EXPERTRATING - PERSONAL
TRAINER CERTIFICATION EXAM
QUESTIONS AND ANSWERS
Fitness - Correct Answers -refers to the degree of body functioning and the ability of the
body to handle physical demands.
Atrophy - Correct Answers -refers to the shrinkage of muscles as a result of little or no
exercise.
hypertrophy - Correct Answers -refers to the tissues and muscles gaining in strength
due to overload.
5 Components of Fitness - Correct Answers -A. Cardio respiratory endurance
B. Muscular strength
C. Muscular endurance
D. Flexibility
E. Body composition
Cardio respiratory endurance - Correct Answers -One of the five components of fitness;
it is the ability to perform prolonged large-muscle dynamic exercises at moderate-to-
high levels of intensity. It is the central component of fitness that trains the heart and
makes it healthier and more efficient.
Muscular strength - Correct Answers -One of the five components of fitness; the amount
of force that a muscle can exert with a single maximum effort. Adequate ______ is
important for body alignment and also for the performance of daily tasks. An increase in
_____ means increased fat-free mass and therefore a higher rate of metabolism.
Maintaining strength and muscle mass is also vital for healthy aging.
Muscular endurance - Correct Answers -One of the five components of fitness; the
ability to sustain a given level of muscle tension. It is important for good posture, injury
prevention, and for the performance of various physical tasks.
,Flexibility - Correct Answers -One of the five components of fitness; the ability of the
joints to move through their full range of motion. Poor _____, which can be improved by
exercises, leads to stiffness, misalignment, and pain.
Iron - Correct Answers -RDV for men is 10 mg and 15 mg for women
Zinc - Correct Answers -RDV for men is 15 mg and 12 for women
Magnesium - Correct Answers -RDV for men is 350 mg and 280 mg for women
Phosphorus - Correct Answers -RDV for men is 800 mg and women is 1200 mg
Chlorine - Correct Answers -RDV is 700 mg for both men and women
Body composition - Correct Answers -One of the five components of fitness; the
proportion of fat-free mass (muscle, bone, and water) to fat in a body. A healthy ______
is a high proportion of fat-free mass and a low proportion of fat. Weight training is the
best way to add muscle mass.
Motor Fitness - Correct Answers -Factors such as speed, agility, eye-hand coordination,
and eye-foot coordination are classified as components of _____. Although ______ is
mostly inherited, it can be developed over time. ______ is essential for all sports,
especially where the brain has to react quickly to control limb movements as, for
example, in table tennis, shooting, etc.
Maximum Oxygen Uptake (VO2 max) - Correct Answers -the maximum amount of
oxygen that can be taken in, absorbed and used by the muscles per minute. The
maximum oxygen uptake is high for athletes like marathon runners.
(VO2 difference) - Correct Answers -the measure of oxygen that is consumed by the
muscles. It is the difference between the oxygen content of the blood in the arteries and
the oxygen content of blood in the veins. While only about 25 percent oxygen is utilized
when a person is resting, it can increase to about 80 percent during exercise.
Calculate Your Exercise Heart Rate Range - Correct Answers -1. Estimate your
maximum heart rate by subtracting your age from 220 (220-age).
2. Determine the lower limit of your exercise heart rate by multiplying your maximum
heart rate by 0.5.
3. Determine the upper limit of your exercise heart rate by multiplying your maximum
heart rate by 0.85.
Muscle mass, body composition - Correct Answers -Weight training is the best way to
add this, thus reducing this
VO2 Max - Correct Answers -A fit person will have a high ___ while an unfit person will
have a low ___
, VO2 difference - Correct Answers -the measure of oxygen that is consumed by the
muscles.
VO2 difference - Correct Answers -the difference between the oxygen content of the
blood in the arteries and the oxygen content of blood in the veins.
VO2 difference - Correct Answers -"While only about 25 percent oxygen is utilized when
a person is resting, it can increase to about 80 percent during exercise." This describes
the ____.
Exercise Heart Rate Range - Correct Answers -It is calculated using three things:
Estimating your maximum heart rate, Determining the lower limit of your exercise heart
rate and Determining the upper limit of your exercise heart rate.
aerobic and anaerobic - Correct Answers -The two major types of exercise
Anaerobic activities - Correct Answers -These may be defined as the activities that are
undertaken in the absence of oxygen and cannot be sustained for long periods of time.
These activities rely heavily on the fast twitch muscle fibers
weight lifting and sprinting - Correct Answers -Examples of anaerobic activities. Such
activities cannot be undertaken for long periods of time. They help build lean tissue and
improve the body composition.
Anaerobic capacity test - Correct Answers -a test that measures the ability of the body
to undertake exercise of a short duration and of a very high intensity.
The Wingate cycle test - Correct Answers -This is commonly used to test anaerobic
capacity.
Aerobic fitness or cardiovascular fitness - Correct Answers -The ability of the body to
perform exercise over an extended period of time in the presence of oxygen.
aerobic activites - Correct Answers -Activities that rely heavily on slow twitch muscle
fibers, such as cycling and marathon running.
Aerobic activities - Correct Answers -These activities help increase the red blood cells
as well as make the heart stronger and more capable of delivering blood to the various
organs.
cross training - Correct Answers -A training program which combines cardiovascular
and muscular fitness allows more oxygenated blood to be delivered per beat and
increases the amount of myoglobin in the muscles so that they can take up more
amounts of oxygen, thereby allowing more work to be done.
Principles of Fitness - Correct Answers -1. Principle of Specificity
TRAINER CERTIFICATION EXAM
QUESTIONS AND ANSWERS
Fitness - Correct Answers -refers to the degree of body functioning and the ability of the
body to handle physical demands.
Atrophy - Correct Answers -refers to the shrinkage of muscles as a result of little or no
exercise.
hypertrophy - Correct Answers -refers to the tissues and muscles gaining in strength
due to overload.
5 Components of Fitness - Correct Answers -A. Cardio respiratory endurance
B. Muscular strength
C. Muscular endurance
D. Flexibility
E. Body composition
Cardio respiratory endurance - Correct Answers -One of the five components of fitness;
it is the ability to perform prolonged large-muscle dynamic exercises at moderate-to-
high levels of intensity. It is the central component of fitness that trains the heart and
makes it healthier and more efficient.
Muscular strength - Correct Answers -One of the five components of fitness; the amount
of force that a muscle can exert with a single maximum effort. Adequate ______ is
important for body alignment and also for the performance of daily tasks. An increase in
_____ means increased fat-free mass and therefore a higher rate of metabolism.
Maintaining strength and muscle mass is also vital for healthy aging.
Muscular endurance - Correct Answers -One of the five components of fitness; the
ability to sustain a given level of muscle tension. It is important for good posture, injury
prevention, and for the performance of various physical tasks.
,Flexibility - Correct Answers -One of the five components of fitness; the ability of the
joints to move through their full range of motion. Poor _____, which can be improved by
exercises, leads to stiffness, misalignment, and pain.
Iron - Correct Answers -RDV for men is 10 mg and 15 mg for women
Zinc - Correct Answers -RDV for men is 15 mg and 12 for women
Magnesium - Correct Answers -RDV for men is 350 mg and 280 mg for women
Phosphorus - Correct Answers -RDV for men is 800 mg and women is 1200 mg
Chlorine - Correct Answers -RDV is 700 mg for both men and women
Body composition - Correct Answers -One of the five components of fitness; the
proportion of fat-free mass (muscle, bone, and water) to fat in a body. A healthy ______
is a high proportion of fat-free mass and a low proportion of fat. Weight training is the
best way to add muscle mass.
Motor Fitness - Correct Answers -Factors such as speed, agility, eye-hand coordination,
and eye-foot coordination are classified as components of _____. Although ______ is
mostly inherited, it can be developed over time. ______ is essential for all sports,
especially where the brain has to react quickly to control limb movements as, for
example, in table tennis, shooting, etc.
Maximum Oxygen Uptake (VO2 max) - Correct Answers -the maximum amount of
oxygen that can be taken in, absorbed and used by the muscles per minute. The
maximum oxygen uptake is high for athletes like marathon runners.
(VO2 difference) - Correct Answers -the measure of oxygen that is consumed by the
muscles. It is the difference between the oxygen content of the blood in the arteries and
the oxygen content of blood in the veins. While only about 25 percent oxygen is utilized
when a person is resting, it can increase to about 80 percent during exercise.
Calculate Your Exercise Heart Rate Range - Correct Answers -1. Estimate your
maximum heart rate by subtracting your age from 220 (220-age).
2. Determine the lower limit of your exercise heart rate by multiplying your maximum
heart rate by 0.5.
3. Determine the upper limit of your exercise heart rate by multiplying your maximum
heart rate by 0.85.
Muscle mass, body composition - Correct Answers -Weight training is the best way to
add this, thus reducing this
VO2 Max - Correct Answers -A fit person will have a high ___ while an unfit person will
have a low ___
, VO2 difference - Correct Answers -the measure of oxygen that is consumed by the
muscles.
VO2 difference - Correct Answers -the difference between the oxygen content of the
blood in the arteries and the oxygen content of blood in the veins.
VO2 difference - Correct Answers -"While only about 25 percent oxygen is utilized when
a person is resting, it can increase to about 80 percent during exercise." This describes
the ____.
Exercise Heart Rate Range - Correct Answers -It is calculated using three things:
Estimating your maximum heart rate, Determining the lower limit of your exercise heart
rate and Determining the upper limit of your exercise heart rate.
aerobic and anaerobic - Correct Answers -The two major types of exercise
Anaerobic activities - Correct Answers -These may be defined as the activities that are
undertaken in the absence of oxygen and cannot be sustained for long periods of time.
These activities rely heavily on the fast twitch muscle fibers
weight lifting and sprinting - Correct Answers -Examples of anaerobic activities. Such
activities cannot be undertaken for long periods of time. They help build lean tissue and
improve the body composition.
Anaerobic capacity test - Correct Answers -a test that measures the ability of the body
to undertake exercise of a short duration and of a very high intensity.
The Wingate cycle test - Correct Answers -This is commonly used to test anaerobic
capacity.
Aerobic fitness or cardiovascular fitness - Correct Answers -The ability of the body to
perform exercise over an extended period of time in the presence of oxygen.
aerobic activites - Correct Answers -Activities that rely heavily on slow twitch muscle
fibers, such as cycling and marathon running.
Aerobic activities - Correct Answers -These activities help increase the red blood cells
as well as make the heart stronger and more capable of delivering blood to the various
organs.
cross training - Correct Answers -A training program which combines cardiovascular
and muscular fitness allows more oxygenated blood to be delivered per beat and
increases the amount of myoglobin in the muscles so that they can take up more
amounts of oxygen, thereby allowing more work to be done.
Principles of Fitness - Correct Answers -1. Principle of Specificity
