ACTION Personal Trainer Certification Exam
Study Guide with Complete Solutions
2 places to check pulse - ANSWER-Thumb side of wrist
Neck just below the jaw along the throat
220-age - ANSWER-Max Heart Rate
3 Aspects of Balance - ANSWER-Static, Peripheral, Dynamic
3 Major Functions or Nervous System - ANSWER-Sensory Integrated Motor
3 types of warm ups - ANSWER-General, Physical Activity, Passive
40-60% Carbs 10% Protein 25-30% Fat - ANSWER-Active persons diet
ACSM recommends - ANSWER-Only 1-2lbs a week loss
ACSM recommends for exercise for active person - ANSWER-Intensity 60-90% max
heart rate
duration 20-60 minutes 3-5 days a week
Active - ANSWER-Second phase flexibility continuum
Athletic % body fat - ANSWER-Male 6-13 Female 14-20
ATP (adenosine triphosphate) - ANSWER-All energy for muscular contraction must
come from breaking down
average % of body fat: - ANSWER-Male 18-25 female 25-31
Avoidance - ANSWER-Avoid any dangerous action that will lead to a raised risk of injury
Biomechanics - ANSWER-Mechanics of tissues, joints, and human movement
Calculate pulse - ANSWER-Count number of beats for 10sec multiply by 6
Calories per gram - ANSWER-Carbs- 4
Fats- 9
Alcohol- 7
Protein- 4
Calories per gram alcohol - ANSWER-7
Calories per gram of carbohydrates - ANSWER-4
, Calories per gram of fat - ANSWER-9
Calories per gram of protein - ANSWER-4
Carbohydrates - ANSWER-Primary source of instant energy, needed to burn fat
Cardiac Output - ANSWER-Combined stroke volume & heart rate
cardiovascular system functions - ANSWER-Transports blood to body
Distribution of nutrients to cells
Removal of waste
Regulates ph
Transports enzymes and hormones
Maintains fluids and body temp
Circuit training - ANSWER-Group of activities performed one after the other with little
rest to form workout regime
Common legal claims for personal trainers - ANSWER-Slip and fall
Equipment usage
Supplements
Sexual harassment
Proper qualifications
Emergency response
Client confidentiality
concentric - ANSWER-shortens muscle
Concentric muscle action - ANSWER-Produce enough force to overcome load
Shorten muscle
Lifting barbell
contact law - ANSWER-Regulates laws that govern individuals who enter into a contract
Corporation - ANSWER-Formal business ruled by contract and by laws separate from
owners/managers
Corrective - ANSWER-First part of flexibility continuum
Diuretics - ANSWER-medications administered to increase urine secretion in order to
rid the body of excess water and salt
Duty of Care - ANSWER-Responsibility to protect clients from harm due to service
oriented client relationship
Study Guide with Complete Solutions
2 places to check pulse - ANSWER-Thumb side of wrist
Neck just below the jaw along the throat
220-age - ANSWER-Max Heart Rate
3 Aspects of Balance - ANSWER-Static, Peripheral, Dynamic
3 Major Functions or Nervous System - ANSWER-Sensory Integrated Motor
3 types of warm ups - ANSWER-General, Physical Activity, Passive
40-60% Carbs 10% Protein 25-30% Fat - ANSWER-Active persons diet
ACSM recommends - ANSWER-Only 1-2lbs a week loss
ACSM recommends for exercise for active person - ANSWER-Intensity 60-90% max
heart rate
duration 20-60 minutes 3-5 days a week
Active - ANSWER-Second phase flexibility continuum
Athletic % body fat - ANSWER-Male 6-13 Female 14-20
ATP (adenosine triphosphate) - ANSWER-All energy for muscular contraction must
come from breaking down
average % of body fat: - ANSWER-Male 18-25 female 25-31
Avoidance - ANSWER-Avoid any dangerous action that will lead to a raised risk of injury
Biomechanics - ANSWER-Mechanics of tissues, joints, and human movement
Calculate pulse - ANSWER-Count number of beats for 10sec multiply by 6
Calories per gram - ANSWER-Carbs- 4
Fats- 9
Alcohol- 7
Protein- 4
Calories per gram alcohol - ANSWER-7
Calories per gram of carbohydrates - ANSWER-4
, Calories per gram of fat - ANSWER-9
Calories per gram of protein - ANSWER-4
Carbohydrates - ANSWER-Primary source of instant energy, needed to burn fat
Cardiac Output - ANSWER-Combined stroke volume & heart rate
cardiovascular system functions - ANSWER-Transports blood to body
Distribution of nutrients to cells
Removal of waste
Regulates ph
Transports enzymes and hormones
Maintains fluids and body temp
Circuit training - ANSWER-Group of activities performed one after the other with little
rest to form workout regime
Common legal claims for personal trainers - ANSWER-Slip and fall
Equipment usage
Supplements
Sexual harassment
Proper qualifications
Emergency response
Client confidentiality
concentric - ANSWER-shortens muscle
Concentric muscle action - ANSWER-Produce enough force to overcome load
Shorten muscle
Lifting barbell
contact law - ANSWER-Regulates laws that govern individuals who enter into a contract
Corporation - ANSWER-Formal business ruled by contract and by laws separate from
owners/managers
Corrective - ANSWER-First part of flexibility continuum
Diuretics - ANSWER-medications administered to increase urine secretion in order to
rid the body of excess water and salt
Duty of Care - ANSWER-Responsibility to protect clients from harm due to service
oriented client relationship
