AFAA PERSONAL TRAINER CERTIFICATION EXAM
AND PRACTICE EXAM 2023-2024 ACTUAL EXAM 300
QUESTIONS AND CORRECT DETAILED ANSWERS
WITH RATIONALES|ALREADY GRADED A+
Name at least six different types of cues effective when working with clients - ANSWER-
educational/informational, safety, breathing, motivational/affirmational, imagery, visual, wrong/right,
tactile
list the five steps to remember when detailing a new exercise for a client - ANSWER-starting position,
specific alignment, safety factors, demonstrate, client performs movement
Name at least two resistance training exercises for the following muscle groups: Pectoralis major/deltoid
- ANSWER-bench press, dumbbell fly, cable crossover, pushup
Name at least two resistance training exercises for the following muscle groups: Middle
trapezius/rhomboids/posterior deltoid - ANSWER-reverse fly, horizontal seated row (high row), bent
elbow reverse fly machine
Name at least two resistance training exercises for the following muscle groups: Anterior and medial
deltoids - ANSWER-front raises, lateral raises and overhead press
Name at least two resistance training exercises for the following muscle groups: Latissimus Dorsi -
ANSWER-lat pull down, bent over row, seated lat row (low row)
Name at least two resistance training exercises for the following muscle groups: Triceps -
ANSWERextension, standing triceps press-down, dips
Name at least two resistance training exercises for the following muscle groups: Biceps -
ANSWERalternating dumbbell biceps curl, concentration curl, preacher bench curl, hammer curl
Name at least two resistance training exercises for the following muscle groups: Rectus Abdominis -
ANSWER-pelvic tilt/hollowing abs, hip lift, ab curl
,Name at least two resistance training exercises for the following muscle groups: Obliques - ANSWER-ab
curl, supine crunch
Name at least two resistance training exercises for the following muscle groups: Erector Spinae -
ANSWER-seated back extension machine, prone back extension, roman chair back extension
Name at least two resistance training exercises for the following muscle groups: Quadriceps -
ANSWERknee extensions, leg press, squats, lunges
Name at least two resistance training exercises for the following muscle groups: Hamstrings -
ANSWERknee flexion, leg press, squats, lunges
Name at least two resistance training exercises for the following muscle groups: Hip Abductors -
ANSWER-hip abduction machine, side lying hip abduction
Name at least two resistance training exercises for the following muscle groups: Hip Adductors -
ANSWER-hip adduction machine, side lying hip adduction
Name at least two resistance training exercises for the following muscle groups: Gastrocnemius, Soleus -
ANSWER-heel raises, seated calf extensions
Name at least two resistance training exercises for the following muscle groups: Tibialis Anterior -
ANSWER-dorsiflexion, inversion
Name at least two resistance training exercises for the following muscle groups: Peroneals, Extensor
Digitorum Longus - ANSWER-Peroneals, Extensor, Digitorum Longus: Dorsiflexion, eversion
Name the concentric joint actions of the following exercises: Reverse Fly - ANSWER-shoulder horizontal
abduction and scapular retraction
Name the concentric joint actions of the following exercises: Lateral Raise - ANSWER-shoulder abduction
and scapular rotation
,Name the concentric joint actions of the following exercises: Lat Pull-Down - ANSWER-shoulder
adduction, scapular downward rotation, elbow flexion
Name the concentric joint actions of the following exercises: Hamstring Curl - ANSWER-knee flexion
Name the concentric joint actions of the following exercises: Dead Lift - ANSWER-hip extension, knee
extension, ankle plantarflexion
Name the concentric joint actions of the following exercises: Heel Lift - ANSWER-plantarflexion
Name the muscle groups responsible for each of the following exercises: Upright Row - ANSWER-upper
traps, delts, biceps
Name the muscle groups responsible for each of the following exercises: Barbell Back Squat -
ANSWERquad, hamstring, gastrocnemius, soleus
Name the muscle groups responsible for each of the following exercises: Knee Extension -
ANSWERquads and hamstrings
Name the muscle groups responsible for each of the following exercises: Bent-Over Row - ANSWERtraps,
lats, delts, rhomboids
Name the muscle groups responsible for each of the following exercises: Horizontal High Row -
ANSWER-delts, traps, rhomboids, biceps
Name the concentric joint action and muscles that are used in each of the following exercises: Bench
Press
Squat
Front Lunge
Triceps Dip
High-Pulley Scapular Depression
, List several strategies for reducing fat and cholesterol in your client's diet - ANSWER-read labels, sub out
read meat, small portions, limit saturated fats, increase HDL, stop smoking, increase soluble fiber
What is the ACSM position stand on exercise and fluid replacement - ANSWER-500ml water 2hr prior
and at regular intervals during, cool for best absorption, unflavored is best, sports drinks for 60+ minutes
Describe the purpose behind the 2005 Food Guide Pyramid and what changes were made from the
original 1992 Food Guide Pyramid - ANSWER-individual eating plan, age, gender, activity level, grains,
veggies, fruit, milk, meat, beans and oil, 2000cal/day
Glycemic Index - ANSWER-carb ranking based on food's affect on blood glucose levels
Carbo Loading - ANSWER-maximize muscle glycogen stores before athletic event
Anorexia Nervosa - ANSWER-fear of weight gain, self-starvation
Bulimia Nervosa - ANSWER-binge and purge
Female Athlete Triad - ANSWER-amenorrhea, osteoporosis, eating disorders
To maintain normal metabolic rate and provide energy for activities of daily living (ADL), the ADA
recommends ___ calories/day for men and ___ calories/day for women - ANSWER-1400, 1200
What are the three components of energy expenditure - ANSWER-resting metabolic rate, energy used
with exertion, excess post-oxygen consumption
List several weight loss strategies - ANSWER-1-2 lbs/week, short term goals, small losses are good, read
food labels
List several strategies for healthful weight gain - ANSWER-3 hearty meals, large portions, frequent,
high/cal nutrient dense meals, juice and milk, resistance training
