WITS Personal Trainer Certification Exam 2023

PAR-Q - Answer- Physical Activity Readiness Questionnaire Identifies risk for cardiovascular complications Designed for individuals plannong to do light to moderate exercise Works as a flow chart to dtermine need for medical clearnce prior to beginning an exercise program Exercise Preparticipation Health Status Questionnaire (HSQ) - Answer- Identifies cardiovascular, metabolic, and pulmonary disease risk Designed for individuals planning to perform vigorous activity Identifies lifestyle behaviors leading to disease risk Lists current medications Includes a patient information release form in compliance with the HIPAA Act of 1996 Health screening - Answer- Procedure for learning information about your client's health status, lifestyle behaviors, attitudes toward fitness, and readiness to begin a training program Malnutrition - Answer- Diet in which there is underconsumption, overconsumption, or unbalanced consumption of nutrients 6 classes of nutrients - Answer- carbohydrates, fats, proteins, vitamins, minerals, water Carbohydrate - Answer- Primary fuel source for ATP production 1g yields 4 kcal Glycogen - Answer- Storage form of glucose Carbohydrate RDA - Answer- 130 g/day; 45-65% of a person's daily calories recommended from carbohydrates nutrient density - Answer- Amount of vitamins, minerals and fiber found in a carbohydrate food source dietary fiber - Answer- Nonstarch polysaccharides found in plants that cannot be broken down by human digestive system Sources are grains, vegetables, legumes and fruit Carbohydrate - Answer- Plant based (fruits, vegetables, grains, seeds, nuts) Preferred fuel source for physical activity simple carbohydrates - Answer- monosaccharides and disaccharides; break down quickly to form glucose; found in juice, candy, soft drinks & processed foods complex carbohydrates - Answer- Nutrient-dense polysaccharides; breakdown slowly to form glucose; found in fresh, whole fruits, grains and vegetables Fat - Answer- Essential to healthy diet Performs many vital functions: Temperature regulation Protection of vital organs Distribution of vitamins A, D, E and K Energy production Formation of cell membranes Hormone production Triglycerides - Answer- primary storage form of fat in body Fat - Answer- 1 g fat yields 9 kcal Fat - Answer- 20%-35% of daily calories; less than 10% should come from saturated fat Lipoproteins - Answer- Allow fat to travel through the bloodstream saturated fat - Answer- Derived primarily from animal sources Also found in palm oil, coconut oil and peanut butter High intake linked to CVD Exercise Preparticipation Health Status Questionnaire (HSQ) - Answer- Analyzing sections 2-4 of the Preparticipation HSQ combined with the client's desired activity level determines whether a client requires medical clearance before exercising, undergoing fitness testing or progressing the intensity or volume of his/her workout regimen