AAAI-ISMA PERSONAL TRAINER
CERTIFICATION COMPLETE
QUESTIONS & SOLUTIONS(RATED
A+)
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
Components of Physical Fitness - ANSWER Body composition
flexibility
Aerobic Endurance
Muscular Endurance
Muscular Strength
Body composition - ANSWER scale weight: 2-4 pound daily fluctuations are normal
Body Mass Index: BMI (Wt/ht squared)
Body Fat: Hydrostatic weighing(uww), skin calipers, bioelectrical impedance (BIA),
Goal-<20men <25women
Flexibility - ANSWER Static
PNF
Ballistic
Static - ANSWER slowly move to point of mild discomfort
PNF - ANSWER joint is moved to point of mild discomfort
6s is maximal voluntary isometric contraction
joint is further stretched to mild discomfort
new position is maintained for 10-30s
Ballistic - ANSWER bouncing or jerking
does not work
may cause injury
Proprioceptors - ANSWER musculotendinous
labryinthine
Aerobic endurance - ANSWER Cardio-respiratory vs cardiovascular
, HR tells us level of fitness and intensity of exercise
THR is determined lower for first 4-6 weeks
upper limit is intermediate and advanced
Karvonen Formula - ANSWER 220-age= Maximum Heart Rate (MHR)
MHR-Resting Heart Rate(RHR)=Heart Rate ReserveHRR
HRR*.6=A desired intensities
HRR*.85=B
A+RHR=Lower THRZ
B+RHR=Upper THRZ Target heart rate zones
Cardiorespiratory Physiology - ANSWER Heart Rate HR
Stroke Volume SV
Cardiac Output Q
Ejection Fraction EF
Blood Pressure
Oxygen uptake
VO2 max
MET
Muscular Endurance - ANSWER repeat or sustain contraction
endurance training
Endurance Training - ANSWER light weight, high reps (20-25), short rest periods
^#capillaries +^# diameter of capillaries =400%^ in total circulation after ~10 wks
Muscular Strength - ANSWER Strength training
remodeling
Strength training - ANSWER heavy weight, 6-8reps
hypertrophy not hyperplasia
resistance training - ANSWER eccentric, concentric, isometric
isotonic
isokinetic
Isometric - ANSWER ex: pressing against a wall
adv: no equip needed, easy to learn, safe for muscles joints and tendons
disadv: is joint angle specific, and raises BP significantly
Isotonic - ANSWER Free weights and machines
Free Weights - ANSWER Adv: strengthens stabilizer muscles(synergistic development),
real life functionality, fewer exercises necc., equip is cheap
Dis: can be dangerous, amount of resistance doesn't change
CERTIFICATION COMPLETE
QUESTIONS & SOLUTIONS(RATED
A+)
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
Components of Physical Fitness - ANSWER Body composition
flexibility
Aerobic Endurance
Muscular Endurance
Muscular Strength
Body composition - ANSWER scale weight: 2-4 pound daily fluctuations are normal
Body Mass Index: BMI (Wt/ht squared)
Body Fat: Hydrostatic weighing(uww), skin calipers, bioelectrical impedance (BIA),
Goal-<20men <25women
Flexibility - ANSWER Static
PNF
Ballistic
Static - ANSWER slowly move to point of mild discomfort
PNF - ANSWER joint is moved to point of mild discomfort
6s is maximal voluntary isometric contraction
joint is further stretched to mild discomfort
new position is maintained for 10-30s
Ballistic - ANSWER bouncing or jerking
does not work
may cause injury
Proprioceptors - ANSWER musculotendinous
labryinthine
Aerobic endurance - ANSWER Cardio-respiratory vs cardiovascular
, HR tells us level of fitness and intensity of exercise
THR is determined lower for first 4-6 weeks
upper limit is intermediate and advanced
Karvonen Formula - ANSWER 220-age= Maximum Heart Rate (MHR)
MHR-Resting Heart Rate(RHR)=Heart Rate ReserveHRR
HRR*.6=A desired intensities
HRR*.85=B
A+RHR=Lower THRZ
B+RHR=Upper THRZ Target heart rate zones
Cardiorespiratory Physiology - ANSWER Heart Rate HR
Stroke Volume SV
Cardiac Output Q
Ejection Fraction EF
Blood Pressure
Oxygen uptake
VO2 max
MET
Muscular Endurance - ANSWER repeat or sustain contraction
endurance training
Endurance Training - ANSWER light weight, high reps (20-25), short rest periods
^#capillaries +^# diameter of capillaries =400%^ in total circulation after ~10 wks
Muscular Strength - ANSWER Strength training
remodeling
Strength training - ANSWER heavy weight, 6-8reps
hypertrophy not hyperplasia
resistance training - ANSWER eccentric, concentric, isometric
isotonic
isokinetic
Isometric - ANSWER ex: pressing against a wall
adv: no equip needed, easy to learn, safe for muscles joints and tendons
disadv: is joint angle specific, and raises BP significantly
Isotonic - ANSWER Free weights and machines
Free Weights - ANSWER Adv: strengthens stabilizer muscles(synergistic development),
real life functionality, fewer exercises necc., equip is cheap
Dis: can be dangerous, amount of resistance doesn't change
