NETA PERSONAL TRAINER EXAM
QUESTIONS AND ANSWERS
(VERIFIED ANSWER)
When measuring bp the first two sounds represent? -Answer- Systolic bp
During the initial health screening of a new client you determine RHR to be 102, the
next day you reevaluate and find it to be 100. Based on the results of this which of the
following is most appropriate course of action? -Answer- Advise client to visit physician
for med exam
Which of the following is considered to be a limitation of BMI? -Answer- BMI does not
consider the relative proportions of fat to lean tissue
The amount of pressure exerted against the arterial walls during left ventricular
contraction is known as? -Answer- Systolic bp
plumb line -Answer- A string with a weight used to provide a vertical reference line
length-tension relationship -Answer- The resting length of a muscle and the tension the
muscle can produce at this resting length.
Keys to postural alignment -Answer- - Ear is aligned over shoulder
- Scapula slightly retracted and depressed over the hip
- Neutral position is maintained through the lumbar spine with the core engaged
- Knees are soft with patella facing forward
- Feet positioned hip width apart
Anterior pelvic tilt -Answer- the ASIS moves anteriorally (in front of pubic symphsis);
increased lordosis and hip flexion (stick out butt), shortening of iliopsoas and erector
spinae
posterior pelvic tilt -Answer- ASIS moves posteriorly (pubic symphysis in front of ASIS),
slouching, decreased lumbar lordosis & hip flexion, shortening of the hamstrings and
rectus abdominis
What can tightness in the gastroc cause -Answer- Soleus muscles may limit ankle
dorsiflexion
Common dynamic postural movements -Answer- Body weight squat
Upper body pushup
,Upper body pullup
Upper crossed syndrome -Answer- A postural distortion syndrome characterized by a
forward head and rounded shoulders.
Lower crossed syndrome -Answer- a postural distortion syndrome characterized by an
anterior tilt to the pelvis (arched lower back)
valgus torque -Answer- poor structural alignment of the knees
Postural Distortion Patterns -Answer- Common postural malalignments and muscle
imbalances that individuals develop based on a variety of factors
Kyphosis -Answer- Spinal position characterized by excessive posterior curvature or
rounding of the thoracic spine
Lordosis -Answer- Spinal position characterized by excessive anterior curvature or
arching of the lumbar spine
Scoliosis -Answer- Spinal position characterized by lateral curvature of the spine
frequently accompanied by rotation of vertebrae
Flat back -Answer- Spinal posture characterized by flexion of the upper thoracic spine,
straightening of the lower thoracic spine, flexion of the lumbar spine and posterior pelvic
tilt
Sway back -Answer- Spinal posture characterized by a forward head position, rounding
of the thoracic spine, displacement of the anterior ribs behind hips, posterior pelvic tilt,
forward swaying of the pelvis over the feet, hyperextended knees
During a body weight squat a clients knees fall inward toward the midline of the body.
Based on this observation the _________ muscles are likely to be tight and overactive
and the _______ muscles are likely to weak and underactive -Answer- -Adductor group,
tensor fascia latae
- Gluteus medius and maximus
reciprocal inhibition -Answer- The simultaneous contraction of one muscle and the
relaxation of its antagonist to allow movement to take place
Feet turned outward -Answer- Tight:
- Soleus, Lateral Gastroc, Biceps Femoris
Weak_
- Medial Gastroc, Medial hamstring, Gracilis, Sartorious
Feet flatten -Answer- Tight:
- Gastrocnemius, peroneals
,Weak:
- Tibialis anterior and posterior, gluteus medius
Heels elevate during squat -Answer- Tight:
-Gastroc and soleus
Weak:
- Tibials anterior and posterior
Knees adduct -Answer- Tight:
- Adductor group, tensor fascia latae
Weak:
- Gluteus med and max
Torso leans forward excessively -Answer- Tight:
- Iliopsoas, abdominals
Weak:
- Gluteus max, erector spinae
Low back arches -Answer- Tight:
- Ilipsoas, erector spinae, latissimus dorsi
Weak:
- Gluteus max, hamstring, core stabilizers
Arms fall forward during squat -Answer- Tight:
- Latissimus dorsi, pectoralis major, teres major
Weak:
- Middle/lower trapz, rhomboids, rotator cuff
Shoulders elevate -Answer- Tight:
- Upper trapz, levator scapulae
Weak:
- Lower trapz
Scapula protraction during pushing -Answer- Tight:
- Pectoralis major and minor, latissimus dorsi
Weak:
- Rhomboids, middle and lower trapz
Upper back rounds -Answer- Tight:
- Pectoralis major and minor, latissimus dorsi
Weak:
- Rhomboids, middle and lower trapz, posterior deltoid, teres minor, infraspinatus
Head protrudes forward -Answer- Tight:
- Upper trapz, sternocleomastoid, scalenes
Weak:
, - Deep cervical flexors
Tight: Upper Trapz -Answer- Weak: Deep cervical flexors
Tight: Levator scapulae -Answer- Weak: Serratus anterior
Tight: Sternocleidomastoid -Answer- Weak: Rhomboids
Tight: Pectoralis major and minor -Answer- Weak: Posterior deltoid
Tight: Latissimus dorsi -Answer- Weak: Middle and lower trapz
Tight: Subscapularis -Answer- Weak: Infraspinatus and teres minor
Tight: Iliopsoas -Answer- Weak: Gluteus max
Tight: Hamstrings -Answer- Weak: Quadriceps (rectus femoris)
Tight: Hip adductors -Answer- Weak: Gluteus med and min
Tight: Gastrocnemius -Answer- Weak: Tibialis anterior
Tight: Soleus -Answer- Weak: Rectus abdominis
Tight: Erector spinae -Answer- Weak: Transverse abdominis
Tight: IT Band -Answer- Weak: Internal and external obliques
Which of the following muscles is typically tight and overactive in those with upper cross
syndrome? -Answer- Pectoralis major
Which of the following exercises are most appropriate for a client with lower cross
syndrome? -Answer- Hamstring stretches and core strengthening
During a body weight squat you observe a clients heels elevate off the floor during the
eccentric phase of exercise. Which of the following is most likely to contribute to this
movement compensation? -Answer- Tightness throughout the gasterocnemius and
soleus
Which spinal misalignment is characterized by the flexion of the upper thoracic spine,
straightening of the lower thoracic spine, flexion of the lumbar spine and a posterior tilt?
-Answer- Flat back
Bilateral tightness of the hamstring muscle group is likely to contribute to _________? -
Answer- Posterior pelvic tilt
QUESTIONS AND ANSWERS
(VERIFIED ANSWER)
When measuring bp the first two sounds represent? -Answer- Systolic bp
During the initial health screening of a new client you determine RHR to be 102, the
next day you reevaluate and find it to be 100. Based on the results of this which of the
following is most appropriate course of action? -Answer- Advise client to visit physician
for med exam
Which of the following is considered to be a limitation of BMI? -Answer- BMI does not
consider the relative proportions of fat to lean tissue
The amount of pressure exerted against the arterial walls during left ventricular
contraction is known as? -Answer- Systolic bp
plumb line -Answer- A string with a weight used to provide a vertical reference line
length-tension relationship -Answer- The resting length of a muscle and the tension the
muscle can produce at this resting length.
Keys to postural alignment -Answer- - Ear is aligned over shoulder
- Scapula slightly retracted and depressed over the hip
- Neutral position is maintained through the lumbar spine with the core engaged
- Knees are soft with patella facing forward
- Feet positioned hip width apart
Anterior pelvic tilt -Answer- the ASIS moves anteriorally (in front of pubic symphsis);
increased lordosis and hip flexion (stick out butt), shortening of iliopsoas and erector
spinae
posterior pelvic tilt -Answer- ASIS moves posteriorly (pubic symphysis in front of ASIS),
slouching, decreased lumbar lordosis & hip flexion, shortening of the hamstrings and
rectus abdominis
What can tightness in the gastroc cause -Answer- Soleus muscles may limit ankle
dorsiflexion
Common dynamic postural movements -Answer- Body weight squat
Upper body pushup
,Upper body pullup
Upper crossed syndrome -Answer- A postural distortion syndrome characterized by a
forward head and rounded shoulders.
Lower crossed syndrome -Answer- a postural distortion syndrome characterized by an
anterior tilt to the pelvis (arched lower back)
valgus torque -Answer- poor structural alignment of the knees
Postural Distortion Patterns -Answer- Common postural malalignments and muscle
imbalances that individuals develop based on a variety of factors
Kyphosis -Answer- Spinal position characterized by excessive posterior curvature or
rounding of the thoracic spine
Lordosis -Answer- Spinal position characterized by excessive anterior curvature or
arching of the lumbar spine
Scoliosis -Answer- Spinal position characterized by lateral curvature of the spine
frequently accompanied by rotation of vertebrae
Flat back -Answer- Spinal posture characterized by flexion of the upper thoracic spine,
straightening of the lower thoracic spine, flexion of the lumbar spine and posterior pelvic
tilt
Sway back -Answer- Spinal posture characterized by a forward head position, rounding
of the thoracic spine, displacement of the anterior ribs behind hips, posterior pelvic tilt,
forward swaying of the pelvis over the feet, hyperextended knees
During a body weight squat a clients knees fall inward toward the midline of the body.
Based on this observation the _________ muscles are likely to be tight and overactive
and the _______ muscles are likely to weak and underactive -Answer- -Adductor group,
tensor fascia latae
- Gluteus medius and maximus
reciprocal inhibition -Answer- The simultaneous contraction of one muscle and the
relaxation of its antagonist to allow movement to take place
Feet turned outward -Answer- Tight:
- Soleus, Lateral Gastroc, Biceps Femoris
Weak_
- Medial Gastroc, Medial hamstring, Gracilis, Sartorious
Feet flatten -Answer- Tight:
- Gastrocnemius, peroneals
,Weak:
- Tibialis anterior and posterior, gluteus medius
Heels elevate during squat -Answer- Tight:
-Gastroc and soleus
Weak:
- Tibials anterior and posterior
Knees adduct -Answer- Tight:
- Adductor group, tensor fascia latae
Weak:
- Gluteus med and max
Torso leans forward excessively -Answer- Tight:
- Iliopsoas, abdominals
Weak:
- Gluteus max, erector spinae
Low back arches -Answer- Tight:
- Ilipsoas, erector spinae, latissimus dorsi
Weak:
- Gluteus max, hamstring, core stabilizers
Arms fall forward during squat -Answer- Tight:
- Latissimus dorsi, pectoralis major, teres major
Weak:
- Middle/lower trapz, rhomboids, rotator cuff
Shoulders elevate -Answer- Tight:
- Upper trapz, levator scapulae
Weak:
- Lower trapz
Scapula protraction during pushing -Answer- Tight:
- Pectoralis major and minor, latissimus dorsi
Weak:
- Rhomboids, middle and lower trapz
Upper back rounds -Answer- Tight:
- Pectoralis major and minor, latissimus dorsi
Weak:
- Rhomboids, middle and lower trapz, posterior deltoid, teres minor, infraspinatus
Head protrudes forward -Answer- Tight:
- Upper trapz, sternocleomastoid, scalenes
Weak:
, - Deep cervical flexors
Tight: Upper Trapz -Answer- Weak: Deep cervical flexors
Tight: Levator scapulae -Answer- Weak: Serratus anterior
Tight: Sternocleidomastoid -Answer- Weak: Rhomboids
Tight: Pectoralis major and minor -Answer- Weak: Posterior deltoid
Tight: Latissimus dorsi -Answer- Weak: Middle and lower trapz
Tight: Subscapularis -Answer- Weak: Infraspinatus and teres minor
Tight: Iliopsoas -Answer- Weak: Gluteus max
Tight: Hamstrings -Answer- Weak: Quadriceps (rectus femoris)
Tight: Hip adductors -Answer- Weak: Gluteus med and min
Tight: Gastrocnemius -Answer- Weak: Tibialis anterior
Tight: Soleus -Answer- Weak: Rectus abdominis
Tight: Erector spinae -Answer- Weak: Transverse abdominis
Tight: IT Band -Answer- Weak: Internal and external obliques
Which of the following muscles is typically tight and overactive in those with upper cross
syndrome? -Answer- Pectoralis major
Which of the following exercises are most appropriate for a client with lower cross
syndrome? -Answer- Hamstring stretches and core strengthening
During a body weight squat you observe a clients heels elevate off the floor during the
eccentric phase of exercise. Which of the following is most likely to contribute to this
movement compensation? -Answer- Tightness throughout the gasterocnemius and
soleus
Which spinal misalignment is characterized by the flexion of the upper thoracic spine,
straightening of the lower thoracic spine, flexion of the lumbar spine and a posterior tilt?
-Answer- Flat back
Bilateral tightness of the hamstring muscle group is likely to contribute to _________? -
Answer- Posterior pelvic tilt
