AFAA PERSONAL TRAINER CERTIFICATION EXAM
AND PRACTICE EXAM 2023-2024 ACTUAL EXAM 270
QUESTIONS AND CORRECT DETAILED ANSWERS
WITH RATIONALES|ALREADY GRADED A+
Anaerobic Threshold - answer-when work becomes so intense, muscle cells cannot
supply the additional energy and rely more on the anaerobic system to produce ATP. At
this level, lactic acid begins to accumulate
Skeletal Muscle - answer-A muscle that is attached to the bones of the skeleton and
provides the force that moves the bones.
Smooth Muscle - answer-a muscle that contracts without conscious control and found in
walls of internal organs such as stomach and intestine and bladder and blood vessels
(excluding the heart)
Cardiac Muscle - answer-forms the walls of the heart
Sensory Neurons - answer-bring messages back to the brain and spinal cord from the
muscles, skin and other areas of the body
Motor Neurons - answer-send messages from the brain and spinal cord to the muscles
causing a neuromuscular response
Appendicular Skeleton - answer-Upper extremities (scapulae, clavicles) and lower
extremities (pelvic girdle)
Supination - answer-hands upward
Pronation - answer-hands downward
Tennis Elbow - answer-painful inflammation of the tendon at the outer border of the
elbow resulting from overuse of lower arm muscles (as in twisting of the hand)
Golfer's Elbow - answer-Inflammation and pain of the flexor and pronator muscles of the
forearm where their tendons originate on the medial epicondyle of the humerus;
Epicondylitis
Rheumatoid Arthritis - answer-autoimmune disease with inflammation of the joints and
marked deformities
Fibromyalgia - answer-widespread pain in joints, muscles, ligaments, heightened pain at
"Tender" points
,Osteopenia - answer-premature bone thining
Preipheral Artery Disease - answer-Thickening of arteries in extremities, primarly
affecting the calves.
Parkinson's Disease - answer-disorder of the nervous system, specifically of the basal
ganglia, a mass nerve of cells in the brain that is responsible for motor functions
Carbohydrates - answer-Body's main source of energy. 1g carb= 4 cals
Recommended Daily intake 45-65% of total calories
Calcualting Carb needs - answer-Ex. 2,000 calorie diet
2,000/4= 500......500x.45=225.........500x.65= 325
225-325 carbs/day
Glycemic Index - answer-carbohydrate ranking developed to help define which
carbohydrate foods may or may not contribute to the insulin surge and eventual
resistance problem
Fiber - answer-primarily indigestible type of carbohydrate found in fresh fruits,
vegetables and grains; Soluble fibers lowers cholesterol and retards entry of glucose
into bloodstream while INsoluble fiber helps elimination.
Protein - answer-Essential for building blocks of life. 1g protein=4 calories
Complete: animal or fish based foods that supply essential amino acids
Incomplete: lacks one or more of the essential amino acids. Generally from plants,
fruits, grains, vegetables
Calculating Protein needs - answer-Recommended 0.8kg per 1kg of weight
Ex. 160-pound person
Take weight (160lb) x.45= 72kg
72kgx.08= 57.6g of protein daily
HDL cholesterol - answer-"good" blood cholesterol, helps remove plaque from the
arterial walls, returning it to the liver. (60 mg/dl or more)
LDL cholesterol - answer-"bad" blood cholesterol, delivers plaque to the arterial walls.
(< 100 mg/dl)
Vitamins - answer-non-caloric, organic compounds that the human body cannot
produce on it's own
Anorexia Nervosa - answer-an eating disorder in which a normal-weight person diets
and becomes significantly (15 percent or more) underweight, yet, still feeling fat,
continues to starve.
, Bulimia Nervosa - answer-an eating disorder characterized by episodes of overeating,
usually of high-calorie foods, followed by vomiting, laxative use, fasting, or excessive
exercise
Female Athlete Triad - answer-amenorrhea, osteoporosis, and eating disorders; when
left untreated they damage the musculoskeletal and reproductive systems
Adipose Tissue - answer-a kind of body tissue containing stored fat that serves as a
source of energy
Resting Metabolic Rate - answer-Accounts for 60-75% of daily expenditure and is
higher in individuals with a high percentage of lean body mass
Self-Efficacy - answer-inner confidence that a person has that he or she will be able to
accomplish a task
Approach Goals - answer-yield more positive results because positive outcomes are
emphasised often yielding happy moments
Avoidance Goals - answer-may result in anxiety, depression, and less enjoyment, even
if the goal is achieved
Opposing muscles of biceps - answer-triceps
Opposing muscle(s) of anterior/medial deltoids - answer-latissimus dorsi
Opposing muscle(s) of pectoralis major - answer-posterior deltoid, mid-trapezius, and
rhomboids
Opposing muscle(s) of abdominals - answer-erector spinae
Opposing muscles of the quadriceps - answer-hamstrings
Opposing muscles of the hip abductors - answer-hip adductors
Advantages of max tests - answer-large amount of information gathered, actual
measurement of a person's ability at a high level
Disadvantages of max tests - answer-needs special, expensive equipment, riskier due
to potential abnormal heart waves
Submaximal exercise test - answer-assess the client's functional aerobic fitness, show
improvement of that level over time, help develop an appropriate level of exercise
intensity
AND PRACTICE EXAM 2023-2024 ACTUAL EXAM 270
QUESTIONS AND CORRECT DETAILED ANSWERS
WITH RATIONALES|ALREADY GRADED A+
Anaerobic Threshold - answer-when work becomes so intense, muscle cells cannot
supply the additional energy and rely more on the anaerobic system to produce ATP. At
this level, lactic acid begins to accumulate
Skeletal Muscle - answer-A muscle that is attached to the bones of the skeleton and
provides the force that moves the bones.
Smooth Muscle - answer-a muscle that contracts without conscious control and found in
walls of internal organs such as stomach and intestine and bladder and blood vessels
(excluding the heart)
Cardiac Muscle - answer-forms the walls of the heart
Sensory Neurons - answer-bring messages back to the brain and spinal cord from the
muscles, skin and other areas of the body
Motor Neurons - answer-send messages from the brain and spinal cord to the muscles
causing a neuromuscular response
Appendicular Skeleton - answer-Upper extremities (scapulae, clavicles) and lower
extremities (pelvic girdle)
Supination - answer-hands upward
Pronation - answer-hands downward
Tennis Elbow - answer-painful inflammation of the tendon at the outer border of the
elbow resulting from overuse of lower arm muscles (as in twisting of the hand)
Golfer's Elbow - answer-Inflammation and pain of the flexor and pronator muscles of the
forearm where their tendons originate on the medial epicondyle of the humerus;
Epicondylitis
Rheumatoid Arthritis - answer-autoimmune disease with inflammation of the joints and
marked deformities
Fibromyalgia - answer-widespread pain in joints, muscles, ligaments, heightened pain at
"Tender" points
,Osteopenia - answer-premature bone thining
Preipheral Artery Disease - answer-Thickening of arteries in extremities, primarly
affecting the calves.
Parkinson's Disease - answer-disorder of the nervous system, specifically of the basal
ganglia, a mass nerve of cells in the brain that is responsible for motor functions
Carbohydrates - answer-Body's main source of energy. 1g carb= 4 cals
Recommended Daily intake 45-65% of total calories
Calcualting Carb needs - answer-Ex. 2,000 calorie diet
2,000/4= 500......500x.45=225.........500x.65= 325
225-325 carbs/day
Glycemic Index - answer-carbohydrate ranking developed to help define which
carbohydrate foods may or may not contribute to the insulin surge and eventual
resistance problem
Fiber - answer-primarily indigestible type of carbohydrate found in fresh fruits,
vegetables and grains; Soluble fibers lowers cholesterol and retards entry of glucose
into bloodstream while INsoluble fiber helps elimination.
Protein - answer-Essential for building blocks of life. 1g protein=4 calories
Complete: animal or fish based foods that supply essential amino acids
Incomplete: lacks one or more of the essential amino acids. Generally from plants,
fruits, grains, vegetables
Calculating Protein needs - answer-Recommended 0.8kg per 1kg of weight
Ex. 160-pound person
Take weight (160lb) x.45= 72kg
72kgx.08= 57.6g of protein daily
HDL cholesterol - answer-"good" blood cholesterol, helps remove plaque from the
arterial walls, returning it to the liver. (60 mg/dl or more)
LDL cholesterol - answer-"bad" blood cholesterol, delivers plaque to the arterial walls.
(< 100 mg/dl)
Vitamins - answer-non-caloric, organic compounds that the human body cannot
produce on it's own
Anorexia Nervosa - answer-an eating disorder in which a normal-weight person diets
and becomes significantly (15 percent or more) underweight, yet, still feeling fat,
continues to starve.
, Bulimia Nervosa - answer-an eating disorder characterized by episodes of overeating,
usually of high-calorie foods, followed by vomiting, laxative use, fasting, or excessive
exercise
Female Athlete Triad - answer-amenorrhea, osteoporosis, and eating disorders; when
left untreated they damage the musculoskeletal and reproductive systems
Adipose Tissue - answer-a kind of body tissue containing stored fat that serves as a
source of energy
Resting Metabolic Rate - answer-Accounts for 60-75% of daily expenditure and is
higher in individuals with a high percentage of lean body mass
Self-Efficacy - answer-inner confidence that a person has that he or she will be able to
accomplish a task
Approach Goals - answer-yield more positive results because positive outcomes are
emphasised often yielding happy moments
Avoidance Goals - answer-may result in anxiety, depression, and less enjoyment, even
if the goal is achieved
Opposing muscles of biceps - answer-triceps
Opposing muscle(s) of anterior/medial deltoids - answer-latissimus dorsi
Opposing muscle(s) of pectoralis major - answer-posterior deltoid, mid-trapezius, and
rhomboids
Opposing muscle(s) of abdominals - answer-erector spinae
Opposing muscles of the quadriceps - answer-hamstrings
Opposing muscles of the hip abductors - answer-hip adductors
Advantages of max tests - answer-large amount of information gathered, actual
measurement of a person's ability at a high level
Disadvantages of max tests - answer-needs special, expensive equipment, riskier due
to potential abnormal heart waves
Submaximal exercise test - answer-assess the client's functional aerobic fitness, show
improvement of that level over time, help develop an appropriate level of exercise
intensity
