AAAI-ISMA Personal Trainer Certification questions
with verified answers
Adaptations of heart from Chronic-long term CV Exercise Training
Ans✓✓✓ Decreased: RHR(increased parasympathetic stimulation), BP
Increased: CO, EF, SV, VO2, plasma volume and hemoglobin, left
ventricular wall thickness
Aerobic Ans✓✓✓ benefits occur when circulation and respiration can
supply oxygen to the muscle, burns fat, increases endurances, improves
cardiac efficiency
Aerobic endurance Ans✓✓✓ 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
amount of protein needed Ans✓✓✓ athletes need only 15-20% protein
in diet, Xbody weight by .8
excess protein can lead to dehydration
provides <5% energy during X
Anaerobic Ans✓✓✓ benefits occur when circulation & respiratory
system can't supply Oxygen to the muscles, strength, metabolism,
improve physique
, anaerobic glycolysis Ans✓✓✓ short term source of ATP
-glycolysis supplies ATP at high rate-net gain of 2-3 ATP
-produces lactic acid if no O2
-intensity:hard work
-duration: biggest energy producer from 30secs to 3 mins
-fuels-carbs, muscle glycogen, blood glucose
-200 m dash
Back Safety Ans✓✓✓ correct: weeks abs and tight hip flexors
use bent knees for situps/crunches, reduced stress on lumbar
lifting: keep close to body, legs to lift not back, work all muscles evenly
to prevent imbalance
avoid overarching, rounding
don't lock knees-increases spinal pressure
keep your shoulders square
Ballistic Ans✓✓✓ bouncing or jerking
does not work
may cause injury
Benefits of Exercise Ans✓✓✓ increased longevity, strengthens bones,
improves mood, fights depression, reduces stress, daily functions, better
sleep, increased flexibility, reduces risk of CVD, reduces risk of cancer,
with verified answers
Adaptations of heart from Chronic-long term CV Exercise Training
Ans✓✓✓ Decreased: RHR(increased parasympathetic stimulation), BP
Increased: CO, EF, SV, VO2, plasma volume and hemoglobin, left
ventricular wall thickness
Aerobic Ans✓✓✓ benefits occur when circulation and respiration can
supply oxygen to the muscle, burns fat, increases endurances, improves
cardiac efficiency
Aerobic endurance Ans✓✓✓ 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
amount of protein needed Ans✓✓✓ athletes need only 15-20% protein
in diet, Xbody weight by .8
excess protein can lead to dehydration
provides <5% energy during X
Anaerobic Ans✓✓✓ benefits occur when circulation & respiratory
system can't supply Oxygen to the muscles, strength, metabolism,
improve physique
, anaerobic glycolysis Ans✓✓✓ short term source of ATP
-glycolysis supplies ATP at high rate-net gain of 2-3 ATP
-produces lactic acid if no O2
-intensity:hard work
-duration: biggest energy producer from 30secs to 3 mins
-fuels-carbs, muscle glycogen, blood glucose
-200 m dash
Back Safety Ans✓✓✓ correct: weeks abs and tight hip flexors
use bent knees for situps/crunches, reduced stress on lumbar
lifting: keep close to body, legs to lift not back, work all muscles evenly
to prevent imbalance
avoid overarching, rounding
don't lock knees-increases spinal pressure
keep your shoulders square
Ballistic Ans✓✓✓ bouncing or jerking
does not work
may cause injury
Benefits of Exercise Ans✓✓✓ increased longevity, strengthens bones,
improves mood, fights depression, reduces stress, daily functions, better
sleep, increased flexibility, reduces risk of CVD, reduces risk of cancer,
