Personal Trainers are certified to provide:

a. diet analysis

b. diet modification

c. ergogenic supplementation prescriptions

d. general nutrition advice

Which of the following is not a carbohydrate?

a. bread

b. honey

c. vegetables

d. pasta

The higher the intensity of exercise, the greater the reliance on:

a. protein

b. fat

c.water

d. carbohydrate

Which of the following is not a function of water?

a. lubricating joints

b. assisting with chemical reactions

c. digestion and metabolism

d. none of the above

Which type of fat represents 95% of the fat we consume?

a. trigylcerides

b. wax

c. phospholipids

d. sterols

Which of the following is not a macronutrient?

a. protein

b. vitamin a

c. fat

d. carbohydrate

Which of the following is not a function of protein?

a. primary source of energy

b. enzyme creation

c. hormone production

d. muscle tissue building

The average Canadian drinks how many litres of pop a year?

a. 50

b. 100

c.40

d.200

Which of the following functions does iodine perform?

a. regulates body fluid levels

b. regulates metabolism

c. important in the formation of hemoglobin

d. essential in bone health

What is the required intake of fibre for women?

a. 20 grams

b. 38 grams

c. 32 grams

d. 25 grams

Which of the following is not a function of fat?

a. energy

b. source of vitamin b

c. taste enhancement

d. hormone production

The higher the intensity of exercise, the greater the reliance on

a. water

b. carbohydrate

c. fat

d. protein

Which recommendation will not maximize your dietary viatmin intake?

a. Eat fresh fruits and vegetables as much as possible, especially those in season.

b. Don't overcook vegetables, keep them a little crunchy.

c. Eat a variety of processed foods.

d. Eat a variety of colourful fruits and vegetables.

Carbohydrate yields how many calories per gram?

a. 4

b. 5

c. 7

d. 9

What fat source should not be included in a healthy diet?

a. almonds

b. salmon

c. hydrogenated palm oil

d. avocado

Fat yields how many calories per gram?

a. 8

b. 9

c. 7

d. 10

1. This principle suggests that once training ceases, the body will gradually return to a pre-training state

a. specificity

b. reversibility

c. recovery

d. maintenance

Which of the following is not one of the components of performance based fitness?

a. agility

b. mental capacity

c. vertical jump

d. coordination

This principle suggests that programs and modifications to programs must be made to accomodate every person's individual needs

a. Specificity

b. Progressive overload

c. FITT

d. Individualization

_______ is the product of strength and speed

a. Power

b. Cardiorespiratory capacity

c. Agility

d. Muscular capacity

The following example best demonstrates, which principle: "A client who has a goal of running a marathon should have some exercises included in his program that specifically targets the ankles, knees, hips and back as these areas will be stressed with marathon training".

a. Individualization

b. FITT

c. Structural tolerance

d. Specificity

Which of the following is not one of the primary componenets of fitness?

a. Balance

b. Flexibility

c. Muscular capacity

d. Body composition

Which of the following is not one of the othe components of health that are just as important as physical health?

a. Social health

b. Emotional health

c. Spiritual health

d. Muscular capacity

Which of the following is not one of the recommendations from the Canada Physical Activity Guide to Active Healthy Living?

a. Flexibility on 4 to 7 days of the week

b. Strength on 2 to 4 days of the week

c. Balance training on 2 to 4 days of the week

d. Endurance activities on 4 to 7 days of the week

ACSM recommends____min or more of moderate-intensity activity on most days of the week for cardiovascular health?

a. 30 mins

b. 10 mins

c. 45 mins

d. 60 mins

_______is the ability to use all body parts together to produce smooth fluid motion

a. Agility

b. Speed
c. Balance

d. Coordination

If you have to sprint to a bus that is 40 meters away, what energy system will predominate for energy production

a. ATP-CP system

b. Aerobic metabolism

c. Oxifdative pathway

d. Glycolitic system

What statement is correct regarding the energy systems?

a. At any time all of the energy systems are being used and system predominance depends on the intensity and duration.

b. Golf mainly uses the oxidative system.

c. Conditioning the aerobic system daily is essential for development.

d. Heavy weight training helps develop the aerobic system.

Which statement best describes the anaerobic threshold?

a. the point at whicha person transitions from rest to movement

b. the point at which a person transitions from running to walking

c. the point at which a person begins to feel nauseated.

d. the point at which the aerobic system cannot supply enough ATP for the needs of the body.

Which energy system is best for rapidly producing ATP?

a. lactic acid system

b. ATP-CP

c. aerobic system

d. b and c

What type of relief should I use between work bouts in order to develop the ATP-CP system?

a. work

b. rest

c. skipping

d. jogging 

What is produced in the muscles when effort exceeds the oxygen supply?

a. amino acids

b. PFK

c. lactic acid

d. creatine phosphate

EPOC served which of the following functions?

a. ATP and CP replenishment

b. reloading of oxygen to the myoglobin

c. resolution of the disequilibrium in physiologic functions

d. all of the above

The ATP-CP system can fuel activity for approximately how many seconds?

a. 10

b. 30

c. 3

d. 28.5

Fatty acid oxidation results in the production of how many ATP molecules?

a. 38

b. 100

c. 120

d. 25

The energy of the body is

a. fat

b. ATP

c. ADP

d. carbohydrate

High-intensity interval conditioning is the appropriate for which population?

a. Elite athletes

b. Sedentary people

c. bowlers

d. begining exercisers

The glycolitic pathway has how many enimatically driven reactions?

a. 15

b. 10

c. 8

d. 12

The final by-products of aerobic metabolism are

a. carbonic acid

b. pyruvic acid

c. urea

d. carbon dioxide and water

A person running a standard marathon relies predominantly on what system?

a. ATP-CP

b. aerobic system

c. glycolitic system

d. a and b

Glycolysis will produce energy for movement up to

a. 4 minutes

b. 60 seconds

c. 120 seconds

d. 1 minute

The respiratory system is responsible for

a. moving air into and out of the lungs

b. removing carbon dioxide from

c. gas exchange between the lungs and blood

d. all of the above

For program design, consider

a. the client's experience

b. the client's current fitness and activity level

c. the client's goals for cardiorespiratory conditioning

d. all of the above

The target HR range for a healthy 20-year old male should be

a. 120 to 170

b. 140 to 190

c. 110 to 180

d. 110 to 150

Your VO2 max is

a. the greatest amount of oxygen you can extract and utilize per unit of month

b. a measure of your aerobic capacity

c. indicative of your maximum aerobic energy yields

d. all of the above

Which of the following increases VO2max by increasing oxygen extraction?

a. increased capillary density

b. increased stroke volume

c. increased BP

d. increased red blood cells

Untrained people will have a higher resting HR because they

a. require more oxygen at rest

b. have high BP

c. have a lower stroke volume

d. all of the above

An exercise intensity described as somewhat hard is equivalent

a. an RPE of 14 to 16

b. an HR between 60% to 79%

c. an HR between 65% and 80% of HRR

d. all of the above

Systolic BP is

a. the peak pressure developed during the ejection phase

b. the result of hypertension

c. the amount of blood pumped from the heart with each heartbeat

d. the lowest pressure developed during the filling phase

You can increase cardiac output during exercise by

a. increasing stroke volume

b. decreasing resting HR

c. increasing BP

d. all of the above

At rest muscles receive_____% of the total blood moved from the heart whereas during exercise this can be ___%.

a. 20; 84

b. 27; 75

c. 4; 100

d. 21; 58

The Borg scale for prescribing exercise intensity is based on

a. the lactate threshold

b. a percentage of HRmax

c. a percentage of VO2 max

d. perceived exertion

The air we breathe in is

a. 65% oxygen

b. 34% oxygen

c. 21% oxygen

d. 100% oxygen

A 40 year old female with a resting HR of 75 bpm would have a minimum HR of ___ to be in the target HR zone using the HRR method.

a. 122 bpm

b. 135 bpm

c. 142 bpm

d. 128 bpm

The skeleton provides all of the following essential functions except?

a. protects the vital organs

b. is the factory where red blood cells are produced

c. acts as a reservoir for minerals (calcium and phosphate)

d. provides attachments for organs and blood vessels

What are the three categories of joints?

a. fibrous, cartilaginous, and synovial

b. fibrous, synovial and arthritic

c. cartilaginous, fibrous and syndesmoses

d. cartilaginous, synovial and fixed

A lever system consists of all of the following except

a. a bone to act as the lever

b. a joint that is the fulcrum or axis rotation

c. muscular force applied to the lever that causes motion

d. two muscle groups and a fixed joint angle

In extension the joint angle becomes

a. larger

b. smaller

c. weaker

d. stronger

Which type pf vertebrae is the largest?

a. thoracic

b. sacral

c. lumbar

d. cervical

The longest bone

 in the body is the?

a. tibia

b. ulna

c. patella

d. femur

The benefits of regular resistance training include all of the following except

The prime mover for elbow extension is the

a. biceps

b. triceps

c. pectoralis major

d. deltoid

The basic unit of muscle contraction is

a. the myofybril

b. the muscle fibre

c. the sarcomere

d. actin

The golgi tendon organ (GTO) is active when

a. the muscle spindals send a signal

b. the tendon contracts

c. the muscle is relaxed

d. the tendon is relaxed

The FITT formula stands for

a. frequency, intensity, type, and training

b. fast-twitch, intensity, type, and time

c. frequency, intensity, type and time

d. frequency, intensity, total load, and time

When the muscle length does not change, the action is

a. isotonic

b. concentric

c. eccentric

d. isometric

• The recommendation repetiton range for a beginner is

a. 12 to 15

b. 15 to 20

c. 8 to 10

d. fewer than 8

Muscles are attached to bones by

a. ligaments

b. tendons

c. synergist

d. prime movers

The main responsibilty of the PNS is to

a. deliver information about all body parts to the brain for processing

b. deliver information from the brain to the activated muscles

c. receive information from the muscles to produce

d. none of the above

Muscle balance as it relates to resistance training program means

a. there should be equal focus on both the antagonist and the agonist muscle groups

b.equal weight is lifted on all muscle groups

c. the upper body and lower body should be trained on seperate days

d. none of the above

In the first 6 to 8 weeks of a resistance training program, beginners experience significant results. This is due to

a. improvements in technique

b. improvents in motor unit recruitment

c. improvents cardiorespiratory performance

d. good spotting techniques

Which of the following statements is incorrect?

a. Scope of practice refers to the actions for which a person has been educated and considered competent, usually following successful completion of an examination by a recognized professional or academic organization.

b. Depending on thier knowledge of anatomy and experience, diagnosing a client's pain in within the scope of practice of some personal trainers.

c. Until given medical clearance from a physician, clients with undiagnosed pain should be instructed to discontinue exercising the injured body region.

d. None of the above is incorrect.

Which of the following statements is incorrect?

a. There are two types of categories of musculoskeletal injury, defined by their mechanism of injury and onset of symptoms.

b. An acute injury typically results from the rapid application of a single force or load, resulting in immediate pain and dysfunction.

c. An overuse injury typically results from repetitive loading, resulting in the gradual onset of painand dysfunction over days or weeks.

d. None of the above is incorrect.

Which of the following statements is incorrect?

a. Clients will typically describe thier injury based on how the injury feels and the resulting impact of the injury.

b. Signs of an acute injury can include immediate swelling at the site of injury, brusing, redness, and increased warmth at the site of injury, tenderness to touch, loss of normal function at the site of injury, loss of muscle strength, or loss of motion.

c. Symptoms of an acute injury can include immediate swelling at the site of injury, brusing, redness, and increased warmth at the site of injury, tenderness to touch, loss of normal function at the site of injury, loss of muscle strength, or loss of motion.

Which of the following statements is not an example of an acute injury?

a. carpal tunnel syndrome

b. ligament pain

c. muscle strain

d. fractured bone

e. Achilles tendon rupture

Which of the following statements is incorrect?

a. Any client with acute undiagnosed pain should be referred to a physician for a diagnosis as soon as possible.

b. Rest facilitates the formation of a primitive scar at the site of injury and varies depending on the injured tissue.

c. Heat reduces muscle spasm, reduces the immediate inflammatory response, and reduces swelling at the site of injury.

d. None of the above is incorrect.

As a personal trainer, it's my responsibilty to prevent acute injuries by

a. using the client profile to select the safest and most appropriate exercises for my client

b. using the client profile to determine the best dose (frequency, intensity, volume) of exercise for my client

c. ensuring that my client is instructed on proper exercise techniques in all exercises, including warming up and cooling down.

d. ensuring that my client can independently demonstrate safe execution of all exercises, including safe operation of any associated exercise equipment.

e. all of the above

Which of the following statements is correct?

a. Continuing to exercise or do any activity that reproduces pain will only make an injury worse and can result in permanent disability.

b. Safely returning to exercise after an overuse injury is not necessarily about training hard, but rather about training smart.

c. Prevention strategies in overuse injuries focuses on three concepts: educating the client, modifying the dose and volume of exercise, and progressing the exercise program slowly.

d. All of the above are correct

Which of the following statements is incorrect?

a. My first recommendation to any injured client with undiagnosed pain should be to see a physician.

b. For liability protection, I should discontinue exercising with an injured client until such time as I receive written endorsement from a physician that is safe to continue.

c. Clients currently undergoing treatment for an injury should contact the treating health care professional to determine if exercising with me is indicated or contraindicated at that time.

d. None of the above is correct.

Which of the following statements is incorrect?

a. Symptoms of an overuse injury can include discomfort in daily activities such as descending stairs or walking.

b. Signs of an overuse injury can include an alteration of normal biomechanics, sweling, loss of pain-free motion and tenderness to touch.

c. The low level of pain and gradual onset associated with overuse injuries often mislead clients into believing their pain is insignificant, that it will go away by itself, and that it does not require medical attention.

d. None of the above is incorrect.  

Which of the following statements is incorrect?

a.  For all intents and purposes, overuse injuries are unpreventable.

b. Safely returning to exercise after an overuse injury is not necessarily about training hard but rather about training smart.

c. Prevention strategies in overuse injuries focuses on three concepts: educating the client, modifying the dose and volume of exercise, and progressing the exercise program slowly.

d. None of the above is correct

Which of the following statements is correct?

a. Pain is how the body tells us that something is wrong and needs investigation and possible treatment or repair.

b. If ignored or mismanaged, pain can result in permanent disability or even death.

c. Mechanical pain is the result of damage to the musculoskeletal system in which pain is created by a mechanical action or motion.

d. Systematic pain is not the result of a mechanical action but rather the result of a disease, infection, or medical condition.

e. None of the above is incorrect.

Which of the following statements is incorrect?

a. Intrinsik factors are personal to the client, such as muscle weakness, muscle inflexibilty, muscle imbalances, joint laxity, discrepancy in leg length, degenrative changes, history of surgery, and psychological state of mind and cognitive function.

b. Extrinsic factors are external factors or environmental factors and include the personal training studio, equipment, and fitness apparel and running shoes worn by the client.

c. Personal trainers have a responsibility to prevent injuries by screening clients for intrinsic factors and minimizing external risk factors.

d. None of the above is incorrect.

In terms of overuse injuries, which of the following statements is incorrect?

a. If a given exercise is repeated without adequate time to recover and repair, there can be an accumulation of tissue damage and inflammation.

b. Tendinitis, shoulder impingement, and patellofemoral pain are examples of common overuse injuries.

c. To prevent reinjury, clients with a history of recent overuse injury may need to modify thier exercise program for 6 months or longer.

d. All of the above are correct.

As a personal trainer, it's my responsibilty to prevent overuse injuries by

a. educating clients that exercising a painful muscle or joint will only make their pain worse and potentially force them to discontinue exercise.

b. Creating an environment where clients feel comfortable telling me that they are sore without fear of ridicule or embarrassement.

c. Asking my clients before every training session of they are free of pain.

d. Modifying or dicontinuing and exercise known to cause my client pain.

e. All of the above. 

Which of the following statements is incorrect?

a. The goals in the immediate management of an acute injury are minimizing the tissue damage at the injury site and minimizing the inflammatory response associated with the injury.

b. If excessive inflamation establishes at the site of injury, it can increase treatment time and delay a return to activity.

c. Once the pain has dissapeared in an overuse injury, clients can return immediately to thier preinjury exercise program without modifying the dose of exercise.

d. None of the above is correct.

Negligence can occur when

a. There is a breach of the duty to exercise due care.

b. Someone gets injured.

c. Someone dies.

d. You do not fill your client's expectations

Which of the following is not a cardiac risk factor?

a. smoking

b. high BP

c. being make over the age of 35

d. sedentary lifestyle

Preexercise screening must be able to identify those individuals who have any of the following

a. risks inherent in activity due to their age.

b. signs and symptoms of a disease that is as of yet undiagnosed.

c. increased cardiac risk

d. all of the above

All of the above

The PAR-Q

a. Is a waiver for people between 15 to 75 years old.

b. Signs and symptoms of a disease that is yet undiagnosed

c. Increased cardiac risk

d. All of the above

An apparently healthy individual is one who

a. Answered yes to all questions on the PAR-Q

b. Identifies cardiac risk factors

c. Provides informaed consent for physical activity

d. Identifies people who should seek medical advice before becoming physically active.

An apparently healthy individual is one who

a. Answered yes to all questions  on the Par-Q

b. Has no more than three cardiac risk factors

c. Can start a moderate-intensity exercise program without a medical referral.

d. Exhibits no more than two signs and symptoms of disease.

Before testing clients should be told

a. To not exercise 4 hours before

b. Not to drink alcohol 1 hour before

c. Not to drink caffeine for 12 hours before

d. All of the above

Clients should not participate in the active portions of the fitness test if their resting

a. HR is greater than 100

b. Systolic BP is greater than 120

c. Diastolic BP is less than 75

d. Breathing rate is greater than 12 breaths per minute

The tapping sounds heard when measuring BP are

a. Korotkoff sounds

b. HR

c. Cardiac output

d. Pulse pressure

a.

An example of a test of muscular endurance is

a. Completion of one push-up

b. Repeated push-ups to exhaustion

c. A grip strength test using a hand-grip dynamometer

d. The vertical jump

Prediction of VO2max is dependant on measurement of

a. BP

b. HR and workload

c. Height

d. All of the above

1. Product

2. Price

3. Promotion

4.Place

Safe

Efficient

Effective

Enjoyable

The best set performance if you are short on time and want to target two muscle groups consecutively would be a. A split set

b. Superset

c. Pyramid set

d. 21s