NCSF Personal Training Pt3 – Questions With Correct
Solutions
When designing an exercise program for a healthy novice client, resistance
training exercises should be performed using which of the following set-
repetition schematics? Right Ans - 2-3 sets of 10-15 repetitions
What most affects the rate of detraining when switching from 4 days to two
days of training per week? Right Ans - Intensity of the exercise
Resistance machines are optimally suited for ______________ training due to the
ability to isolate a muscle and aid in stability. Right Ans - hypotrophy
Groups of exercises performed in sequence with limited rest is called
_________________. Right Ans - circuit training
Performing cardiovascular exercise for a duration of time with a consistent
same heart rate is termed: Right Ans - Steady state training
If a client has shoulder impingement they will likely be unable to perform:
Right Ans - Military press
What indicates the amount of oxygen used by working tissue? Right Ans -
(a-v) O2 difference
What training intensity range is most effective for natural bodybuilding?
Right Ans - 70-85% 1RM
Why does using only the heart rate max formula by itself create potential
problems for training specificity when programming aerobic training zones
(220-age)? Right Ans - It assumes all people of equal age are the same, It
has at least a 10-12 beat standard estimation error, It does not account for
variations in fitness level among individuals
When a trainer accurately identifies the best exercise to address a desired
affect they are using the principle of ___________. Right Ans - specificity
, Diverse training speeds and terrains used for aerobic conditioning performed
outside is a type of interval training termed _______. Right Ans - Fartlek
training
Based on the neuro-metabolic system continuum, which training activities
would be performed last when cross training? Right Ans - Aerobic
endurance
What is the greatest determinant of the intensity of a strength exercise?
Right Ans - safety
Why do machines allow for more weight to be lifted than during free weight
exercises? Right Ans - The body experiences significantly reduced
stabilization
Closed kinetic chain exercises occur around a distally-fixed point as seen
during the: Right Ans - Hanging leg raise, Pull-up, .Push-up.
When seeking to increase dynamic range of motion of the hip flexors during
resistance-based exercise, select a: Right Ans - Split stance
What common disease can benefit from programming resistance and aerobic
exercise? Right Ans - Osteoporosis, Diabetes, inflammatory obesity
You are training a healthy 35 year-old male who states his main goal is to add
20 lbs. of muscle. He is hoping to attain these gains by working with you twice
a week for 60 minutes over the next 3 months. How should you advise this
client? Right Ans - the total training duration and volume per week is too
low for the desired outcome
What is the predicted maximal heart rate of a 50 year-old male client?
Right Ans - 170 beats/min
What action is necessary to stretch the glute maximus? Right Ans - Hip and
knee flexion
What is the appropriate rest interval between 2 sets of power cleans using
85% 1RM? Right Ans - >120 seconds
Solutions
When designing an exercise program for a healthy novice client, resistance
training exercises should be performed using which of the following set-
repetition schematics? Right Ans - 2-3 sets of 10-15 repetitions
What most affects the rate of detraining when switching from 4 days to two
days of training per week? Right Ans - Intensity of the exercise
Resistance machines are optimally suited for ______________ training due to the
ability to isolate a muscle and aid in stability. Right Ans - hypotrophy
Groups of exercises performed in sequence with limited rest is called
_________________. Right Ans - circuit training
Performing cardiovascular exercise for a duration of time with a consistent
same heart rate is termed: Right Ans - Steady state training
If a client has shoulder impingement they will likely be unable to perform:
Right Ans - Military press
What indicates the amount of oxygen used by working tissue? Right Ans -
(a-v) O2 difference
What training intensity range is most effective for natural bodybuilding?
Right Ans - 70-85% 1RM
Why does using only the heart rate max formula by itself create potential
problems for training specificity when programming aerobic training zones
(220-age)? Right Ans - It assumes all people of equal age are the same, It
has at least a 10-12 beat standard estimation error, It does not account for
variations in fitness level among individuals
When a trainer accurately identifies the best exercise to address a desired
affect they are using the principle of ___________. Right Ans - specificity
, Diverse training speeds and terrains used for aerobic conditioning performed
outside is a type of interval training termed _______. Right Ans - Fartlek
training
Based on the neuro-metabolic system continuum, which training activities
would be performed last when cross training? Right Ans - Aerobic
endurance
What is the greatest determinant of the intensity of a strength exercise?
Right Ans - safety
Why do machines allow for more weight to be lifted than during free weight
exercises? Right Ans - The body experiences significantly reduced
stabilization
Closed kinetic chain exercises occur around a distally-fixed point as seen
during the: Right Ans - Hanging leg raise, Pull-up, .Push-up.
When seeking to increase dynamic range of motion of the hip flexors during
resistance-based exercise, select a: Right Ans - Split stance
What common disease can benefit from programming resistance and aerobic
exercise? Right Ans - Osteoporosis, Diabetes, inflammatory obesity
You are training a healthy 35 year-old male who states his main goal is to add
20 lbs. of muscle. He is hoping to attain these gains by working with you twice
a week for 60 minutes over the next 3 months. How should you advise this
client? Right Ans - the total training duration and volume per week is too
low for the desired outcome
What is the predicted maximal heart rate of a 50 year-old male client?
Right Ans - 170 beats/min
What action is necessary to stretch the glute maximus? Right Ans - Hip and
knee flexion
What is the appropriate rest interval between 2 sets of power cleans using
85% 1RM? Right Ans - >120 seconds
