prime mover, strength, power
slow - shortening velocities, red, endurance, resistance to fatigue, primarily postural,
rich capillary supply
***What might the fat burning taget heart rate range for a 45 year old individual
with a resting heart rate of 60bpm?
(220 - age - resting heart rate) x training heart rate + resting heart rate =
(220-45-60) x .65 + 60 = 134.75 or 135
, What are the different training heart rate zones?
Healthy Heart Zone (Warm up) --- 40 - 65% of maximum heart rate:
Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate:
Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate
Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate
Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate:
What is the all or none theory?
When the myofiber is innervated by a nerve cell. It contracts totally or not at all
Explain the difference between concentric and eccentric in resistance training
concentric - shortening of muscle fiber
eccentric - lengthening of muscle fiber
Name two functions of blood.
transport oxygen/nutrients, removes waste
What is OBLA?
Onset of blood lactate accumulation
How could you determine maximum heart rate and training heart rate when
designing a cardiovascular workout?
220 - age - RHR x % + RHR = THR
Discuss the concept of periodicity.
To achieve a goal. Gradual cycling of specifity, intensity, volume, duration, frequency
What is the Valsalva Maneuver?
exhaling forcibly like you are making a bowel movement
What does the abbreviation ATP stand for?
Adenosine Triphosphate
With exercise lasting longer than 10 seconds, what system kicks in to provide
ATP?
Glycolytic System; The metabolic breakdown of glucose and other sugars that releases
energy in the form of ATP.
How long does glycolysis last?
10 seconds to 3 minutes
Define reciprocal inhibition
when an agonist or prime mover performs a desired motion, the antagonist are
neurologically inhibited
What is a co-contraction?
Agonist and antagonist contract simultaniously
What is a spurt muscle?
muscle with distal tendon close to joint axis (Biceps brachii)
What is a double jointed muscle?
muscle that crosses two joints and can produce motion at more than one joint.
Define reversibility.
major decrease in strength and aerobic capacity - visible two weeks without exercise
What would afferent information be?
nerve impulses from receptors toward the central nervous system
What is a motor unit?
single a-motor neuron and all corresponding muscle fibers it innervates
CORRECT ANSWERS!!
What makes up the shoulder girdle?
Scapula, clavicle, humerus, sternum and rib cage
An example of a closed kinematic exercise would be?
Push up or squat. The hands/feet are stable on the ground. These exercises are better
for join issues because it helps to strengthen joints.
Agonist: Biceps
Antagonist: Triceps
The greatest legal concerns for a personal trainer are
pre-activity health screening, interpreting results, timely fulfillment of service
A client complains about back pain. You should tell them to take NSAIDS and rest
FALSE
Name the four chambers of the heart.
left and right atrium
left and right ventricles
Name the 3 energy systems
ATP/Creatine, Glycolosis, Aerobic Oxidation
What is the prime mover, antagonist and stabilizer for the bench press?
Prime mover - pectoralis major
Antagonist - Rhomboids, Trapezius, Posterior Deltoid
Stabilizer - rotator cuff musculature (supraspinatus, infaspinatus, teres major,
subscapularis)
What causes post exercise soreness and what do you do about it?
microtrauma to muscle tissue; PRICE, stretch, active rest, hydrate
Describe what occurs during the systolic and diastolic phase of blood pressure.
What is considered a normal reading?
systolic - pressure in atrial walls during ventricular contraction
diastolic - pressure in atrial walls during ventricular filling
Normal: 120/80
What is the difference between fast and slow twitch muscle?
fast - high shortening velocities, fatigue rapidly, white, large # of actin and myosin,
larger, prime mover, strength, power
slow - shortening velocities, red, endurance, resistance to fatigue, primarily postural,
rich capillary supply
***What might the fat burning taget heart rate range for a 45 year old individual
with a resting heart rate of 60bpm?
(220 - age - resting heart rate) x training heart rate + resting heart rate =
(220-45-60) x .65 + 60 = 134.75 or 135
, What are the different training heart rate zones?
Healthy Heart Zone (Warm up) --- 40 - 65% of maximum heart rate:
Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate:
Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate
Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate
Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate:
What is the all or none theory?
When the myofiber is innervated by a nerve cell. It contracts totally or not at all
Explain the difference between concentric and eccentric in resistance training
concentric - shortening of muscle fiber
eccentric - lengthening of muscle fiber
Name two functions of blood.
transport oxygen/nutrients, removes waste
What is OBLA?
Onset of blood lactate accumulation
How could you determine maximum heart rate and training heart rate when
designing a cardiovascular workout?
220 - age - RHR x % + RHR = THR
Discuss the concept of periodicity.
To achieve a goal. Gradual cycling of specifity, intensity, volume, duration, frequency
What is the Valsalva Maneuver?
exhaling forcibly like you are making a bowel movement
What does the abbreviation ATP stand for?
Adenosine Triphosphate
With exercise lasting longer than 10 seconds, what system kicks in to provide
ATP?
Glycolytic System; The metabolic breakdown of glucose and other sugars that releases
energy in the form of ATP.
How long does glycolysis last?
10 seconds to 3 minutes
Define reciprocal inhibition
when an agonist or prime mover performs a desired motion, the antagonist are
neurologically inhibited
What is a co-contraction?
Agonist and antagonist contract simultaniously
What is a spurt muscle?
muscle with distal tendon close to joint axis (Biceps brachii)
What is a double jointed muscle?
muscle that crosses two joints and can produce motion at more than one joint.
Define reversibility.
major decrease in strength and aerobic capacity - visible two weeks without exercise
What would afferent information be?
nerve impulses from receptors toward the central nervous system
What is a motor unit?
single a-motor neuron and all corresponding muscle fibers it innervates
