AAAI/ISMA Personal Trainer Certification Workshop Study/Review Questions And Answers

Overtraining - ANS Injury and exhaustion are two symptoms of _____ Endurance athlete - ANS Capillary density is greater in which type of athlete? Fast twitch (Type 2 b) - ANS Of the three muscle fiber tissues, which has the greatest potential for power activity? Adduction - ANS A movement towards the center of the body is _____ Cardiorespiratory - ANS In a fitness assessment, the step test assesses which component of fitness? 9 calories - ANS Fat is how many calories per gram? Bodybuilding - ANS 80%, 1RM, 9 reps for 3 sets, 90 seconds rest between sets is the typical S.A.I.D. for what type of activity? Knees even with toe line, knee even with the buttocks - ANS What are the 4 main factors concerning the knee joint one must consider when properly performing a squat lift? Abduction - ANS The deltoids cause _____ of the shoulders Warm-up - ANS The major purpose for a _____ is to prevent injury Slant - ANS Pennate muscle fibers are facials that attach obliquely to its tendon in a _____ position Warm up, strength, cardiovascular - ANS What are three essential components of a beginner's workout? Fusiform - ANS _____ muscle belly fibers are arranged parallel to each other Isometric - ANS An _____ muscle contraction is a static contraction Bench press - ANS During a _____ you should never bounce the bar off the chest Fight/flee - ANS The CP-ATP energy system is used during the _____ response energy source Questioning - ANS AAAI/ISMA recommends problem solving, goal setting, and follow-up as an open-minded _____ format to foster proper communication between a personal trainer and client Beginner - ANS 1-2 sets of 10-20 reps per exercise is recommended for a _____ workout Marathon running - ANS 70%, 1RM, 15 reps for 2 sets, less than 1 minute rest between sets is the typical S.A.I.D. for what type of activity? Machines/free weights - ANS Synergists development is an advantage of training with _____ verses _____ Hypertrophy - ANS Fast twitch type 2 b muscle fiber type has the greatest capacity for _____ Intensity, duration, frequency - ANS What are three components of the overload principle? Hamstrings - ANS The semimembranosus is one a group of muscles called the _____ Squat - ANS When performing a _____ the knees should be even with the toes Kreb/aerobic cycle - ANS The _____ requires cellular oxygen Warm-up - ANS 3 physiological changes that occur when a proper _____ is performed are: increase body temperature, increase heart rate, and oxygen intake Karvonen - ANS (220 - age - resting heart rate) x percent of training intensity + resting heart rate is the _____ formula that will allow you to calculate your Training Heart Rate Documentation - ANS Effectiveness, incentive, and legal protection assist in the _____ of a workout session Mental prep, warm-up, power/skill, strength, aerobic, cool down - ANS What is the most appropriate training session sequence advised by AAAI/ISMA? Injury - ANS R.I.C.E. is most appropriately used following an _____ Flexion - ANS A decrease in the angle of the joint is defined as _____ CP-ATP and anaerobic glycolysis - ANS What are the two energy systems that do not require oxygen? Extend - ANS The vastus laterals muscles task is specifically to _____ lower leg and allow the body to rise-up from a squatting position Greatest - ANS Eccentric contractions cause the _____ amount of delayed onset muscle soreness Pennate - ANS An example of a _____ muscle fiber is a rectus femoris Maximum - ANS 0.2 lbs is a safe and effective range for _____ weight loss per week Rest, Ice, Compression, Elevation - ANS What is the proper treatment for an injury? Powerlifting - ANS 90%, 1RM, 4 reps for 5 sets, 2-5 minutes rest between sets is the typical S.A.I.D. for what type of activity? VO2 - ANS An increase in mitochondria, capillaries, and cardiac output all contribute in the development of a high _____ Increase - ANS Hypertrophy is an _____ in muscle cell number in humans Aerobic - ANS Oxygen consumption (VO2) will increase as _____ fitness increases Swimming, walking, and water aerobics - ANS List the 3 types of aerobic activity that are appropriate for someone with low-back pain Supportive weight belt - ANS A _____ is not always required while lifting weights Weight belt - ANS In a standing overhead lift, a _____ might provide the lifter increased intraabdominal pressure, provide reassurance that the back is supported and add rigidity to the lower trunk Aerobic - ANS _____ means with oxygen Injury - ANS R.I.C.E. is most appropriately used following an _____ Flexibility - ANS _____ is most improved after an activity when the body is warm and muscles are pliable Protein - ANS Fish, chicken, and beans are 3 natural sources of what? Slow oxidative (type 1) - ANS Of the three muscle fiber tissues, which has the greatest potential for endurance activity? Gluteus maximus, vastus medialis, erector spinae - ANS What three muscles are involved when performing a squat? Warm up, strength, cardiovascular - ANS What are the three essential components of a beginner's workout? 15 - ANS Converting of _____ mets of oxygen consumption would yield 52.5 ml 02/kg/min A