AAAI-ISMA PERSONAL TRAINER
CERTIFICATION QUESTIONS AND
ANSWERS WITH VERIFIED SOLUTIONS
100% CORRECT!!!
1. Benefits of Exercise
ANSWER: Increased longevity, strengthens bones, improves mood, fights
depression, reduces stress, daily functions, better sleep, increased flexibility,
reduces risk of CVD, reduces risk of cancer, reduces aches/pains, reduces risk of
injury, weight control, improved balance, improved reaction time, improved self-
image.
2. Components of Physical Fitness
ANSWER:
Body composition
Flexibility
Aerobic Endurance
Muscular Endurance
Muscular Strength
3. Body Composition
ANSWER:
Scale weight: 2-4 pound daily fluctuations are normal.
Body Mass Index (BMI): BMI = Weight/Height²
Body Fat: Hydrostatic weighing (UWW), skin calipers, bioelectrical
impedance (BIA).
Goal: <20 for men, <25 for women.
4. Flexibility
ANSWER:
Static
PNF
Ballistic
5. Static
ANSWER: Slowly move to the point of mild discomfort.
, 6. PNF (Proprioceptive Neuromuscular Facilitation)
ANSWER:
Joint is moved to the point of mild discomfort.
6s is maximal voluntary isometric contraction.
Joint is further stretched to mild discomfort.
New position is maintained for 10-30s.
7. Ballistic
ANSWER: Bouncing or jerking.
Does not work.
May cause injury.
8. Proprioceptors
ANSWER:
Musculotendinous
Labyrinthine
9. Aerobic Endurance
ANSWER:
Cardio-respiratory vs cardiovascular.
HR tells us the level of fitness and intensity of exercise.
THR is determined lower for the first 4-6 weeks.
Upper limit is intermediate and advanced.
10. Karvonen Formula
ANSWER:
220-age = Maximum Heart Rate (MHR)
MHR - Resting Heart Rate (RHR) = Heart Rate Reserve (HRR)
HRR * 0.6 = A desired intensity
HRR * 0.85 = B
A + RHR = Lower THRZ
B + RHR = Upper THRZ Target heart rate zones.
11. Cardiorespiratory Physiology
ANSWER:
Heart Rate (HR)
Stroke Volume (SV)
Cardiac Output (Q)
Ejection Fraction (EF)
Blood Pressure (BP)
CERTIFICATION QUESTIONS AND
ANSWERS WITH VERIFIED SOLUTIONS
100% CORRECT!!!
1. Benefits of Exercise
ANSWER: Increased longevity, strengthens bones, improves mood, fights
depression, reduces stress, daily functions, better sleep, increased flexibility,
reduces risk of CVD, reduces risk of cancer, reduces aches/pains, reduces risk of
injury, weight control, improved balance, improved reaction time, improved self-
image.
2. Components of Physical Fitness
ANSWER:
Body composition
Flexibility
Aerobic Endurance
Muscular Endurance
Muscular Strength
3. Body Composition
ANSWER:
Scale weight: 2-4 pound daily fluctuations are normal.
Body Mass Index (BMI): BMI = Weight/Height²
Body Fat: Hydrostatic weighing (UWW), skin calipers, bioelectrical
impedance (BIA).
Goal: <20 for men, <25 for women.
4. Flexibility
ANSWER:
Static
PNF
Ballistic
5. Static
ANSWER: Slowly move to the point of mild discomfort.
, 6. PNF (Proprioceptive Neuromuscular Facilitation)
ANSWER:
Joint is moved to the point of mild discomfort.
6s is maximal voluntary isometric contraction.
Joint is further stretched to mild discomfort.
New position is maintained for 10-30s.
7. Ballistic
ANSWER: Bouncing or jerking.
Does not work.
May cause injury.
8. Proprioceptors
ANSWER:
Musculotendinous
Labyrinthine
9. Aerobic Endurance
ANSWER:
Cardio-respiratory vs cardiovascular.
HR tells us the level of fitness and intensity of exercise.
THR is determined lower for the first 4-6 weeks.
Upper limit is intermediate and advanced.
10. Karvonen Formula
ANSWER:
220-age = Maximum Heart Rate (MHR)
MHR - Resting Heart Rate (RHR) = Heart Rate Reserve (HRR)
HRR * 0.6 = A desired intensity
HRR * 0.85 = B
A + RHR = Lower THRZ
B + RHR = Upper THRZ Target heart rate zones.
11. Cardiorespiratory Physiology
ANSWER:
Heart Rate (HR)
Stroke Volume (SV)
Cardiac Output (Q)
Ejection Fraction (EF)
Blood Pressure (BP)
