AAAI-ISMA Personal Trainer Cer fica on/ AAAI-ISMA
Prac ce Test Ques ons and answers Newest RATED A+
2025/2026
Benefits of Exercise - Ans increased longevity, strengthens bones, improves mood, fights
depression, reduces stress, daily func ons, be er sleep, increased flexibility, reduces risk of
CVD, reduces risk of cancer, reduces aches/pains, reduces risk of injury, weight control,
improved balance, improved reac on me, improved self image
Components of Physical Fitness - Ans Body composi on
flexibility
Aerobic Endurance
Muscular Endurance
Muscular Strength
Body composi on - Ans scale weight: 2-4 pound daily fluctua ons are normal
Body Mass Index: BMI (Wt/ht squared)
Body Fat: Hydrosta c weighing(uww), skin calipers, bioelectrical impedance (BIA), Goal-<20men
<25women
Flexibility - Ans Sta c
PNF
Ballis c
Sta c - Ans slowly move to point of mild discomfort
,PNF - Ans joint is moved to point of mild discomfort
6s is maximal voluntary isometric contrac on
joint is further stretched to mild discomfort
new posi on is maintained for 10-30s
Ballis c - Ans bouncing or jerking
does not work
may cause injury
Proprioceptors - Ans musculotendinous
labryinthine
Aerobic endurance - Ans Cardio-respiratory vs cardiovascular
HR tells us level of fitness and intensity of exercise
THR is determined lower for first 4-6 weeks
upper limit is intermediate and advanced
Karvonen Formula - Ans 220-age= Maximum Heart Rate (MHR)
MHR-Res ng Heart Rate(RHR)=Heart Rate ReserveHRR
HRR*.6=A desired intensi es
HRR*.85=B
A+RHR=Lower THRZ
B+RHR=Upper THRZ Target heart rate zones
Cardiorespiratory Physiology - Ans Heart Rate HR
Stroke Volume SV
, Cardiac Output Q
Ejec on Frac on EF
Blood Pressure
Oxygen uptake
VO2 max
MET
HR - Ans Heart Rate
number of mes your heart beats per minute
SV - Ans Stroke volume
amount of blood pumped per heart beat
athletes have greater SV than sedentary individuals
Q - Ans Cardiac Output
volume of blood pumped each minute
Q=SV*HR
EF - Ans Ejec on Frac on
% of blood that is pumped per beat (from LeK ventricle)
BP - Ans Blood Pressure
pressure on arteries during contrac on and relaxa on
normal= 120/80 mmHg High=140/90
Systolic BP - Ans Top number
Prac ce Test Ques ons and answers Newest RATED A+
2025/2026
Benefits of Exercise - Ans increased longevity, strengthens bones, improves mood, fights
depression, reduces stress, daily func ons, be er sleep, increased flexibility, reduces risk of
CVD, reduces risk of cancer, reduces aches/pains, reduces risk of injury, weight control,
improved balance, improved reac on me, improved self image
Components of Physical Fitness - Ans Body composi on
flexibility
Aerobic Endurance
Muscular Endurance
Muscular Strength
Body composi on - Ans scale weight: 2-4 pound daily fluctua ons are normal
Body Mass Index: BMI (Wt/ht squared)
Body Fat: Hydrosta c weighing(uww), skin calipers, bioelectrical impedance (BIA), Goal-<20men
<25women
Flexibility - Ans Sta c
PNF
Ballis c
Sta c - Ans slowly move to point of mild discomfort
,PNF - Ans joint is moved to point of mild discomfort
6s is maximal voluntary isometric contrac on
joint is further stretched to mild discomfort
new posi on is maintained for 10-30s
Ballis c - Ans bouncing or jerking
does not work
may cause injury
Proprioceptors - Ans musculotendinous
labryinthine
Aerobic endurance - Ans Cardio-respiratory vs cardiovascular
HR tells us level of fitness and intensity of exercise
THR is determined lower for first 4-6 weeks
upper limit is intermediate and advanced
Karvonen Formula - Ans 220-age= Maximum Heart Rate (MHR)
MHR-Res ng Heart Rate(RHR)=Heart Rate ReserveHRR
HRR*.6=A desired intensi es
HRR*.85=B
A+RHR=Lower THRZ
B+RHR=Upper THRZ Target heart rate zones
Cardiorespiratory Physiology - Ans Heart Rate HR
Stroke Volume SV
, Cardiac Output Q
Ejec on Frac on EF
Blood Pressure
Oxygen uptake
VO2 max
MET
HR - Ans Heart Rate
number of mes your heart beats per minute
SV - Ans Stroke volume
amount of blood pumped per heart beat
athletes have greater SV than sedentary individuals
Q - Ans Cardiac Output
volume of blood pumped each minute
Q=SV*HR
EF - Ans Ejec on Frac on
% of blood that is pumped per beat (from LeK ventricle)
BP - Ans Blood Pressure
pressure on arteries during contrac on and relaxa on
normal= 120/80 mmHg High=140/90
Systolic BP - Ans Top number
