AAAI-ISMA PERSONAL TRAINER
CERTIFICATION EXAM QUESTIONS
AND ANSWERS (GRADED A+)
Benefits of Exercise - 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 - ANSWER-Body composition
flexibility
Aerobic Endurance
Muscular Endurance
Muscular Strength
Body composition - 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 - ANSWER-Static
PNF
Ballistic
Static - ANSWER-slowly move to point of mild discomfort
PNF - 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 - ANSWER-bouncing or jerking
does not work
may cause injury
Proprioceptors - ANSWER-musculotendinous
labryinthine
Aerobic endurance - 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
Met - ANSWER-Metabolic equivalents- ratio of work metabolic rate to standard resting
metabolic rate
3.5ml Os per kg of body weight
Adaptations of heart from Chronic-long term CV Exercise Training - ANSWER-
Decreased: RHR(increased parasympathetic stimulation), BP
Increased: CO, EF, SV, VO2, plasma volume and hemoglobin, left ventricular wall
thickness
Guideline for CV training - ANSWER-F.I.T.T.
Frequency-3-5X per week(<2 doesn't increase VO2Max)
Intensity- %HRR=60-90%(50-65% beginners)
Time-20-60min
Type-uses large muscle groups in continuous, rhythmical manner (biking, walking,
running for 20mins)
Muscular Endurance - ANSWER-repeat or sustain contraction
endurance training
Endurance Training - ANSWER-light weight, high reps (20-25), short rest periods
^#capillaries +^# diameter of capillaries =400%^ in total circulation after ~10 wks
Karvonen Formula - 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 - ANSWER-Heart Rate HR
Stroke Volume SV
Cardiac Output Q
Ejection Fraction EF
Blood Pressure
Oxygen uptake
VO2 max
MET
HR - ANSWER-Heart Rate
number of times your heart beats per minute
SV - ANSWER-Stroke volume
amount of blood pumped per heart beat
CERTIFICATION EXAM QUESTIONS
AND ANSWERS (GRADED A+)
Benefits of Exercise - 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 - ANSWER-Body composition
flexibility
Aerobic Endurance
Muscular Endurance
Muscular Strength
Body composition - 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 - ANSWER-Static
PNF
Ballistic
Static - ANSWER-slowly move to point of mild discomfort
PNF - 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 - ANSWER-bouncing or jerking
does not work
may cause injury
Proprioceptors - ANSWER-musculotendinous
labryinthine
Aerobic endurance - 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
Met - ANSWER-Metabolic equivalents- ratio of work metabolic rate to standard resting
metabolic rate
3.5ml Os per kg of body weight
Adaptations of heart from Chronic-long term CV Exercise Training - ANSWER-
Decreased: RHR(increased parasympathetic stimulation), BP
Increased: CO, EF, SV, VO2, plasma volume and hemoglobin, left ventricular wall
thickness
Guideline for CV training - ANSWER-F.I.T.T.
Frequency-3-5X per week(<2 doesn't increase VO2Max)
Intensity- %HRR=60-90%(50-65% beginners)
Time-20-60min
Type-uses large muscle groups in continuous, rhythmical manner (biking, walking,
running for 20mins)
Muscular Endurance - ANSWER-repeat or sustain contraction
endurance training
Endurance Training - ANSWER-light weight, high reps (20-25), short rest periods
^#capillaries +^# diameter of capillaries =400%^ in total circulation after ~10 wks
Karvonen Formula - 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 - ANSWER-Heart Rate HR
Stroke Volume SV
Cardiac Output Q
Ejection Fraction EF
Blood Pressure
Oxygen uptake
VO2 max
MET
HR - ANSWER-Heart Rate
number of times your heart beats per minute
SV - ANSWER-Stroke volume
amount of blood pumped per heart beat
