Certified Personal Trainer     134. What is the definition of...

Certified Personal Trainer

 

 

134. What is the definition of muscular power?

1.  The amount of force that can be created by a muscle or group of muscles
2.  The ability of a muscle or group of muscles to continuously exert force against resistance over time
3.  An increase in muscular size as an adaptation to exercise
4.  The amount of force exerted by a muscle or group of muscles in a given amount of time

135. What are the building blocks of protein?

1.  ATP
2.  Fatty acids
3.  Amino acids
4.  Triglycerides

136. What term is described as the greatest volume of air that can be expelled from the lungs after taking the deepest breath possible?

1.  Stroke volume
2.  Tidal volume
3.  Tidal capacity
4.  Vital capacity

137. A goal that provides specific criteria to follow adheres to which aspect of a SMART goal?

1.  Time-bound
2.  Relevant
3.  Specific
4.  Measurable

138. Type, frequency, time, and rest are examples of what aspect of fitness?

1.  Elements of a fitness program
2.  Acute training variables
3.  Periodization
4.  Training cycles

139. Which heart rate zones are generally anaerobic in nature?

1.  Zones 1 and 2
2.  Zones 4 and 5
3.  Zones 2 and 3
4.  Zones 3 and 4

140. If a client says "I will do that in the next month," what stage of change are they likely in?

1.  Pre-contemplation
2.  Preparation
3.  Action
4.  Contemplation

141. What are the primary joints involved in a squat movement pattern?

1.  Shoulder, knee, ankle
2.  Hip, knee, ankle
3.  Shoulder and hip
4.  Elbow and knee

142. What is the name for glucose that is stored in the body?

1.  Glucagon
2.  Glycogen
3.  Glycerol
4.  Glycoprotein

143. What sales technique encourages a client to purchase additional services, products, or add-ons at the point of sale?

1.  Downselling
2.  Upselling
3.  Promotions
4.  Referrals

144. Which neurotransmitter is unique to the motor neuron and released at the neuromuscular junction?

1.  Norepinephrine
2.  Epinephrine
3.  Acetylcholine
4.  Dopamine

145. According to the CDC, what is the definition of cleaning?

1.  Cleaning and killing germs on surfaces to bring the microbe level to an acceptable range
2.  Removing dirt and impurities from a surface with a detergent and water
3.  Killing germs and viruses on surfaces with the use of chemicals
4.  Removing stains from surfaces and clothing

146. Which of the following is a known benefit of increasing flexibility?

1.  Maintains body composition
2.  Improves mood
3.  Increases metabolism
4.  Promotes better posture

147. What type of supplement can elevate heart rate, body temperature, and blood pressure?

1.  Multivitamin
2.  Stimulant
3.  Herbal supplement
4.  Electrolyte

148. Which process of change is described as creating a new self-image?

1.  Reinforcement management
2.  Helping relationships
3.  Self-reevaluation
4.  Social liberation

149. What is the average bodyfat percentage for females?

1.  20 to 27 percent
2.  25 to 31 percent
3.  17 to 25 percent
4.  14 to 19 percent

150. During exercise, the average human's breathing rate increases to what range and varies based on exercise intensity?

1.  35 to 45 breaths per minute
2.  15 to 20 breaths per minute
3.  75 to 100 breaths per minute
4.  50 to 60 breaths per minute

151. What type of training periodization progresses from low intensity to high intensity across a macrocycle?

1.  Undulating periodization
2.  Linear periodization
3.  Block periodization
4.  Weekly undulating periodization

152. What is the average vital capacity of the lungs in humans?

1.  4000 to 6000 mL
2.  2000 to 4000 mL
3.  3000 to 5000 mL
4.  1000 to 3000 mL

153. Which type of muscle is the most common in the human body?

1.  Skeletal muscle
2.  Cardiac muscle
3.  Smooth muscle
4.  Autonomic muscle

154. Self-efficacy, decisional balance, and processes of change are all parts of which psychological motivation model?

1.  Motivational Interviewing (MI)
2.  Transtheoretical Model (TTM)
3.  Self-Determination Theory (SDT)
4.  Building autonomy

155. According to the American Heart Association, what is considered a 'normal' blood pressure?

1.  110/80 mm Hg
2.  130/90 mm Hg
3.  110/80 mm Hg
4.  120/80 mm Hg

156. What psychological theory suggests that people are motivated by the need for autonomy, competence, and relatedness?

1.  Autonomy
2.  Self-Determination Theory (SDT)
3.  Motivational Interviewing (MI)
4.  The Transtheoretical Model (TTM)

157. What happens to tidal volume during exercise?

1.  Tidal volume decreases by 50 percent
2.  No change in tidal volume
3.  Tidal volume increases
4.  Tidal volume decreases

158. What biomechanical term is used to describe a prime mover for a movement?

1.  Agonist
2.  Synergist
3.  Antagonist
4.  Isometric

159. According to the modified Rate of Perceived Exertion (RPE) chart, what intensity equates to deep and forceful breathing that makes it difficult or uncomfortable to speak during cardiorespiratory exercise?

1.  RPE 1
2.  RPE 10
3.  RPE 5 to 6
4.  RPE 7 to 8

160. Which principle of fitness states that a training program must be specific for an individual's goals and desired adaptations?

1.  Principle of specificity
2.  Principle of reversibility
3.  SAID principle
4.  General adaptation syndrome

161. Which type of cueing should be approved by a client before it is used?

1.  Visual cueing
2.  Emotion cueing
3.  Kinesthetic cueing
4.  Verbal cueing

162. What range on the glycemic index (GI) corresponds to a high glycemic impact food?

1.  70 and above
2.  56 to 69
3.  1 to 55
4.  1 to 35

163. Which of the following is an example of a complex carbohydrate?

1.  Pastries
2.  White bread
3.  Crackers
4.  Whole grain bread

164. Which blood sugar disorder is an autoimmune condition?

1.  Type 1 diabetes
2.  Insulin sensitivity
3.  Insulin resistance
4.  Type 2 diabetes

165. Which advanced training technique is described as completing one set of an exercise until failure before immediately lowering the weight and continuing the set until failure again?

1.  Multiset
2.  Ascending pyramids
3.  Drop sets
4.  Supersets

166. Flexibility, mobility, balance, and core training are all included in which category of training?

1.  Speed, agility, and quickness (SAQ)
2.  Foundational training
3.  Strength training
4.  Metabolic training

167. What is the definition of the anatomical term 'contralateral'?

1.  On both sides
2.  On one side
3.  On the same side
4.  On the opposite side

168. Which of the following is considered an incomplete protein?

1.  Poultry
2.  Eggs
3.  Peas
4.  Seafood

169. What percentage of maximum heart rate is represented in Zone 3 cardiorespiratory intensity?

1.  91 to 100 percent of maximum heart rate
2.  61 to 70 percent of maximum heart rate
3.  50 to 60 percent of maximum heart rate
4.  71 to 80 percent of maximum heart rate

170. Which style of personal training pairs two clients together during a workout?

1.  Small group training
2.  Virtual training
3.  Buddy training
4.  Group exercise

171. What is an exercise regression?

1.  Modifications to acute training variables that increase the challenge of a movement pattern
2.  Modifications to acute training variables that decrease the challenge of a movement pattern
3.  Modifications to acute training variables that expedite training adaptations
4.  Modifications to acute training variables that make an exercise impossible to execute

172. What eating pattern was created specifically for people with high blood pressure?

1.  Paleo diet
2.  DASH diet
3.  Ketogenic diet
4.  Mediterranean diet

173. Which region of the body is the most common location for a sprain?

1.  Neck
2.  Elbow
3.  Knee
4.  Ankle

174. Which type of flexibility is most beneficial when performed during a cooldown or on a rest day?

1.  Dynamic stretching
2.  Myofascial release
3.  Static stretching
4.  Trigger point therapy

175. What is the resting heart rate for the average human?

1.  80 to 120 beats per minute
2.  60 to 100 beats per minute
3.  70 to 110 beats per minute
4.  40 to 80 beats per minute

176. What is the definition of muscular endurance?

1.  The amount of force that can be created by a muscle or group of muscles
2.  The ability of a muscle or group of muscles to continuously exert force against resistance over time
3.  An increase in muscular size as an adaptation to exercise
4.  The amount of force exerted by a muscle or group of muscles in a given amount of time

177. According to the Dietary Guidelines for Americans, which of the following should be limited in the diet to promote optimal health?

1.  Unsaturated fat
2.  Added sugar
3.  Fruit
4.  Vegetables

178. Which molecule is the "energy currency" of the cell?

1.  Phosphate
2.  Adenosine monophosphate (AMP)
3.  Adenosine diphosphate (ADP)
4.  Adenosine triphosphate (ATP)

179. Which of the following is an example of a linear strength relationship?

1.  Relative strength and balance
2.  Balance and maximal strength
3.  Maximal strength and muscular power
4.  Flexibility and maximal strength

180. What type of warm-up intentionally mimics the movements that will be a part of the workout to follow it?

1.  General warm-up
2.  Specific warm-up
3.  Dynamic warm-up
4.  Static warm-up

181. What is the Karvonen formula used to calculate?

1.  Target heart rate
2.  Estimated maximum heart rate
3.  Resting heart rate
4.  Metabolic equivalent (MET)

182. Which glands of the endocrine system produce and release substances through ducts or openings on the body's surfaces?

1.  Exocrine glands
2.  Adrenal glands
3.  Endocrine glands
4.  Thyroid glands

183. What is the prime mover at the hip during a hip hinge?

1.  Erector spinae
2.  Tensor facia latae
3.  Gluteus maximus
4.  Gluteus minimus

184. What is social proof as it relates to online business marketing?

1.  A success story or something similar to prove that a specific style of training works
2.  Providing proof of a fitness professional's certification and CPR online
3.  Introducing one's self to the public and future clients in an online forum
4.  A short video that proves a fitness professional knows what they are doing

185. Which acute training variable is directly related to time under tension (TUT)?

1.  Rest
2.  Resistance
3.  Tempo
4.  Time

186. What is the daily fiber intake recommendation for the average male?

1.  55 grams per day
2.  10 grams per day
3.  25 grams per day
4.  38 grams per day

187. What is the condition of low blood pressure measuring 90/60 mm Hg or less?

1.  Elevated blood pressure
2.  Hypotension
3.  Hypertension
4.  Normal blood pressure

188. What information does the Client Intake Form gather?

1.  Medications a client is taking and the associated health conditions
2.  Nutrition logs for three consecutive days
3.  Previous exercise experience, nutrition, and health conditions
4.  Demographic information like address, email, and phone number

189. Which organ is the largest lymphatic organ in the body?

1.  The spleen
2.  The liver
3.  The pancreas
4.  The thymus

190. Which proprioceptive organ is targeted during myofascial release techniques?

1.  Muscle spindle
2.  Golgi tendon organ
3.  Sarcomere
4.  Motor neuron

191. What intensity (percent of 1RM) is most closely associated with the training adaptation of muscle hypertrophy?

1.  Less than 67 percent of 1RM
2.  67 to 85 percent of 1RM
3.  Greater than 85 percent of 1RM
4.  75 to 85 percent of 1RM

192. For the average adult, what percentage of the diet should be carbohydrates?

1.  20 to 30 percent of daily calories
2.  45 to 65 percent of daily calories
3.  75 to 80 percent of daily calories
4.  10 to 20 percent of daily calories

193. Which of the following is a benefit of beta-alanine (BA) supplementation?

1.  Speed up cellular metabolism and promote fatty acid oxidation
2.  Reduce muscle carnosine and increase lactate production
3.  Reduce recovery time and increase muscle pH
4.  Delay muscle fatigue and improve performance

194. Which estimated maximum heart rate formula is used for clients with high blood pressure?

1.  162 - (0.7 x age)
2.  120 - age
3.  150 + age
4.  120 - (0.7 x age)

195. What is considered a normal body mass index (BMI)?

1.  Below 18.5
2.  18.5 to 24.9
3.  25.0 to 29.9
4.  30.0 or greater

196. Where in the cell do the Krebs cycle and electron transport chain occur?

1.  Mitochondria
2.  Nucleus
3.  Cytoplasm
4.  Lysosome

197. In the ATP/CP energy pathway, what molecule lends a phosphate group to ADP to regenerate ATP for future energy needs?

1.  Adenosine monophosphate (AMP)
2.  Creatine phosphate (CP)
3.  Glycogen
4.  Fatty acids

198. Which body composition assessment also determines bone density?

1.  Dual-energy x-ray absorptiometry (DEXA)
2.  Bioelectrical impedance
3.  Hydrostatic weighing
4.  Air displacement plethysmography

199. What type of goal is based on measurable and quantifiable data?

1.  Motivational goal
2.  Personal goal
3.  Subjective goal
4.  Objective goal

200. What core training activity works to activate the muscles of the trunk to support the spine and hold the pelvis in a neutral position?

1.  Abdominal bracing
2.  Balance training
3.  Flexibility training
4.  Crunches