PERSONAL TRAINER CERTIFICATION EXAM
Health - Answers - absence of disease
Fitness - Answers - degree of body functioning; ability to handle physical demands
Benefits of Fitness - Answers - 1) improves general health, wards off disease, slows
aging process
2) improves mental outlook and mood through the release of endorphis
3) helps one achieve a better body composition (low fat, high muscle)
4) improves stat4e of mind, promotes better mental health, improves sleep
5) helps in achieving better bone density
6) enhances self-confidence; improves appearance of person
7) helps avoid atrophy
Components of Fitness - Answers - 1) Cardiorespiratory Endurance
2) Muscular Strength
3) Muscular Endurance
4) Flexibility
5) Body Composition
Cardiorespiratory endurance - Answers - the ability to perform prolonged large-muscle
dynamic exercises at moderate-to-high levels of intensity; trains heart, increases its
efficiency
Muscular strength - Answers - amount of force a muscle can exert with a single
maximum effort; improves body alignment
Muscular endurance - Answers - ability to sustain a given level of muscle tension;
important for good posture and injury prevention
Flexibility - Answers - the ability of the joints to move through their full range of motion;
poor flexibility leads to stiffness, misalignment, and pain
Body composition - Answers - proportion of fat-free mass (muscle, bone, water) to fat in
a body; high proportion of fat-free mass to low proportion of fat is healthy
Motor fitness - Answers - Speed, agility, eye-hand and eye-foot coordination; mostly
inherited, can be developed over time
VO2 Max - Answers - a measure of how much oxygen is consumed by a person per
minute of exercise; athlete wears a mask during exercise to determine; the fitter a
muscle, the more oxygen it draws from the blood
Myoglobin - Answers - oxygen-storing protein in the muscle
, Anterio-Venous Oxygen Difference - Answers - AKA VO2 Difference; the measure of
oxygen consumed by the muscles,; the different between oxygen content of the blood in
the arteries andthe oxygen content of the blood in the veins
Only about ___% of oxygen is utilized when a person is resting, as opposed to a
potential ____% during exercise - Answers - 25; 80
Calculating max heart rate - Answers - 220-age
Calculating lower limit of exercise heart rate range - Answers - maximum heart rate
times 0.5
Calculating upper limit of exercise heart rate range - Answers - maximum heart rate
times 0.85
Anaerobic activity - Answers - activities undertaken in the absence of oxygen; cannot be
sustained for long periods of time; rely on fast-twitch muscle fibers; ex: weight lifting,
sprinting; tested with the Anaerobic capacity test or the Wingate cycle test
Aerobic/Cardiovascular activity - Answers - ability of the body to perform exercise over
an extended period of time in the presence of oxygen; relies heavily on slow-twitch
fibers; ex: cycling, marathon running; increased RBC count, improved heart function
Principles of fitness - Answers - 1) Specificity
2) Progressive Overload
3) Reversibility
4) Individual Differences
5) Warm-up and Stretching
Principle of Specificity - Answers - relates to the development of a particular fitness
component (ex: cardiorespiratory endurance); this requires performance of exercises
specifically designed for that component
Principle of Progressive Overload - Answers - based on the principle that when the
amount of exercise (or overload) is progressively increased, the body continues to
adapt and the overall level of fitness improves; when an individual is able to perform a
task w/o momentary failure, the load should be increased by about 5%
3 Dimensions of Overload - Answers - 1) Frequency
2) Intensity
3) Duration
Frequency - Answers - how often an exercise should be performed (ex: cardio should
be performed 3-5 days/week to be effective, whereas resistance and flexibility should be
performed 2-3 days/week to be effective)
Health - Answers - absence of disease
Fitness - Answers - degree of body functioning; ability to handle physical demands
Benefits of Fitness - Answers - 1) improves general health, wards off disease, slows
aging process
2) improves mental outlook and mood through the release of endorphis
3) helps one achieve a better body composition (low fat, high muscle)
4) improves stat4e of mind, promotes better mental health, improves sleep
5) helps in achieving better bone density
6) enhances self-confidence; improves appearance of person
7) helps avoid atrophy
Components of Fitness - Answers - 1) Cardiorespiratory Endurance
2) Muscular Strength
3) Muscular Endurance
4) Flexibility
5) Body Composition
Cardiorespiratory endurance - Answers - the ability to perform prolonged large-muscle
dynamic exercises at moderate-to-high levels of intensity; trains heart, increases its
efficiency
Muscular strength - Answers - amount of force a muscle can exert with a single
maximum effort; improves body alignment
Muscular endurance - Answers - ability to sustain a given level of muscle tension;
important for good posture and injury prevention
Flexibility - Answers - the ability of the joints to move through their full range of motion;
poor flexibility leads to stiffness, misalignment, and pain
Body composition - Answers - proportion of fat-free mass (muscle, bone, water) to fat in
a body; high proportion of fat-free mass to low proportion of fat is healthy
Motor fitness - Answers - Speed, agility, eye-hand and eye-foot coordination; mostly
inherited, can be developed over time
VO2 Max - Answers - a measure of how much oxygen is consumed by a person per
minute of exercise; athlete wears a mask during exercise to determine; the fitter a
muscle, the more oxygen it draws from the blood
Myoglobin - Answers - oxygen-storing protein in the muscle
, Anterio-Venous Oxygen Difference - Answers - AKA VO2 Difference; the measure of
oxygen consumed by the muscles,; the different between oxygen content of the blood in
the arteries andthe oxygen content of the blood in the veins
Only about ___% of oxygen is utilized when a person is resting, as opposed to a
potential ____% during exercise - Answers - 25; 80
Calculating max heart rate - Answers - 220-age
Calculating lower limit of exercise heart rate range - Answers - maximum heart rate
times 0.5
Calculating upper limit of exercise heart rate range - Answers - maximum heart rate
times 0.85
Anaerobic activity - Answers - activities undertaken in the absence of oxygen; cannot be
sustained for long periods of time; rely on fast-twitch muscle fibers; ex: weight lifting,
sprinting; tested with the Anaerobic capacity test or the Wingate cycle test
Aerobic/Cardiovascular activity - Answers - ability of the body to perform exercise over
an extended period of time in the presence of oxygen; relies heavily on slow-twitch
fibers; ex: cycling, marathon running; increased RBC count, improved heart function
Principles of fitness - Answers - 1) Specificity
2) Progressive Overload
3) Reversibility
4) Individual Differences
5) Warm-up and Stretching
Principle of Specificity - Answers - relates to the development of a particular fitness
component (ex: cardiorespiratory endurance); this requires performance of exercises
specifically designed for that component
Principle of Progressive Overload - Answers - based on the principle that when the
amount of exercise (or overload) is progressively increased, the body continues to
adapt and the overall level of fitness improves; when an individual is able to perform a
task w/o momentary failure, the load should be increased by about 5%
3 Dimensions of Overload - Answers - 1) Frequency
2) Intensity
3) Duration
Frequency - Answers - how often an exercise should be performed (ex: cardio should
be performed 3-5 days/week to be effective, whereas resistance and flexibility should be
performed 2-3 days/week to be effective)
