BNSF Rules and Regulations Study Material – Railroad
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Operations, Dispatcher Procedures, and Signal Safety
Exam Prep
Description: This verified exam prep guide contains detailed questions and answers
on BNSF railroad rules and regulations. It covers dispatcher responsibilities, signal
procedures, track bulletins, movement authorities, and worker safety compliance.
Updated and reliable, this document serves as an excellent resource for preparing
for railroad operations exams.
Physical Fitness - answer✔✔Ability to perform moderate to vigorous activity
without excess fatigue Benefits of Regular Physical Activity - answer✔✔Increased
cardiovascular function, reduced stress, lower blood pressure, weight loss/control,
reduced risk of certain cancers, improved sleep, improved immune function,
improved blood glucose control, slowing of aging process, improved self-image
Healthy People - answer✔✔10 year government program (2000) Specific
objectives for adults: Reduce the number that failed to engage in leisure-time
physical activity Double the number of adults who engaged in at least 30 minutes of
activity daily Increase the number of adults who participated in some type of
, resistance exercise to build muscle and endurance Steps to Establish a Maintainable
Fitness Routine - answer✔✔Find enjoyable activities and vary the routines Have
an exercise partner to increase accountability Start slowly Set specific goals Reward
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yourself (not with food) once goals are achieved Focus should be on disease
prevention and maintenance of flexibility with age How to Start a Fitness Program -
answer✔✔Incorporate 30 minutes of activity into daily routine (can be broken up)
Then add another 30 minutes and increase intensity Who should check with their
doctor before beginning a workout routine? - answer✔✔Males over 40 and
females over 50 with history of hypertension, diabetes, or cardiovascular disease 3
Components to Any Fitness Program - answer✔✔Aerobic Workout Resistance
Training Stretching and Flexibility Aerobic Workout Method - answer✔✔20-60
minutes, 5 days/week Increase heart rate to target zone Goal is to build endurance,
increasing ability to deliver oxygen throughout body 5-10 min stretching, low
intensity exercises to warm up End with 5-10 minute cool down How to calculate
target hear rate zone - answer✔✔220-Age= maximum heart rate 60-90% of
Maximum heart rate 0.6(max) - 09.(max) Benefits of resistance training and
stretching - answer✔✔Tone the body, increase muscle density and strength,
improve balance and flexibility. Increase in muscle tissue will increase BMR and help
burn calories efficiently Adenosine Triphosphate - answer✔✔1st source of energy
for cells Energy released from food converts ADP to ATP by adding Pi Resting muscle
ATP storage - answer✔✔enough to do work for 2-4 seconds, anaerobically PCr -
Page | 1
Operations, Dispatcher Procedures, and Signal Safety
Exam Prep
Description: This verified exam prep guide contains detailed questions and answers
on BNSF railroad rules and regulations. It covers dispatcher responsibilities, signal
procedures, track bulletins, movement authorities, and worker safety compliance.
Updated and reliable, this document serves as an excellent resource for preparing
for railroad operations exams.
Physical Fitness - answer✔✔Ability to perform moderate to vigorous activity
without excess fatigue Benefits of Regular Physical Activity - answer✔✔Increased
cardiovascular function, reduced stress, lower blood pressure, weight loss/control,
reduced risk of certain cancers, improved sleep, improved immune function,
improved blood glucose control, slowing of aging process, improved self-image
Healthy People - answer✔✔10 year government program (2000) Specific
objectives for adults: Reduce the number that failed to engage in leisure-time
physical activity Double the number of adults who engaged in at least 30 minutes of
activity daily Increase the number of adults who participated in some type of
, resistance exercise to build muscle and endurance Steps to Establish a Maintainable
Fitness Routine - answer✔✔Find enjoyable activities and vary the routines Have
an exercise partner to increase accountability Start slowly Set specific goals Reward
Page | 2
yourself (not with food) once goals are achieved Focus should be on disease
prevention and maintenance of flexibility with age How to Start a Fitness Program -
answer✔✔Incorporate 30 minutes of activity into daily routine (can be broken up)
Then add another 30 minutes and increase intensity Who should check with their
doctor before beginning a workout routine? - answer✔✔Males over 40 and
females over 50 with history of hypertension, diabetes, or cardiovascular disease 3
Components to Any Fitness Program - answer✔✔Aerobic Workout Resistance
Training Stretching and Flexibility Aerobic Workout Method - answer✔✔20-60
minutes, 5 days/week Increase heart rate to target zone Goal is to build endurance,
increasing ability to deliver oxygen throughout body 5-10 min stretching, low
intensity exercises to warm up End with 5-10 minute cool down How to calculate
target hear rate zone - answer✔✔220-Age= maximum heart rate 60-90% of
Maximum heart rate 0.6(max) - 09.(max) Benefits of resistance training and
stretching - answer✔✔Tone the body, increase muscle density and strength,
improve balance and flexibility. Increase in muscle tissue will increase BMR and help
burn calories efficiently Adenosine Triphosphate - answer✔✔1st source of energy
for cells Energy released from food converts ADP to ATP by adding Pi Resting muscle
ATP storage - answer✔✔enough to do work for 2-4 seconds, anaerobically PCr -
