ACTION PERSONAL TRAINER EVALUATION TEST
QUESTIONS AND ANSWERS SURE A+
✔✔heartbeats per minute (BPM) - ✔✔-count the number of heartbeats for 10 seconds
then multiply by 6
✔✔maximum heart rate - ✔✔220-age
✔✔exercise heart rate - ✔✔resting heart rate + [0.6 x (maximum heart rate-resting heart
rate)]
✔✔the sit and reach test - ✔✔-test that measures flexibility
✔✔pinch test - ✔✔-measures body fat
✔✔body mass index (BMI) - ✔✔- weight (kg) / [height (m)]^2
- weight (lb) / [height (in)]^2 x 703
✔✔step test - ✔✔-used to measure cardiovascular endurance and assess overall
aerobic capacity
✔✔muscular performance tests - ✔✔- push-up test
- the sit-up test
- squat test
✔✔physiological factors to consider in designing programs - ✔✔1. types of muscle
actions
2. energy usage
3. the kinetic chain
4. proper positioning
✔✔types of training used in exercise program design - ✔✔1. balance/ stability training
2. flexibility training
3. resistance training
4. cardiovascular training
5. functional training
6. plyometrics
✔✔two forms of overtraining - ✔✔-sympathetic and parasympathetic
✔✔aspects of personal fitness that are included in program design - ✔✔-anatomy,
physiology, kinesiology, basic nutrition and knowledge of training, special populations
✔✔the three primary resistance training goals - ✔✔1. hypertrophy
, 2. muscular strength
3. muscular endurance
✔✔cross-training - ✔✔-using a variety of modes of cardiovascular training
✔✔how is exercise intensity measured? - ✔✔-by the amount of oxygen consumed
during exercise and the number of calories burned
✔✔what is periodization - ✔✔-the use of progressive cycling in resistance training
-four types=traditional,stepwise, undulating, overreaching
✔✔three types of warm-ups - ✔✔1. general warm-up
2. activity-specific warm-up
3. passive warm-up
✔✔three types of flexibility - ✔✔1. corrective flexibility
2. active flexibility
3. functional flexibility
✔✔stretching techniques - ✔✔1. static stretching
2. passive stretching
3. active and active assistive stretching
4. proprioceptive neuromuscular facilitation stretching (PNF)
5. ballistic stretching
6. dynamic stretching
✔✔three factors for workout design - ✔✔-warming up, proper breathing, maintaining
posture
✔✔flexibility continuum - ✔✔-functional, active, corrective
✔✔balance - ✔✔-the body's ability to maintain equilibrium by controlling the body center
of gravity over its base support
✔✔coordination - ✔✔- complex process in which motion of the body is conducted
through a combination of muscle groups working together with appropriate timing
✔✔agility - ✔✔- ability to control the direction of the body or body parts during
movement
✔✔what is cardiorespiratory training? - ✔✔-an activity used to improve the body's ability
to process and deliver oxygen by using intense movements and activities that stimulate
the cardiovascular system
QUESTIONS AND ANSWERS SURE A+
✔✔heartbeats per minute (BPM) - ✔✔-count the number of heartbeats for 10 seconds
then multiply by 6
✔✔maximum heart rate - ✔✔220-age
✔✔exercise heart rate - ✔✔resting heart rate + [0.6 x (maximum heart rate-resting heart
rate)]
✔✔the sit and reach test - ✔✔-test that measures flexibility
✔✔pinch test - ✔✔-measures body fat
✔✔body mass index (BMI) - ✔✔- weight (kg) / [height (m)]^2
- weight (lb) / [height (in)]^2 x 703
✔✔step test - ✔✔-used to measure cardiovascular endurance and assess overall
aerobic capacity
✔✔muscular performance tests - ✔✔- push-up test
- the sit-up test
- squat test
✔✔physiological factors to consider in designing programs - ✔✔1. types of muscle
actions
2. energy usage
3. the kinetic chain
4. proper positioning
✔✔types of training used in exercise program design - ✔✔1. balance/ stability training
2. flexibility training
3. resistance training
4. cardiovascular training
5. functional training
6. plyometrics
✔✔two forms of overtraining - ✔✔-sympathetic and parasympathetic
✔✔aspects of personal fitness that are included in program design - ✔✔-anatomy,
physiology, kinesiology, basic nutrition and knowledge of training, special populations
✔✔the three primary resistance training goals - ✔✔1. hypertrophy
, 2. muscular strength
3. muscular endurance
✔✔cross-training - ✔✔-using a variety of modes of cardiovascular training
✔✔how is exercise intensity measured? - ✔✔-by the amount of oxygen consumed
during exercise and the number of calories burned
✔✔what is periodization - ✔✔-the use of progressive cycling in resistance training
-four types=traditional,stepwise, undulating, overreaching
✔✔three types of warm-ups - ✔✔1. general warm-up
2. activity-specific warm-up
3. passive warm-up
✔✔three types of flexibility - ✔✔1. corrective flexibility
2. active flexibility
3. functional flexibility
✔✔stretching techniques - ✔✔1. static stretching
2. passive stretching
3. active and active assistive stretching
4. proprioceptive neuromuscular facilitation stretching (PNF)
5. ballistic stretching
6. dynamic stretching
✔✔three factors for workout design - ✔✔-warming up, proper breathing, maintaining
posture
✔✔flexibility continuum - ✔✔-functional, active, corrective
✔✔balance - ✔✔-the body's ability to maintain equilibrium by controlling the body center
of gravity over its base support
✔✔coordination - ✔✔- complex process in which motion of the body is conducted
through a combination of muscle groups working together with appropriate timing
✔✔agility - ✔✔- ability to control the direction of the body or body parts during
movement
✔✔what is cardiorespiratory training? - ✔✔-an activity used to improve the body's ability
to process and deliver oxygen by using intense movements and activities that stimulate
the cardiovascular system
