PERSONAL TRAINER CERTIFICATION EXAM WITH ALL
CORRECT & 100% VERIFIED ANSWERS|LATEST VERSION
|ALREADY GRADED A+
Health ✔Correct Answer-absence of disease
Fitness ✔Correct Answer-degree of body functioning; ability to handle physical demands
Benefits of Fitness ✔Correct Answer-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 ✔Correct Answer-1) Cardiorespiratory Endurance
2) Muscular Strength
3) Muscular Endurance
4) Flexibility
5) Body Composition
Cardiorespiratory endurance ✔Correct Answer-the ability to perform prolonged large-muscle
dynamic exercises at moderate-to-high levels of intensity; trains heart, increases its efficiency
Muscular strength ✔Correct Answer-amount of force a muscle can exert with a single maximum
effort; improves body alignment
Muscular endurance ✔Correct Answer-ability to sustain a given level of muscle tension; important
for good posture and injury prevention
Flexibility ✔Correct Answer-the ability of the joints to move through their full range of motion;
poor flexibility leads to stiffness, misalignment, and pain
Body composition ✔Correct Answer-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 ✔Correct Answer-Speed, agility, eye-hand and eye-foot coordination; mostly
inherited, can be developed over time
VO2 Max ✔Correct Answer-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 ✔Correct Answer-oxygen-storing protein in the muscle
, Anterio-Venous Oxygen Difference ✔Correct Answer-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 ✔Correct Answer-25; 80
Calculating max heart rate ✔Correct Answer-220-age
Calculating lower limit of exercise heart rate range ✔Correct Answer-maximum heart rate times
0.5
Calculating upper limit of exercise heart rate range ✔Correct Answer-maximum heart rate times
0.85
Anaerobic activity ✔Correct Answer-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 ✔Correct Answer-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 ✔Correct Answer-1) Specificity
2) Progressive Overload
3) Reversibility
4) Individual Differences
5) Warm-up and Stretching
Principle of Specificity ✔Correct Answer-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 ✔Correct Answer-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 ✔Correct Answer-1) Frequency
2) Intensity
3) Duration
Frequency ✔Correct Answer-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)
Intensity ✔Correct Answer-difficulty of exercise
Duration ✔Correct Answer-measure of how long an exercise is performed (ex: cardio requires 20
to 60 minutes to be effective)
CORRECT & 100% VERIFIED ANSWERS|LATEST VERSION
|ALREADY GRADED A+
Health ✔Correct Answer-absence of disease
Fitness ✔Correct Answer-degree of body functioning; ability to handle physical demands
Benefits of Fitness ✔Correct Answer-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 ✔Correct Answer-1) Cardiorespiratory Endurance
2) Muscular Strength
3) Muscular Endurance
4) Flexibility
5) Body Composition
Cardiorespiratory endurance ✔Correct Answer-the ability to perform prolonged large-muscle
dynamic exercises at moderate-to-high levels of intensity; trains heart, increases its efficiency
Muscular strength ✔Correct Answer-amount of force a muscle can exert with a single maximum
effort; improves body alignment
Muscular endurance ✔Correct Answer-ability to sustain a given level of muscle tension; important
for good posture and injury prevention
Flexibility ✔Correct Answer-the ability of the joints to move through their full range of motion;
poor flexibility leads to stiffness, misalignment, and pain
Body composition ✔Correct Answer-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 ✔Correct Answer-Speed, agility, eye-hand and eye-foot coordination; mostly
inherited, can be developed over time
VO2 Max ✔Correct Answer-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 ✔Correct Answer-oxygen-storing protein in the muscle
, Anterio-Venous Oxygen Difference ✔Correct Answer-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 ✔Correct Answer-25; 80
Calculating max heart rate ✔Correct Answer-220-age
Calculating lower limit of exercise heart rate range ✔Correct Answer-maximum heart rate times
0.5
Calculating upper limit of exercise heart rate range ✔Correct Answer-maximum heart rate times
0.85
Anaerobic activity ✔Correct Answer-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 ✔Correct Answer-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 ✔Correct Answer-1) Specificity
2) Progressive Overload
3) Reversibility
4) Individual Differences
5) Warm-up and Stretching
Principle of Specificity ✔Correct Answer-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 ✔Correct Answer-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 ✔Correct Answer-1) Frequency
2) Intensity
3) Duration
Frequency ✔Correct Answer-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)
Intensity ✔Correct Answer-difficulty of exercise
Duration ✔Correct Answer-measure of how long an exercise is performed (ex: cardio requires 20
to 60 minutes to be effective)
