PERSONAL FITNESS TRAINER: AAAI
ISMA EXAM QUESTIONS AND
ANSWERS 100% CORRECT
Intrinsically motivated - ANSWER-- want to feel better within
- numbers/ appearance is not important
Extrinsically motivated - ANSWER-- number oriented
- goals and measurable progress
Necessary forms before training - ANSWER-1. Health history
2. Waiver and release
3. Client Assessment
4. Policies and procedures
5. Goals
6 components of fitness that can be evaluated - ANSWER-- postural analysis
- cardiovascular endurance
- muscular strength
- flexibility
- balance, coordination, agility
- body composition
Postural analysis - ANSWER-* Overall posture*
*Looking for inconsistencies which indicate tight, imbalanced, or inactive muscles
- Multi planer analysis: static movement
- dynamic evaluation: dynamic movement
Blood pressure - ANSWER-- Systolic pressure describes the elasticity of the arterial
system
- Diastolic pressure evaluates plaque formation in venous system
*Optimal: 120/80
Stroke Volume - ANSWER-- Amount of blood ejected from the ventricles during systole
- Determined by the difference between ventricular filling and emptying
*Amount of blood ejected out of left ventricle each beat
Ejection fraction - ANSWER-Percentage of blood remaining in the ventricles after
systole
, *Efficiency of heart
Cardiac output - ANSWER-Amount of blood pumped per minute
* stoke volume x heart rate
Karvonen's Forumla - ANSWER-*Exercise heart rate/ Target heart rate
220: Maximum heart rate at birth
220 - age= predicted maximum heart rate
PMHR - Resting Heart Rate (RHR)= Heart rate reserve
HRR x Effort levels
Effort values + RHR = Target heart rate
VO2 max - ANSWER-- Maximum oxygen uptake; most oxygen used when working the
hardest you can
- Evaluated in ml02/ Kg Body Weight/ Minute
Cardiovascular endurance - ANSWER-*Evaluation of heart, lungs and circulatory
system*
- Graduated exercise test: comprehensive analysis of respiration, circulation, gas
exchange, lactate threshold, vo2max.... requires physician (over 40), university/hospital
setting
- Harvard Step test: Step up/down at a rate of 120 beats a minute for 3 minutes. At end
of test take heart rate for 10 seconds. Take heart beat again after 1 minute. Greater
divergence= better the conditioning
- 1.5 mile run
- Load induced pulse rate: Take a pulse rate at a given time interval/workload, then take
pulse again at later date.
Muscular strength - ANSWER-- Repetition maxes: 1 rep max (injury prone) and 10 rep
max (less injury prone)
- Pushups: max amount
- Abdominal curl-ups: max amount
Flexibility - ANSWER-- Sit and reach: Place feet against box, measure from edge of
box. Take two measurements
- Functional flexibility
ISMA EXAM QUESTIONS AND
ANSWERS 100% CORRECT
Intrinsically motivated - ANSWER-- want to feel better within
- numbers/ appearance is not important
Extrinsically motivated - ANSWER-- number oriented
- goals and measurable progress
Necessary forms before training - ANSWER-1. Health history
2. Waiver and release
3. Client Assessment
4. Policies and procedures
5. Goals
6 components of fitness that can be evaluated - ANSWER-- postural analysis
- cardiovascular endurance
- muscular strength
- flexibility
- balance, coordination, agility
- body composition
Postural analysis - ANSWER-* Overall posture*
*Looking for inconsistencies which indicate tight, imbalanced, or inactive muscles
- Multi planer analysis: static movement
- dynamic evaluation: dynamic movement
Blood pressure - ANSWER-- Systolic pressure describes the elasticity of the arterial
system
- Diastolic pressure evaluates plaque formation in venous system
*Optimal: 120/80
Stroke Volume - ANSWER-- Amount of blood ejected from the ventricles during systole
- Determined by the difference between ventricular filling and emptying
*Amount of blood ejected out of left ventricle each beat
Ejection fraction - ANSWER-Percentage of blood remaining in the ventricles after
systole
, *Efficiency of heart
Cardiac output - ANSWER-Amount of blood pumped per minute
* stoke volume x heart rate
Karvonen's Forumla - ANSWER-*Exercise heart rate/ Target heart rate
220: Maximum heart rate at birth
220 - age= predicted maximum heart rate
PMHR - Resting Heart Rate (RHR)= Heart rate reserve
HRR x Effort levels
Effort values + RHR = Target heart rate
VO2 max - ANSWER-- Maximum oxygen uptake; most oxygen used when working the
hardest you can
- Evaluated in ml02/ Kg Body Weight/ Minute
Cardiovascular endurance - ANSWER-*Evaluation of heart, lungs and circulatory
system*
- Graduated exercise test: comprehensive analysis of respiration, circulation, gas
exchange, lactate threshold, vo2max.... requires physician (over 40), university/hospital
setting
- Harvard Step test: Step up/down at a rate of 120 beats a minute for 3 minutes. At end
of test take heart rate for 10 seconds. Take heart beat again after 1 minute. Greater
divergence= better the conditioning
- 1.5 mile run
- Load induced pulse rate: Take a pulse rate at a given time interval/workload, then take
pulse again at later date.
Muscular strength - ANSWER-- Repetition maxes: 1 rep max (injury prone) and 10 rep
max (less injury prone)
- Pushups: max amount
- Abdominal curl-ups: max amount
Flexibility - ANSWER-- Sit and reach: Place feet against box, measure from edge of
box. Take two measurements
- Functional flexibility
