ExpertRating - Personal Trainer certification Questions
And Quality Solutions
Ethical responsibility of the Personal Trainer - Correct Answer 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 Answer a.
Relationship with the clients
b. The Conduct of the Personal Trainer
c. Conduct at Work Place and Towards Society
Fitness - Correct Answer 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 Answer health refers to the absence of diseases.
Benefits of Exercise and Fitness (the key) - Correct Answer # 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 Answer atrophy refers to the shrinkage of muscles as a result of little or no
exercise.
Hypertrophy - Correct Answer hypertrophy refers to the tissues and muscles gaining in
strength due to overload.
Components of Fitness - Correct Answer a. Cardio respiratory endurance
b. Muscular strength
c. Muscular endurance
d. Flexibility
e. Body composition
Cardio respiratory endurance - Correct Answer 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 Answer 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 Answer 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 Answer 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 Answer 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 Answer 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 Answer 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 Answer 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 Answer 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 Answer - 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 Answer - aerobic activities
- anaerobic activities
Anaerobic activities - Correct Answer 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 Answer 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 Answer 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 Answer 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
Answer more oxygenated blood to be delivered per beat and increases the amount of
And Quality Solutions
Ethical responsibility of the Personal Trainer - Correct Answer 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 Answer a.
Relationship with the clients
b. The Conduct of the Personal Trainer
c. Conduct at Work Place and Towards Society
Fitness - Correct Answer 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 Answer health refers to the absence of diseases.
Benefits of Exercise and Fitness (the key) - Correct Answer # 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 Answer atrophy refers to the shrinkage of muscles as a result of little or no
exercise.
Hypertrophy - Correct Answer hypertrophy refers to the tissues and muscles gaining in
strength due to overload.
Components of Fitness - Correct Answer a. Cardio respiratory endurance
b. Muscular strength
c. Muscular endurance
d. Flexibility
e. Body composition
Cardio respiratory endurance - Correct Answer 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 Answer 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 Answer 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 Answer 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 Answer 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 Answer 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 Answer 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 Answer 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 Answer 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 Answer - 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 Answer - aerobic activities
- anaerobic activities
Anaerobic activities - Correct Answer 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 Answer 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 Answer 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 Answer 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
Answer more oxygenated blood to be delivered per beat and increases the amount of
