PERSONAL TRAINING EXAM 3 EXAM QUESTIONS AND
ANSWERS
what is the appropriate order of fitness and health assessments? - CORRECT ANSWER✅✅- resting
cardiovascular measurements
- anthropometrics and body composition analysis
- cardiorespiratory fitness (CRF) assessment
- muscular fitness assessment
- flexibility and/or functional movement assessment
body composition test - CORRECT ANSWER✅✅measures the proportion of the body made up of fat vs
lean tissue (muscle, bone, organs, and fluids)
types of body composition tests - CORRECT ANSWER✅✅- skinfold measurements (inexpensive, quick,
requires skill, less accurate in very lean or obese populations)
- bio electrical impedance analysis (BIA) (quick, noninvasive, accuracy affected by hydration, recent
activity, meals)
- DXA (dual energy x-ray absorptiometry) (very accurate, regional, expensive, clinical setting, small
radiation exposure)
- hydrostatic weighing (underwater) ("gold standard", uncomfortable, requires watt tank, not widely
available)
- circumference measurements (easy, cheap, less precise, estimates)
- MRI/CT scans (extremely accurate, very expensive, rarely used for fitness assessments)
another type of test to determine obesity - CORRECT ANSWER✅✅waist circumference, weight and
height, BMI, resting vitals
what is considered high BP? - CORRECT ANSWER✅✅140/90 or higher
equation for HRR - CORRECT ANSWER✅✅207- (age x .7)
, what is the term for difference between resting HR and maximum HR - CORRECT ANSWER✅✅HRR
(heart rate reserve)
when progressing cardio training for a new client, what factor should be manipulated first? - CORRECT
ANSWER✅✅time (5-10 min every week)
when progressing resistance training for a new client, what factor should be manipulated first? -
CORRECT ANSWER✅✅#of sets
3 determinate if someone is considered physically active? - CORRECT ANSWER✅✅30 min, 3 days, 3
months
for upper body 1 rm testing, what % increase is considered maximum between trials? - CORRECT
ANSWER✅✅10% max increase
for fitness assessment order, this type of assessment comes last - CORRECT ANSWER✅✅ROM/flexibility
the amount of rest time between trials of a 1 rm fitness test - CORRECT ANSWER✅✅3-5 minutes
the overall category of tests which align with the 5 components - CORRECT ANSWER✅✅fitness tests
for the curl up test, what is the cut-off number of reps? - CORRECT ANSWER✅✅75
Shanice is an endurance athlete. her VO2 max is found to be ~49 ml/kg/min. prescribe her a MET
intensity for a vigorous workout - CORRECT ANSWER✅✅60-89%= 8.4-12.5 MET
to static stretch the gluteus maximus most effectively, you would do what anatomical motion at the hip
joint? - CORRECT ANSWER✅✅hip flexion
rule for progression of a trained client with resistance training - CORRECT ANSWER✅✅2x2 rule= 2 extra
reps on 2 consecutive workout days
ANSWERS
what is the appropriate order of fitness and health assessments? - CORRECT ANSWER✅✅- resting
cardiovascular measurements
- anthropometrics and body composition analysis
- cardiorespiratory fitness (CRF) assessment
- muscular fitness assessment
- flexibility and/or functional movement assessment
body composition test - CORRECT ANSWER✅✅measures the proportion of the body made up of fat vs
lean tissue (muscle, bone, organs, and fluids)
types of body composition tests - CORRECT ANSWER✅✅- skinfold measurements (inexpensive, quick,
requires skill, less accurate in very lean or obese populations)
- bio electrical impedance analysis (BIA) (quick, noninvasive, accuracy affected by hydration, recent
activity, meals)
- DXA (dual energy x-ray absorptiometry) (very accurate, regional, expensive, clinical setting, small
radiation exposure)
- hydrostatic weighing (underwater) ("gold standard", uncomfortable, requires watt tank, not widely
available)
- circumference measurements (easy, cheap, less precise, estimates)
- MRI/CT scans (extremely accurate, very expensive, rarely used for fitness assessments)
another type of test to determine obesity - CORRECT ANSWER✅✅waist circumference, weight and
height, BMI, resting vitals
what is considered high BP? - CORRECT ANSWER✅✅140/90 or higher
equation for HRR - CORRECT ANSWER✅✅207- (age x .7)
, what is the term for difference between resting HR and maximum HR - CORRECT ANSWER✅✅HRR
(heart rate reserve)
when progressing cardio training for a new client, what factor should be manipulated first? - CORRECT
ANSWER✅✅time (5-10 min every week)
when progressing resistance training for a new client, what factor should be manipulated first? -
CORRECT ANSWER✅✅#of sets
3 determinate if someone is considered physically active? - CORRECT ANSWER✅✅30 min, 3 days, 3
months
for upper body 1 rm testing, what % increase is considered maximum between trials? - CORRECT
ANSWER✅✅10% max increase
for fitness assessment order, this type of assessment comes last - CORRECT ANSWER✅✅ROM/flexibility
the amount of rest time between trials of a 1 rm fitness test - CORRECT ANSWER✅✅3-5 minutes
the overall category of tests which align with the 5 components - CORRECT ANSWER✅✅fitness tests
for the curl up test, what is the cut-off number of reps? - CORRECT ANSWER✅✅75
Shanice is an endurance athlete. her VO2 max is found to be ~49 ml/kg/min. prescribe her a MET
intensity for a vigorous workout - CORRECT ANSWER✅✅60-89%= 8.4-12.5 MET
to static stretch the gluteus maximus most effectively, you would do what anatomical motion at the hip
joint? - CORRECT ANSWER✅✅hip flexion
rule for progression of a trained client with resistance training - CORRECT ANSWER✅✅2x2 rule= 2 extra
reps on 2 consecutive workout days
