AAAI-ISMA Personal Trainer Certification Test Exam Questions And Answers Latest updates 2027

AAAI-ISMA Personal Trainer Certification Test Exam Questions And Answers Latest updates 2027 Adaptations of heart from Chronic-long term CV Exercise Training - ANSWER Decreased: RHR(increased parasympathetic stimulation), BP Increased: CO, EF, SV, VO2, plasma volume and hemoglobin, left ventricular wall thickness Guideline for CV training - ANSWER -F.I.T.T. Frequency-3-5X per week(2 doesn't increase VO2Max) Intensity- %HRR=60-90%(50-65% beginners) Time-20-60min Type-uses large muscle groups in continuous, rhythmical manner (biking, walking, running for 20mins) Muscular Endurance - ANSWER -repeat or sustain contraction endurance training Endurance Training - ANSWER -light weight, high reps (20-25), short rest periods ^#capillaries +^# diameter of capillaries =400%^ in total circulation after ~10 wks Muscular Strength - ANSWER -Strength training remodeling Strength training - ANSWER -heavy weight, 6-8reps hypertrophy not hyperplasia resistance training - ANSWER -eccentric, concentric, isometric isotonic isokinetic Isometric - ANSWER -ex: pressing against a wall adv: no equip needed, easy to learn, safe for muscles joints and tendons disadv: is joint angle specific, and raises BP significantly Isotonic - ANSWER -Free weights and machines Free Weights - ANSWER -Adv: strengthens stabilizer muscles(synergistic development), real life functionality, fewer exercises necc., equip is cheap Dis: can be dangerous, amount of resistance doesn't change Machines - ANSWER -Adv: use cams to vary resistance, safe when used properly Dis: expensive, take up room Isokinetic - ANSWER -same speed, variable resistance Adv: maximizes strengthening, can work agonist and antagonist in one exercise, fewer exercises needed, eccentric can be skipped Dis: very expensive, not widely available Fitness Testing - ANSWER -Body Composition-UWW, BIA, calipers, BMI? Flexibility-sit and reach Aerobic Endurance-1.5 mile run, 1 mile walk, step test Muscular Strength-1RM max(bench press, leg press, or hand dynamometer) Muscular Endurance-sit up and push up test Exercise Prescription - ANSWER -*documentation and discussion* individualized to meet client's needs and goals consider equipment, previous level of training, and client time constraints SAID-Specific adaptations imposed demands ---principle of specificity powerlifting:power=(Force*distance)/time bodybuilding muscular endurance Hierarchy of Fitness - ANSWER -performance=competitive exercise(power, speed, coord, agility, reaction time, balance) Physical Fitness= ability to do physical work(aerobic endurance, muscular endurance, muscular strength, flexibility, body comp) health=the absence of disease exercise essentials - ANSWER -warming up-5-10mins Exercise-12-15 reps, 8-10 muscle groups, 2days per week cooling down-5-10 mins, blood pooling internal response to exercise - ANSWER -^blood flow to muscles, ^temp, ^elasticity of muscles, ^Q, ^BP Resistance training essentials - ANSWER -Breath: Exhale during concentric portion(shortening), inhale during eccentric portion(lengthening) Timing: each rep, frequency Range of motion Work all major muscle groups RICE - ANSWER -decreases pain and swelling to injured area, increases healing time Rest, Ice, Compression, Elevation Back Safety - ANSWER -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 Knee safety - ANSWER -don't: exceed knee to toe line, exceed knee to hip line, lock knees, bounce at bottom of exercise, twist at knee joint, stress on patella, hard contact with ground Genetic factors - ANSWER -muscle fiber type, fiber number, hormonal balance gender and age, bone length and insertion point-leverage