The following is the Personal Fitness Trainer Final Exam.
The Personal Fitness Trainer Final Exam is a CLOSED book, timed Exam.
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1) Dieting without exercise most likely results in ______________________.
2) Excessive protein may stress what organ?
3) The IFPA Sports Nutrition recommendations are approximately ______% of your caloric intake comes from carbohydrates.
4) The IFPA Sports Nutrition recommendations are approximately ______% of your caloric intake come from trans-fat.
5) Which of the following is the substance used during the sequence of events in the stimulation and contraction of a muscle?
6) One-kilogram equals ______ pounds.
7) How many calories are in one gram of alcohol?
8) Which of the following has the most carbohydrate?
9) Which muscle fibers have the greatest amount of speed, strength, and power?
10) Another name for Type IIA muscle fibers is ___________________.
11) The primary arm extensor is the _________________.
12) The primary muscle used in the seated row is the _______________.
13) The action of the ______ muscle is to pull the humerus to the posterior.
14) Type IIA muscle fibers have the greatest amount of ______.
15) The concentric contraction occurs when the muscle ___________.
16) Which of the following results would you expect to occur following a cardiovascular training program?
17) Which time range listed below represents how long the Type I muscle fiber can maintain continuous muscular contraction?
18) During your client consult, your client explains that her goal is to improve her tennis game. Her biggest concern is that she runs out of power and control on her serve by the second set of a match. Which energy system would you need to train to accomplish her goal?
19) Which of the following is one of the 12 components of fitness?
20) What is the energy system used by Type I muscle fibers?
21) What is the energy system used by Type IIA muscle fibers?
22) What is the energy system used by Type IIB muscle fibers?
23) Which of the following is a primary characteristic of Type I muscle fibers?
24) Which of the following is a primary characteristic of Type IIB muscle fibers?
25) Squats in a narrow stance will focus on the ______________.
26) Rule #1 in personal training is to _________________.
27) A technique fault the trainer should watch for while athletes perform the bench press is __________________.
28) The head should be positioned so the eyes can remain focused on the ceiling during the ____________.
29) The best place to check a trainee’s pulse is what artery?
30) While performing the squat on a Smith Machine, if you move your feet backwards, you will move the stress to the ___________.
31) The erector spinae can be stressed in the _______________.
32. Which resistance training program is when you work the smaller muscle groups prior to working larger muscle groups?
33. Which of the following violates the rules for a safe squat?
34. The ideal position for the fully flexed knee during the hack squat is with the knee ___________.
35. The ideal position for the fully flexed knee during leg press is with the knee _____________.
36) The vastus medialis can be worked more intensely by performing the _____________________.
37) Keeping the head neutral during exercise protects the ______ vertebrae.
38) Keeping scapula retracted during exercise protects the ______ vertebrae.
39) To protect the alveoli and blood pressure, do not _______ during exertion.
40) The safest and most effective abdominal endurance test is which of the following?
41) Which of the following muscles is used in the dumbbell arm curls?
42) Which of the following is the most important part of the workout?
43) In program design, what are the parts of a workout?
44) Which resistance training system is when you perform very slow reps (6-14 seconds)?
45) The energy necessary for most activities comes from a combination of energy sources, both aerobic and anaerobic. At a maximal work time of 120 seconds, 50% of the energy comes from anaerobic and 50% from aerobic. If you have your client work “all-out” for 10 seconds, what percent of their energy comes from anaerobic and what percentage from aerobic energy sources?
46) Typical causes of chronic back pain include ____________________.
47) If you have a client whose primary goal is general health improvement, you should recommend that they exercise for ______ to ______ minutes at a time.
48) For a client who is about to start a beginner’s strength training program, how many times a week should they work out?
49) If your client’s goal is to increase strength, which muscle fiber type do you need to train?
50) If your goal is to increase cardiovascular fitness, which muscle fiber type do you need to train?
51. Which of the following answers is the proper order for a safe and effective program design?
52) Recent research shows that the majority of inactive people age and die prematurely due to loss of mitochondrial activity. Which of the following fiber types has the highest concentration of mitochondria?
53) You have been training with a client for approximately 45 minutes. Throughout the session (warm-up and work-out), the client has been performing normally without any complaints. After completing a set of Bench Presses, the client stands up and grabs their chest and says, “wow! My chest hurts: it feels like a really heavy man is standing on my chest!” You should _______________________.
54) When you plan on having your client intentionally violate proper form and/or technique after achieving concentric failure during a resistance training program, you are using a training program called ______.
55) Which resistance training system is used to develop speed and power by performing very rapid repetitions?
56) How much water should you drink each day?
57) What would be the appropriate range of exercise to rest period ratio for an exercise intensity of 90-100% of maximum power?
58) If your client’s goal is to train for any brief, explosive, intense, physical activity that lasts 30 seconds or less, which energy system do they need to train?
59) Which of the following exercises is the best for the soleus?
60) Which of the following exercises is the best for the vastus medialis?
61) Which of the following exercises is best for the rectus femoris?
62) Which of the following exercises is the best for the gastrocnemius?
63) It is well established that training for a particular exercise or energy system increases one’s ability to perform that particular exercise or energy system. If you train only as a powerlifter, this will have little effect on your ability to compete as a Marathon Runner. This describes which of the following Exercise Physiology Principles?
64) Holding a stretched position for 30 seconds and then going into a slightly deeper stretch for an additional 30 seconds is called.
65) In order for a physiological adaptation to occur, there needs to be a stimulus. This stimulus comes in the form of higher intensity on the particular physiological system, higher than the system is accustomed to. This principle is referred to as the ______.
66) When conducting Maximal Strength Testing using the Leg Press Machine, your clients’ knee bend should not exceed ______ degrees.
67) Trainers can use GPO as a guide to _____________________________.
68) Applying the ______ principle: you should start all exercise training at an easily tolerable level slowly, over time, increase the amount of intensity of duration of exercise.
69) During your client consult, your client explains that her goal is to improve her overall energy level. She has not performed any physical activity in over 20 years. Which energy system would you need to train to accomplish her goal?
70) The acronym G.P.O. stands for ______
71) Trainers can use the F.I.T.T. principle as a guide to ______
72) The acronym F.I.T.T. stands for ______
73) Which of the following exercises is the best for brachioradialis?
74) Which of the following exercises is the best for the brachialis?
75) Which of the following exercises is the best for the bicep brachii?
76) Which of the following fitness tests should come first when you are conducting fitness testing on your client?
77) Your client is about to perform the chin-up test. You need to instruct them to grab the bar with their palms facing ______.
78) Prior to conducting fitness testing with any client, it is recommended you review your guidelines on when to stop testing. You must stop testing anytime your client ____________.
79) __________ testing would be the last component of fitness you would perform on a client.
80) __________ testing should never be performed immediately before muscular strength or muscular endurance testing.
81) The step-up test is one of the easiest to perform, only requiring a step of a given height and a _____________.
82) For maximal strength testing to be accurate, it is important that you and your client already have a general idea what weight your client is capable of lifting for ____________________.
83. Which of the following fitness tests provides you information on your client’s aerobic endurance? You will be performing this test on your client without any medical supervision; it will be a “sub-maximal” aerobic test.
84) The IFPA general components and recommended order for pre-screening and testing recommend all of the “resting” fitness data tests listed below, EXCEPT FOR ______. Select answer that IS NOT a recommended “resting” fitness data test.
85) Your client tells you that they need to lose weight, probably 40 pounds. You educate them on the importance of body composition and maintaining or increasing muscle mass while they lose fat. Which of the following tests would you use to monitor their body composition goals?
86) Which of the following is one of the four sites you would use to determine your client’s body composition when you are using the Lange Skin Fold Caliper?
87) The body mass index is an estimate of the client’s percent of body fat using the ratio between their ________________.
88) Which of the following fitness tests would be contra-indicated (not recommended) for a client with a history of neck, back, abdominal trauma?
89) The order of testing is very important. Strength Testing should never come before ______ testing.
90) The genetic factor that affects muscular strength, but not muscular size, muscular endurance, or power is ______.
91) Which of the following is a site recommended by the IFPA for circumference measurement, according to the IFPA recommended sites for circumference measurements?
92) The Lifestyle Profile Evaluation Form provided for you in the IFPA Personal Trainer Manual is a tool you can use during which of the following phases of the IFPA Personal Training System?
93) Pre-participation health screening can be accomplished safely and effectively by utilizing the ______.
94) During the Client Consulting Phase many of your female clients will express concerns about not wanting to lift weights because they “don’t want to get huge muscles like those women in the muscle magazines”. You address this concern by explaining _________ prevents females from developing “huge” muscles.
95) During a monthly fitness assessment with your client, your client explains she is experiencing mood swings, a loss of appetite, difficulty getting restful sleep, and a loss of motivation. All of these are symptoms of ____________.
96) During your client consult, your client explains that his goal is to improve his golf game, specifically his drive. Which muscle fiber type has the greatest impact on the drive in golf?
97) Which of the following phases of the IFPA Personal Training System is designed to determine your clients’ health and fitness goals?
98) If your client appears relatively tall and thin with little or no muscles mass and during your client consult assessment, they tell you they would like to become stronger and more muscular but have never been able to put on weight. You can assume their musculature is probably made-up of a very high percentage of ____________.
99) What is the first step you should take with a new client?
100) During a client consult and assessment, your client explains he experiences Which is a major sign or symptom of cardiopulmonary disease.
101) Always interview a client with a ___________________ to identify if the client is physically ready to exercise.
102) Which of the following is designed to help identify specific fitness objectives and help pinpoint the most effective program for a client?
103) How often should you use the Circumference Measurement Chart Form to track a new client’s progress initially?
104) The first step when having your client perform a 1RM Testing Protocol, is to instruct your client to warm up with a light resistance that easily allows for 5-10 reps. Step two then occurs when you provide your client with a ___ minute rest before completing 3-5 repetitions and adding more weight.
105) During the 1RM Testing Protocol, it is important to continue to increase or decrease the load until your client can complete one repetition with proper technique. Ideally, the client’s 1RM will be measured within ________ testing sets.
106) Which of the following are substances required in large amounts to sustain life?
107) Which of the following substances are required in small amounts to sustain life?
108) Which of the following is the main fuel source for the body?
109) Which of the following is a source of stored energy that is utilized during low level, long duration exercise?
110) Which of the following are designed for micronutrients, vitamins, and minerals?