AAAI/ISMA Personal Trainer Certification Study Exam Questions And Answers

Overtraining - ANS Injury and exhaustion are two symptoms of Endurance athlete - ANS Capillary density is greater in which type of athlete? Fast twitch (Type 2 b) - ANS Of the three muscle fiber tissues, which has the greatest potential for power activity? Adduction - ANS A movement towards the center of the body is Cardiorespiratory - ANS In a fitness assessment, the step test assesses which component of fitness? 9 calories - ANS Fat is how many calories per gram? Bodybuilding - ANS 80% 1RM, 9reps for 3 sets, 90 seconds rest between sets is the typical S.A.I.D for what type of activity? Knees even with toe line, knee even with the buttocks, - ANS What are 4 main factors concerning the knee joint one must consider when properly performing a squat lift? abduction - ANS The deltoids cause ________ of the shoulders. Warm-up - ANS The major purpose for a ___________ is to prevent injury. Slant - ANS Pennate muscle belly fibers are facials that attach obliquely to its tendon in a _______ position. Warm up, strength, cardiovascular - ANS What are three essential components of a beginner's workout? Fusiform - ANS ______________ muscle belly fibers are arranged parallel to each other. Isometric - ANS An __________ muscle contraction is a static contraction. Bench press - ANS During a ___________ you should never bounce the bar off the chest fight/flee - ANS The CP-ATP energy system is used during the ________ response energy source. Questioning - ANS AAAI/ISMA recommends problem solving, goal setting and follow-up as an open-minded ______________format to foster proper communication between a personal trainer and client. Beginner - ANS 1-2 sets of 10-20 reps per exercise is recommended for a ________________ workout. Marathon running - ANS 70% 1RM, 15 reps for 2 sets, less than 1minute rest between sets is the typical S.A.I.D for what type of activity? machines / free weights - ANS Synergist development is an advantage of training with ___________ verses ____________? Hypertrophy - ANS Fast twitch type 2 b muscle fiber type has the greatest capacity for ________ Intensity, duration, frequency - ANS What are three components of the overload principle? Hamstrings - ANS The semimembranosus is one of a group of muscles called the ____________? Squat - ANS When performing a ________ the knees should be even with the toes. Kreb cycle/aerobic - ANS The __________ requires cellular oxygen. Warm-up - ANS 3 physiological changes that occur when a proper ____________ is performed are: increase body temperature, increase heart rate and oxygen intake. Karvonen - ANS 220/-age/resting heart rate/x training intensity/ adding back resting heart rate is the ____________ formula that will allow you to calculate your Training Heart Rate Documentation - ANS Effectiveness, incentive, and legal protection assist in the _________________ of a workout session. Mental prep, warm-up, power/skill, strength, aerobic, cool down. - ANS What is the most appropriate training session sequence advised by AAAI/ISMA? Injury - ANS R.I.C.E. is most appropriately used following an ___________. Flexion - ANS A decrease in the angle of the joint is defined as __________. CP-ATP and anaerobic glycolysis - ANS What are the two energy systems that do not require oxygen? Extend - ANS The vastus lateralis muscles task is specifically to _________ the lower leg and allow the body to rise-up from a squatting position. Greatest - ANS Eccentric contractions cause the __________ amount of delayed onset muscle soreness. Pennate - ANS An example of a ___________ muscle fiber is a rectus femoris. Maximum - ANS 0.2 lbs is a safe and effective range for ___________ weight lost per week. Rest, Ice, Compression and Elevation - ANS What is the proper treatment for an injury? Powerlifting - ANS 90% 1RM, 4 reps for 5 sets, 2-5 minutes rest between sets is the typical S.A.I.D. for what type of activity VO2 - ANS An increase in mitochondria, capillaries and cardiac output all contribute in the development of a high ___________. Increase - ANS Hypertrophy is an ____________ in muscle cell number in humans. Aerobic - ANS Oxygen consumption (V02) will increase as _________ fitness increases. Swimming, walking and water aerobics - ANS List 3 types of aerobic activity that are appropriate for someone with low-back pain.