EXPERTRATING - PERSONAL
TRAINER CERTIFICATION EXAM
Ethical responsibility of the Personal Trainer - Correct Answers -The foundation of the
code of ethics revolves around the basic duties of the personal trainer toward the
clients, the practices to be followed during work, protecting the rights and interests of
the clients, maintaining professional relations with the clients, and performing one's
duties toward the profession.
The code of ethics to be followed by a certified personal trainer - Correct Answers -a.
Relationship with the clients
b. The Conduct of the Personal Trainer
c. Conduct at Work Place and Towards Society
Fitness - Correct Answers -fitness refers to the degree of body functioning and the
ability of the body to handle physical demands.Fitness is a major part of preventive
medical approach to health.
Health - Correct Answers -health refers to the absence of diseases.
Benefits of Exercise and Fitness (the key) - Correct Answers -# it improves your mental
outlook and your mood through the release of chemicals called endorphins in the body
# it improves general health, wards off diseases, and slows down the aging process
# it helps you to achieve a better body composition i.e. lower body fat and more muscle
# it improves the state of mind , promotes better mental health, and improves sleep
# it helps in achieving better bone density
# it enhances self confidence and improves the apperance of the person
# it helps you to avoid atrophy.
Atrophy - Correct Answers -atrophy refers to the shrinkage of muscles as a result of
little or no exercise.
Hypertrophy - Correct Answers -hypertrophy refers to the tissues and muscles gaining
in strength due to overload.
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 -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 heart and makes it healthier and more efficient.
Muscular strength - Correct Answers -It is the amount of force that a muscle can exert
with a single maximum effort . Adequate muscular strength is important for body
alignment and also for the performance of daily tasks. An increase in muscular strength
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 -It is the ability to sustain a given level of muscle
tension. It is important for a good posture , injury prevention, and for the performance of
various physical tasks.
Flexibility - Correct Answers -It is defined as the ability of the joints to move through
their full range of motion. Poor flexibility, which can be improved by exercised, leads to
stiffness, misalignment, and pain.
Body composition - Correct Answers -It is defined as the proportion of fat-free mass
( muscle, bone, and water) to fat in a body. A healthy composition is a high proportion of
fat-free mass and 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-food coordination are classified as
components of "motor" fitness.
Although motor fitness is mostly inherited, it can be developed over time.
Motor fitness 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.
VO2 max - Correct Answers -VO2 max is a measure of fitness, is a measure of how
much oxygen is consumed by a person per minute of exercise. This is measured by
asking the athlete to wear a mask during exercise.
Arterio-Venous Oxygen Difference (V02 difference) - Correct Answers -The arterio-
venous oxygen difference, or a-vO2 diff, is the difference in the oxygen content of the
blood between the arterial blood and the venous blood. It is an indication of how much
oxygen is removed from the blood in capillaries as the blood circulates in the body.
Basal Metabolic Rate or BMR - Correct Answers -Basal metabolic rate (BMR) is the
amount of energy expended while at rest in a neutrally temperate environment, in the
,post-absorptive state (meaning that the digestive system is inactive, which requires
about twelve hours of fasting)
- It is an individual's minimum caloric requirement at rest.
Calculate Your Heart Rate Range - Correct Answers -- estimate your maximum heart
rate by subtracting your age from 220 (220-age)
- determine the lower limit of your exercise heart rate by multiplying your maximum
heart rate by 0.5.
- determine the upper limit of your exercise heart rate by multiplying your maximum
heart rate by 0.85.
Two major types of physical activities - Correct Answers -- aerobic activities
- anaerobic activities
Anaerobic activities - Correct Answers -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. Examples of anaerobic
activities are weight lifting and sprinting. Such activities cannot be undertaken for long
periods of time. They help build lean tissue and improve the body composition.
The anaerobic capacity test - Correct Answers -is 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 -The Wingate test (also known as the
Wingate Anaerobic Test (WAnT)) is an anaerobic test, most often performed on a cycle
ergometer, that measures peak anaerobic power and anaerobic capacity. The test,
which can also be performed on an arm crank ergometer, consists of a set time
pedalling at maximum speed against a constant force.
Aerobic activities or cardiovascular fitness - Correct Answers -is the ability of the body
to perform exercise over and extended period of time in the presence of oxygen. Such
activities rely heavily on slow twitch muscle fibers and include activities such as cycling
and marathon running.
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.
A training program which combines cardiovascular and muscular fitness allows: -
Correct Answers -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.
This is good argument in favor of cross training.
Principles of Fitness (5) - Correct Answers -1. Principle of Specificity
2. Principle of Progressive Overload
3. Principle of Reversibility
4. Principle of Individual Differences
, 5. Principle of Warm- Up and Stretching
Principle of Specificity - Correct Answers -this principle relates to the development of a
particular fitness component (i.e. , cardiorespiratory endurance). This requires
performance of exercises specifically designed for that component.
Principle of Progressive Overload - Correct Answers -The principle of progressive
overload involves the gradual increase of stress placed on the body during exercise
training that is beyond its current capabilities. This gradual increase in stress forces the
body to continually try to adapt to the training program.
This principle that suggests that in order to improve the body's strength or endurance ,
we must put it under some kind of stress and as the body becomes stronger we should
increase the amount of stress to a next level.
Three dimensions of Progressive Overload - Correct Answers -1. Frequency - it refers
to how often an exercise should be performed. Cardio-respiratory endurance requires 3
to 5 days per week of exercise, while 2 to 3 days per week is sufficient for resistance
and flexibility training.
2. Intensity - this refers to how difficult the exercise is. The benefits of fitness occur
when an exercise is more intense than the normal level of activity, e.g., lifting heavier
weights or stretching farther than usual.
3. Duration- it is a measure of how long an exercise is performed. Cardio-respiratory
endurance requires at least 20 - 60 min of exercise, while other components are usually
measured in repetitions, e.g., 50 sit-ups.The duration of an exercise depends upon its
intensity. High intensity exercises should be done for shorter periods of time, while low
intensity exercises can be done for longer periods.
If you are not athletic enough, it is better to start with low intensity and long duration
exercises to lessen the risk of injury.
Principle of Reversibility - Correct Answers -this principle states that the benefits of
fitness are reversible.
Just as our bodies can adapt to higher levels activity and become increasingly fit, they
can also adapt to lower levels of activity and become less fit. Training must be
consistent in frequency, intensity, and duration to maintain fitness.
Principle of Individual Differences - Correct Answers -this principle recognizes the fact
that there are large differences in each individual's ability to improve fitness and perform
any activity.
Part of our ability is genetically predetermined, but an average individual possesses
enough adaptability to achieve fitness goals.
Principle of Warm-Up and Stretching - Correct Answers -this principle requires that
every exercise session must begin with a period of warming up and muscle stretching.
Not only does this serve to increase the blood flow for improved delivery of nutrients
and removal of wastes, but it also improves the efficiency of muscle contraction. There
TRAINER CERTIFICATION EXAM
Ethical responsibility of the Personal Trainer - Correct Answers -The foundation of the
code of ethics revolves around the basic duties of the personal trainer toward the
clients, the practices to be followed during work, protecting the rights and interests of
the clients, maintaining professional relations with the clients, and performing one's
duties toward the profession.
The code of ethics to be followed by a certified personal trainer - Correct Answers -a.
Relationship with the clients
b. The Conduct of the Personal Trainer
c. Conduct at Work Place and Towards Society
Fitness - Correct Answers -fitness refers to the degree of body functioning and the
ability of the body to handle physical demands.Fitness is a major part of preventive
medical approach to health.
Health - Correct Answers -health refers to the absence of diseases.
Benefits of Exercise and Fitness (the key) - Correct Answers -# it improves your mental
outlook and your mood through the release of chemicals called endorphins in the body
# it improves general health, wards off diseases, and slows down the aging process
# it helps you to achieve a better body composition i.e. lower body fat and more muscle
# it improves the state of mind , promotes better mental health, and improves sleep
# it helps in achieving better bone density
# it enhances self confidence and improves the apperance of the person
# it helps you to avoid atrophy.
Atrophy - Correct Answers -atrophy refers to the shrinkage of muscles as a result of
little or no exercise.
Hypertrophy - Correct Answers -hypertrophy refers to the tissues and muscles gaining
in strength due to overload.
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 -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 heart and makes it healthier and more efficient.
Muscular strength - Correct Answers -It is the amount of force that a muscle can exert
with a single maximum effort . Adequate muscular strength is important for body
alignment and also for the performance of daily tasks. An increase in muscular strength
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 -It is the ability to sustain a given level of muscle
tension. It is important for a good posture , injury prevention, and for the performance of
various physical tasks.
Flexibility - Correct Answers -It is defined as the ability of the joints to move through
their full range of motion. Poor flexibility, which can be improved by exercised, leads to
stiffness, misalignment, and pain.
Body composition - Correct Answers -It is defined as the proportion of fat-free mass
( muscle, bone, and water) to fat in a body. A healthy composition is a high proportion of
fat-free mass and 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-food coordination are classified as
components of "motor" fitness.
Although motor fitness is mostly inherited, it can be developed over time.
Motor fitness 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.
VO2 max - Correct Answers -VO2 max is a measure of fitness, is a measure of how
much oxygen is consumed by a person per minute of exercise. This is measured by
asking the athlete to wear a mask during exercise.
Arterio-Venous Oxygen Difference (V02 difference) - Correct Answers -The arterio-
venous oxygen difference, or a-vO2 diff, is the difference in the oxygen content of the
blood between the arterial blood and the venous blood. It is an indication of how much
oxygen is removed from the blood in capillaries as the blood circulates in the body.
Basal Metabolic Rate or BMR - Correct Answers -Basal metabolic rate (BMR) is the
amount of energy expended while at rest in a neutrally temperate environment, in the
,post-absorptive state (meaning that the digestive system is inactive, which requires
about twelve hours of fasting)
- It is an individual's minimum caloric requirement at rest.
Calculate Your Heart Rate Range - Correct Answers -- estimate your maximum heart
rate by subtracting your age from 220 (220-age)
- determine the lower limit of your exercise heart rate by multiplying your maximum
heart rate by 0.5.
- determine the upper limit of your exercise heart rate by multiplying your maximum
heart rate by 0.85.
Two major types of physical activities - Correct Answers -- aerobic activities
- anaerobic activities
Anaerobic activities - Correct Answers -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. Examples of anaerobic
activities are weight lifting and sprinting. Such activities cannot be undertaken for long
periods of time. They help build lean tissue and improve the body composition.
The anaerobic capacity test - Correct Answers -is 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 -The Wingate test (also known as the
Wingate Anaerobic Test (WAnT)) is an anaerobic test, most often performed on a cycle
ergometer, that measures peak anaerobic power and anaerobic capacity. The test,
which can also be performed on an arm crank ergometer, consists of a set time
pedalling at maximum speed against a constant force.
Aerobic activities or cardiovascular fitness - Correct Answers -is the ability of the body
to perform exercise over and extended period of time in the presence of oxygen. Such
activities rely heavily on slow twitch muscle fibers and include activities such as cycling
and marathon running.
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.
A training program which combines cardiovascular and muscular fitness allows: -
Correct Answers -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.
This is good argument in favor of cross training.
Principles of Fitness (5) - Correct Answers -1. Principle of Specificity
2. Principle of Progressive Overload
3. Principle of Reversibility
4. Principle of Individual Differences
, 5. Principle of Warm- Up and Stretching
Principle of Specificity - Correct Answers -this principle relates to the development of a
particular fitness component (i.e. , cardiorespiratory endurance). This requires
performance of exercises specifically designed for that component.
Principle of Progressive Overload - Correct Answers -The principle of progressive
overload involves the gradual increase of stress placed on the body during exercise
training that is beyond its current capabilities. This gradual increase in stress forces the
body to continually try to adapt to the training program.
This principle that suggests that in order to improve the body's strength or endurance ,
we must put it under some kind of stress and as the body becomes stronger we should
increase the amount of stress to a next level.
Three dimensions of Progressive Overload - Correct Answers -1. Frequency - it refers
to how often an exercise should be performed. Cardio-respiratory endurance requires 3
to 5 days per week of exercise, while 2 to 3 days per week is sufficient for resistance
and flexibility training.
2. Intensity - this refers to how difficult the exercise is. The benefits of fitness occur
when an exercise is more intense than the normal level of activity, e.g., lifting heavier
weights or stretching farther than usual.
3. Duration- it is a measure of how long an exercise is performed. Cardio-respiratory
endurance requires at least 20 - 60 min of exercise, while other components are usually
measured in repetitions, e.g., 50 sit-ups.The duration of an exercise depends upon its
intensity. High intensity exercises should be done for shorter periods of time, while low
intensity exercises can be done for longer periods.
If you are not athletic enough, it is better to start with low intensity and long duration
exercises to lessen the risk of injury.
Principle of Reversibility - Correct Answers -this principle states that the benefits of
fitness are reversible.
Just as our bodies can adapt to higher levels activity and become increasingly fit, they
can also adapt to lower levels of activity and become less fit. Training must be
consistent in frequency, intensity, and duration to maintain fitness.
Principle of Individual Differences - Correct Answers -this principle recognizes the fact
that there are large differences in each individual's ability to improve fitness and perform
any activity.
Part of our ability is genetically predetermined, but an average individual possesses
enough adaptability to achieve fitness goals.
Principle of Warm-Up and Stretching - Correct Answers -this principle requires that
every exercise session must begin with a period of warming up and muscle stretching.
Not only does this serve to increase the blood flow for improved delivery of nutrients
and removal of wastes, but it also improves the efficiency of muscle contraction. There
