Exam- AAAI-ISMA Personal Trainer Certification with
Complete Solutions
Benefits of Exercise Correct Answer-increased longevity, strengthens bones, improves
mood, fights depression, reduces stress, daily functions, better sleep, increased flexibility,
reduces risk of CVD, reduces risk of cancer, reduces aches/pains, reduces risk of injury, weight
control, improved balance, improved reaction time, improved self image
Components of Physical Fitness Correct Answer-Body composition
flexibility
Aerobic Endurance
Muscular Endurance
Muscular Strength
Body composition Correct Answer-scale weight: 2-4 pound daily fluctuations are normal
Body Mass Index: BMI (Wt/ht squared)
Body Fat: Hydrostatic weighing(uww), skin calipers, bioelectrical impedance (BIA), Goal-
<20men <25women
Flexibility Correct Answer-Static
, Exam- AAAI-ISMA Personal Trainer Certification with
Complete Solutions
PNF
Ballistic
Static Correct Answer-slowly move to point of mild discomfort
PNF Correct Answer-joint is moved to point of mild discomfort
6s is maximal voluntary isometric contraction
joint is further stretched to mild discomfort
new position is maintained for 10-30s
Ballistic Correct Answer-bouncing or jerking
does not work
may cause injury
Proprioceptors Correct Answer-musculotendinous
labryinthine
, Exam- AAAI-ISMA Personal Trainer Certification with
Complete Solutions
Aerobic endurance Correct Answer-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 Correct Answer-220-age= Maximum Heart Rate (MHR)
MHR-Resting Heart Rate(RHR)=Heart Rate ReserveHRR
HRR*.6=A desired intensities
HRR*.85=B
A+RHR=Lower THRZ
B+RHR=Upper THRZ Target heart rate zones
Cardiorespiratory Physiology Correct Answer-Heart Rate HR
Stroke Volume SV
Cardiac Output Q
Complete Solutions
Benefits of Exercise Correct Answer-increased longevity, strengthens bones, improves
mood, fights depression, reduces stress, daily functions, better sleep, increased flexibility,
reduces risk of CVD, reduces risk of cancer, reduces aches/pains, reduces risk of injury, weight
control, improved balance, improved reaction time, improved self image
Components of Physical Fitness Correct Answer-Body composition
flexibility
Aerobic Endurance
Muscular Endurance
Muscular Strength
Body composition Correct Answer-scale weight: 2-4 pound daily fluctuations are normal
Body Mass Index: BMI (Wt/ht squared)
Body Fat: Hydrostatic weighing(uww), skin calipers, bioelectrical impedance (BIA), Goal-
<20men <25women
Flexibility Correct Answer-Static
, Exam- AAAI-ISMA Personal Trainer Certification with
Complete Solutions
PNF
Ballistic
Static Correct Answer-slowly move to point of mild discomfort
PNF Correct Answer-joint is moved to point of mild discomfort
6s is maximal voluntary isometric contraction
joint is further stretched to mild discomfort
new position is maintained for 10-30s
Ballistic Correct Answer-bouncing or jerking
does not work
may cause injury
Proprioceptors Correct Answer-musculotendinous
labryinthine
, Exam- AAAI-ISMA Personal Trainer Certification with
Complete Solutions
Aerobic endurance Correct Answer-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 Correct Answer-220-age= Maximum Heart Rate (MHR)
MHR-Resting Heart Rate(RHR)=Heart Rate ReserveHRR
HRR*.6=A desired intensities
HRR*.85=B
A+RHR=Lower THRZ
B+RHR=Upper THRZ Target heart rate zones
Cardiorespiratory Physiology Correct Answer-Heart Rate HR
Stroke Volume SV
Cardiac Output Q
