Personal Trainer Certification Exam

PERSONAL TRAINER CERTIFICATION
EXAM

Healthoo-ooans--absenceooofoodisease

Fitnessoo-ooans--degreeooofoobodyoofunctioning;ooabilityootooohandleoophysicaloodemands

BenefitsooofooFitnessoo-ooans--
1)ooimprovesoogeneraloohealth,oowardsoooffoodisease,ooslowsooagingooprocess
2)ooimprovesoomentaloooutlookooandoomoodoothroughootheooreleaseooofooendorphis
3)oohelpsoooneooachieveooaoobetteroobodyoocompositionoo(lowoofat,oohighoomuscle)
4)ooimprovesoostat4eooofoomind,oopromotesoobetteroomentaloohealth,ooimprovesoosleep
5)oohelpsooinooachievingoobetterooboneoodensity
6)ooenhancesooself-confidence;ooimprovesooappearanceooofooperson
7)oohelpsooavoidooatrophy

ComponentsooofooFitnessoo-ooans--1)ooCardiorespiratoryooEndurance
2)ooMuscularooStrength
3)ooMuscularooEndurance
4)ooFlexibility
5)ooBodyooComposition

Cardiorespiratoryooenduranceoo-ooans--theooabilityootoooperformooprolongedoolarge-
muscleoodynamicooexercisesooatoomoderate-to-
highoolevelsooofoointensity;ootrainsooheart,ooincreasesooitsooefficiency

Muscularoostrengthoo-ooans--
amountooofooforceooaoomuscleoocanooexertoowithooaoosingleoomaximumooeffort;ooimprovesoob
odyooalignment

Muscularooenduranceoo-ooans--
abilityootooosustainooaoogivenoolevelooofoomuscleootension;ooimportantooforoogoodoopostureooa
ndooinjuryooprevention

Flexibilityoo-ooans--
theooabilityooofootheoojointsootooomoveoothroughootheiroofulloorangeooofoomotion;oopoorooflexibil
ityooleadsootooostiffness,oomisalignment,ooandoopain

Bodyoocompositionoo-ooans--proportionooofoofat-
freeoomassoo(muscle,oobone,oowater)ootooofatooinooaoobody;oohighooproportionooofoofat-
freeoomassootooolowooproportionooofoofatooisoohealthy

, Motoroofitnessoo-ooans--Speed,ooagility,ooeye-handooandooeye-
footoocoordination;oomostlyooinherited,oocanoobeoodevelopedoooverootime

VO2ooMaxoo-ooans--
aoomeasureooofoohowoomuchoooxygenooisooconsumedoobyooaoopersonooperoominuteooofooexe
rcise;ooathleteoowearsooaoomaskooduringooexerciseootooodetermine;ootheoofitterooaoomuscle,oo
theoomoreoooxygenooitoodrawsoofromootheooblood

Myoglobinoo-ooans--oxygen-storingooproteinooinootheoomuscle

Anterio-VenousooOxygenooDifferenceoo-ooans--
AKAooVO2ooDifference;ootheoomeasureooofoooxygenooconsumedoobyootheoomuscles,;ootheoo
differentoobetweenoooxygenoocontentooofootheoobloodooinootheooarteriesooandtheoooxygenooc
ontentooofootheoobloodooinootheooveins

Onlyooaboutoo___
%ooofoooxygenooisooutilizedoowhenooaoopersonooisooresting,ooasooopposedootoooaoopotentialoo
____%ooduringooexerciseoo-ooans--25;oo80

Calculatingoomaxooheartoorateoo-ooans--220-age

Calculatingooloweroolimitooofooexerciseooheartoorateoorangeoo-ooans--
maximumooheartoorateootimesoo0.5

Calculatingooupperoolimitooofooexerciseooheartoorateoorangeoo-ooans--
maximumooheartoorateootimesoo0.85

Anaerobicooactivityoo-ooans--
activitiesooundertakenooinootheooabsenceooofoooxygen;oocannotoobeoosustainedooforoolongoop
eriodsooofootime;oorelyooonoofast-
twitchoomuscleoofibers;ooex:ooweightoolifting,oosprinting;ootestedoowithootheooAnaerobicoocap
acityootestooorootheooWingateoocycleootest

Aerobic/Cardiovascularooactivityoo-ooans--
abilityooofootheoobodyootoooperformooexerciseoooverooanooextendedooperiodooofootimeooinoothe
oopresenceooofoooxygen;ooreliesooheavilyooonooslow-
twitchoofibers;ooex:oocycling,oomarathonoorunning;ooincreasedooRBCoocount,ooimprovedoohe
artoofunction

Principlesooofoofitnessoo-ooans--1)ooSpecificity
2)ooProgressiveooOverload
3)ooReversibility
4)ooIndividualooDifferences
5)ooWarm-upooandooStretching