ACTION Personal Training-Part 1
Exam Questions & Answers
What are the 3 kinds of primary warning signs that can indicate the individual needs a break
from training or is training too hard? Give at least one example of each. - ANSWERSLife signs -
Loss of interest in normally enjoyed activities. -Increased irritability. -Increased sleeping
problems. Training signs -Deterioration in performance. -Fatigue during workout that lasts
throughout day. -Loss of motivation. Health signs -Increased resting heart rate and/or blood
pressure. -Loss of appetite or nausea. -Head colds.
What information should be included in the initial client assessment? - ANSWERSInformation
Included in General History
--Occupation - daily work routine, working conditions, and routine work activities (i.e., sitting at
a computer)
--Lifestyle - hobbies, likes and dislikes, opportunities for small fitness changes, diet and alcohol
consumption, smoking, etc.
Information Included in Medical History
--Injuries & Surgeries
--Diseases and Medical Conditions - includes things like arthritis, diabetes, and hypertension, as
well as chronic pain issues (sciatica, shin splints, etc.)
--Medications - prescription, over-the-counter, and herbal/natural remedies
Define periodization and list at least three ways to accomplish periodization in the training
program. - ANSWERSPeriodization is the use of progressive cycles (varying volume and intensity)
in resistance training to avoid overtraining, deter boredom, keep stimulus levels up and increase
effectiveness of the training program.
Ways to Vary Volume and Intensity
, -Changing the choice of exercises
-Varying the order of exercises
-Adjusting resistance or load
-Adjusting number of sets of an exercise
-Changing the number of exercises for a specific muscle group
-Altering joint angles and positioning
-Changing exercises from primary to assisted exercise or vice versa
-Changing an exercise from working a single joint to multiple joints or vice versa
-Changing the repetition or range of exercise
-Changing the type of muscle contraction
-Adjusting speed of movement
-Altering rest periods between sets
-Adjusting nutrition
Name and describe the different types of flexibility. - ANSWERSThere are 3 types of flexibility:
corrective, active, and functional.
Corrective flexibility
-First part of the flexibility continuum.
-Designed to correct muscle imbalances and improve joint ailments.
-Involves static stretching - stretching the antagonist muscle and holding the position.
Active flexibility
-Second phase of flexibility continuum.
-Improves the efficiency of neuromuscular interactions.
-Active-isolated stretching uses agonist and synergist muscles to allow the antagonist muscle to
stretch.
Exam Questions & Answers
What are the 3 kinds of primary warning signs that can indicate the individual needs a break
from training or is training too hard? Give at least one example of each. - ANSWERSLife signs -
Loss of interest in normally enjoyed activities. -Increased irritability. -Increased sleeping
problems. Training signs -Deterioration in performance. -Fatigue during workout that lasts
throughout day. -Loss of motivation. Health signs -Increased resting heart rate and/or blood
pressure. -Loss of appetite or nausea. -Head colds.
What information should be included in the initial client assessment? - ANSWERSInformation
Included in General History
--Occupation - daily work routine, working conditions, and routine work activities (i.e., sitting at
a computer)
--Lifestyle - hobbies, likes and dislikes, opportunities for small fitness changes, diet and alcohol
consumption, smoking, etc.
Information Included in Medical History
--Injuries & Surgeries
--Diseases and Medical Conditions - includes things like arthritis, diabetes, and hypertension, as
well as chronic pain issues (sciatica, shin splints, etc.)
--Medications - prescription, over-the-counter, and herbal/natural remedies
Define periodization and list at least three ways to accomplish periodization in the training
program. - ANSWERSPeriodization is the use of progressive cycles (varying volume and intensity)
in resistance training to avoid overtraining, deter boredom, keep stimulus levels up and increase
effectiveness of the training program.
Ways to Vary Volume and Intensity
, -Changing the choice of exercises
-Varying the order of exercises
-Adjusting resistance or load
-Adjusting number of sets of an exercise
-Changing the number of exercises for a specific muscle group
-Altering joint angles and positioning
-Changing exercises from primary to assisted exercise or vice versa
-Changing an exercise from working a single joint to multiple joints or vice versa
-Changing the repetition or range of exercise
-Changing the type of muscle contraction
-Adjusting speed of movement
-Altering rest periods between sets
-Adjusting nutrition
Name and describe the different types of flexibility. - ANSWERSThere are 3 types of flexibility:
corrective, active, and functional.
Corrective flexibility
-First part of the flexibility continuum.
-Designed to correct muscle imbalances and improve joint ailments.
-Involves static stretching - stretching the antagonist muscle and holding the position.
Active flexibility
-Second phase of flexibility continuum.
-Improves the efficiency of neuromuscular interactions.
-Active-isolated stretching uses agonist and synergist muscles to allow the antagonist muscle to
stretch.
