Question 1
What percentages of protein & water are our muscles made of ?
ANSWER
Water- 73%
Protein- 24%
And the rest inorganic salts (sodium, potassium, calcium and chloride)
Question 2
TRUE OR FALSE - Referrals are the best way to ensure your long-term success in the fitness
industry?
ANSWER
TRUE
Question 3
What does the acronym FITT stand for ?
ANSWER
Frequency, Intensity, Time, Type
Question 4
How many cues should you give at once?
1
,ANSWER
2-3 at a time
Question 5
What is/are the percentages for the target heart rate zones both for the HR Max method and
the HRR (heart rate reserve) method ?
ANSWER
HRMAX - 55%-90%
HRR - 50%-85%
Question 6
Write the formula/equation to determine a target HR zone using the HR Max method
ANSWER
(220-age) x %
Question 7
What is the equation/formula for calculating a clients target HR zone using the HRR (heart
rate reserve method)
ANSWER
[(HRMAX - resting heart rate) x % ] + resting heart rate
Question 8
Bones are divided into four classifications, give an example of each.
ANSWER
2
,Long- femur / humerus
Short- tarsals/carpals
Flat- ribs/scapula
Irregular- vertebrae/ischium
Question 9
Briefly describe how weak muscles can be made stronger through flexibility training
ANSWER
If a particular muscle is over activated it can inhibit and weaken the contraction of its an-
tagonist muscle. by stretching the tight muscle it's weak antagonist will be able to contract
with more optimal strength and power and thus become stronger knowing how to work
and stretch inhibited muscles can lead to increase in strength.
Question 10
A personal training specialist should be performing client reassessment every?
ANSWER
1-3 months
Question 11
List appropriate program focusses for a client who is deconditioned and has minimal exercise
experience
ANSWER
Simple movements that require minimal challenge,Improve mobility and increase energy
levels, increase endurance and weight reduction
3
, Question 12
Explain the three types of muscle contraction
ANSWER
Concentric- muscle shortens and lengthens
Eccentric- muscle produces force with no change in muscle length
Isometric-muscle exerts force to counteract an opposing force with no change in muscle
length
Question 13
Briefly describe the terms ventilation and Diffusion
ANSWER
Ventilation refers to the mechanical process of moving air in and out of the lungs; diffusion
refers to the way gases are exchanged in the lungs
Question 14
People with anterior tilt typically have tight ?,? And ? Muscles?
ANSWER
Erector Spinnae, Iliopsoas, rectus femoris
Question 15
Lower crossed syndrome presents..?
ANSWER
Short and tight iliopsoas, rectus femoris and lumbar erectors
4
What percentages of protein & water are our muscles made of ?
ANSWER
Water- 73%
Protein- 24%
And the rest inorganic salts (sodium, potassium, calcium and chloride)
Question 2
TRUE OR FALSE - Referrals are the best way to ensure your long-term success in the fitness
industry?
ANSWER
TRUE
Question 3
What does the acronym FITT stand for ?
ANSWER
Frequency, Intensity, Time, Type
Question 4
How many cues should you give at once?
1
,ANSWER
2-3 at a time
Question 5
What is/are the percentages for the target heart rate zones both for the HR Max method and
the HRR (heart rate reserve) method ?
ANSWER
HRMAX - 55%-90%
HRR - 50%-85%
Question 6
Write the formula/equation to determine a target HR zone using the HR Max method
ANSWER
(220-age) x %
Question 7
What is the equation/formula for calculating a clients target HR zone using the HRR (heart
rate reserve method)
ANSWER
[(HRMAX - resting heart rate) x % ] + resting heart rate
Question 8
Bones are divided into four classifications, give an example of each.
ANSWER
2
,Long- femur / humerus
Short- tarsals/carpals
Flat- ribs/scapula
Irregular- vertebrae/ischium
Question 9
Briefly describe how weak muscles can be made stronger through flexibility training
ANSWER
If a particular muscle is over activated it can inhibit and weaken the contraction of its an-
tagonist muscle. by stretching the tight muscle it's weak antagonist will be able to contract
with more optimal strength and power and thus become stronger knowing how to work
and stretch inhibited muscles can lead to increase in strength.
Question 10
A personal training specialist should be performing client reassessment every?
ANSWER
1-3 months
Question 11
List appropriate program focusses for a client who is deconditioned and has minimal exercise
experience
ANSWER
Simple movements that require minimal challenge,Improve mobility and increase energy
levels, increase endurance and weight reduction
3
, Question 12
Explain the three types of muscle contraction
ANSWER
Concentric- muscle shortens and lengthens
Eccentric- muscle produces force with no change in muscle length
Isometric-muscle exerts force to counteract an opposing force with no change in muscle
length
Question 13
Briefly describe the terms ventilation and Diffusion
ANSWER
Ventilation refers to the mechanical process of moving air in and out of the lungs; diffusion
refers to the way gases are exchanged in the lungs
Question 14
People with anterior tilt typically have tight ?,? And ? Muscles?
ANSWER
Erector Spinnae, Iliopsoas, rectus femoris
Question 15
Lower crossed syndrome presents..?
ANSWER
Short and tight iliopsoas, rectus femoris and lumbar erectors
4
