BNSF Exam Preparation Guide – Train Dispatching, Track
Page | 1
Bulletins, Movement Authority, and Signal Safety
Questions
Description: This document provides verified and updated exam questions and
answers for BNSF operations. It focuses on train dispatching, track warrants,
movement authorities, track bulletins, and signal compliance. Designed as a
trusted study resource, it helps railroad workers and trainees prepare effectively for
safety and operations exams.
physical fitness - answer✔✔the ability to perform moderate to vigorous activity
without excess fatigue. Benefits that occur from regular physical activity -
answer✔✔increased cardiovascular function, reduced stress, lower blood
pressure, weight loss/control, reduced risk of certain cancers, improved sleep,
improved immune function, improved blood glucose control, slowing of the aging
process, and an improved self-image. What are the five steps to establish a fitness
routine that can be maintained long term? - answer✔✔1. Find enjoyable activities
and vary the routines 2. Have an exercise partner to increase accountability 3. Start
slowly 4. Set specific goals 5. Reward yourself (but not with food) once goals are
, achieved Studied suggest incorporating ____ minutes of activity into your daily
routine is a good place to start. - answer✔✔30 Which groups should check with
Page | 2 their physician before doing any rigorous activity? - answer✔✔people who have
not been physically active, a male over the age of 40 or a female over the age of 50
and present history of hypertension, diabetes, or cardiovascular disease What are
the 3 components to any fitness program? - answer✔✔1. aerobic workout 2.
resistance training 3. stretching and flexibility aerobic workout - answer✔✔-
should be performed for 20-60 minutes five days per week - the goal is to increase
your heart rate to the target zone -goal is to build endurance, which increases the
ability to deliver oxygen throughout the body Heart rate - answer✔✔number of
beats per minute count the pulse for 10 seconds and multiply by 6 maximum heart
rate - answer✔✔220 - your age Target zone - answer✔✔60-90% of maximum
heart rate _____ and ______ exercises are important because, as we age, we lose
muscle, and it if often replaced with fat. - answer✔✔Resistance training and
stretching Adding weight training, pilates, push-ups, or yoga 2-3 days per week will -
answer✔✔tone the body, increase muscle density and strength, and improve
balance and flexibility What supplies energy to the muscles? -
answer✔✔adenosine triphosphate (ATP), adenosine diphosphate, and
phosphocreatine (PCr) Adenosine Triphosphate (ATP) - answer✔✔first source of
energy for cells Adenosine Diphosphate (ADP) - answer✔✔following digestion,
energy is released from food and converts this molecule into ATP Phosphocreatine
Page | 1
Bulletins, Movement Authority, and Signal Safety
Questions
Description: This document provides verified and updated exam questions and
answers for BNSF operations. It focuses on train dispatching, track warrants,
movement authorities, track bulletins, and signal compliance. Designed as a
trusted study resource, it helps railroad workers and trainees prepare effectively for
safety and operations exams.
physical fitness - answer✔✔the ability to perform moderate to vigorous activity
without excess fatigue. Benefits that occur from regular physical activity -
answer✔✔increased cardiovascular function, reduced stress, lower blood
pressure, weight loss/control, reduced risk of certain cancers, improved sleep,
improved immune function, improved blood glucose control, slowing of the aging
process, and an improved self-image. What are the five steps to establish a fitness
routine that can be maintained long term? - answer✔✔1. Find enjoyable activities
and vary the routines 2. Have an exercise partner to increase accountability 3. Start
slowly 4. Set specific goals 5. Reward yourself (but not with food) once goals are
, achieved Studied suggest incorporating ____ minutes of activity into your daily
routine is a good place to start. - answer✔✔30 Which groups should check with
Page | 2 their physician before doing any rigorous activity? - answer✔✔people who have
not been physically active, a male over the age of 40 or a female over the age of 50
and present history of hypertension, diabetes, or cardiovascular disease What are
the 3 components to any fitness program? - answer✔✔1. aerobic workout 2.
resistance training 3. stretching and flexibility aerobic workout - answer✔✔-
should be performed for 20-60 minutes five days per week - the goal is to increase
your heart rate to the target zone -goal is to build endurance, which increases the
ability to deliver oxygen throughout the body Heart rate - answer✔✔number of
beats per minute count the pulse for 10 seconds and multiply by 6 maximum heart
rate - answer✔✔220 - your age Target zone - answer✔✔60-90% of maximum
heart rate _____ and ______ exercises are important because, as we age, we lose
muscle, and it if often replaced with fat. - answer✔✔Resistance training and
stretching Adding weight training, pilates, push-ups, or yoga 2-3 days per week will -
answer✔✔tone the body, increase muscle density and strength, and improve
balance and flexibility What supplies energy to the muscles? -
answer✔✔adenosine triphosphate (ATP), adenosine diphosphate, and
phosphocreatine (PCr) Adenosine Triphosphate (ATP) - answer✔✔first source of
energy for cells Adenosine Diphosphate (ADP) - answer✔✔following digestion,
energy is released from food and converts this molecule into ATP Phosphocreatine
