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Action Personal Training
Certification Questions
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What percentage of the potential energy in food is converted into energy? - Answer: 40 percent For physically active adults, what percentage of calories in each meal should come from complex carbs?
- Answer: 65 percent What is the body's primary source of instant energy? - Answer: carbs What is required by human body to burn fat? - Answer: carbs Which of the following is the body's longer term energy source? - Answer: glucose and glycogen What is needed for the proper absorption of many vitamins, mineral and supplements? - Answer: fats How do you calculate Resting Metabolic Rate? - Answer: bodyweight x 10 How many calories with a person expend for easy activities? - Answer: 3-5 calories per minute How many calories will a person expend for moderate activity? - Answer: 6-10 calories per minute How many calories will a person expend for strenuous activity? - Answer: 11-15 calories per minute
How to estimate time spent in activity outside scheduled exercise foe a sedentary person? - Answer: add 20-40 percent of the RMR How to estimate time spent in activity outside scheduled exercise for an active person? - Answer: add 40-60 percent of RMR How to estimate time spent in activity outside scheduled exercise for a very active person - Answer: add 60-80 percent of rmr How do you determine the total caloric requirement per day? - Answer: add the RMR, plus the formal exercises, plus the daily activity True or False: A high protein diet amounts to more muscle mass? - Answer: false What is the goal for nutrition? - Answer: to have a client in an energy balance What are the guidelines for a client to eat before participating in physical activity? - Answer: Eat a low- fat, high carb diet daily If the planned physical activity will last longer than an hour, what foods are recommended? - Answer: lower glycemic indexes like bananas and oatmeal Every hour of endurance exercise requires approximately how much carbs? - Answer: 100- What are the priorities in the recovery diet? - Answer: carbohydrate and fluid replacement After how much times should the first intake of food happen after stopping the activity? - Answer: at least after 15 minutes Which class of nutrients works as coenzymes? - Answer: vitamins to aid the many enzymatic processes occurring in the body at any given moment
Which of the following is a great place to advertise but can be very expensive? - Answer: television What should the business card emphasize? - Answer: qualifications and contact information What should never be used when writing informal documentation? - Answer: client names What is good practice for risk management? - Answer: documentation Which law states that health car professionals are not allowed to release personal health information of clients to third parties? - Answer: HIPPA Liability can be limited by which of the following? - Answer: avoidance, retention, reduction Which is the most recommended way to transfer legal liability? - Answer: to obtain liability insurance Which of the following reflects proper conduct? - Answer: acting professionally Which business model is usually the best alternative for a small business? - Answer: s-corporation Which is the business owned by 2+ people informally or by contract? - Answer: partnership Which is an example of risk avoidance? - Answer: for outdoor activities, choose a park instead of busy streets What is the most recommended way to transfer legal liability? - Answer: obtain liability insurance Familiarizing oneself with annual changes is an example of which strategy to limit liability? - Answer: reduction Which is the least expensive and most simple business model? - Answer: sole proprietorship
Why do health clubs require trainers to sign a contractual non compete clause? - Answer: to prevent trainers from leaving and taking clients with them How can you ensure referrals be a successful way to attract clients? - Answer: By providing incentives and helpful reminders What is risk management? - Answer: avoidance of liability in the event that something goes wrong Which of the following should be documented? - Answer: a slip and fall immediately after the incident, incidents attempting to obtain results through illegal substances, equipment and area checks What is the best way to avoid any incidence that can be perceived as sexual harrasment? - Answer: to not touch clients If spotting or touching is required, what can trainers do to avoid direct contact? - Answer: use a prop Which of the following certifications a trainer must have to handle emergency procedure sucessfully? - Answer: CPR, first aid, AED Which of the following behaviors is professionalism? - Answer: being free to communicate with clients What type of questions should you ask to find out more about the client's requirements? - Answer: nondirective Which is the number one source of energy for any active person? - Answer: carbs Which fatty acid is found in walnuts - Answer: ALA Fatty acids EPA and DHA are found in which of the following? - Answer: sardines
During which stage of pregnancy can supine exercises be performed by pregnant women?` - Answer: first trimester According to the U.S. department of Health and Human Services, pregnant women should be exercising at least how much to maintain their health? - Answer: 2.5 hours a week If a woman wasn't exercising before she became pregnant, can she start exercise during pregnancy? - Answer: yes Which of the following exercises should be avoided during pregancy? - Answer: jumping For elderly, low impact exercises should be performed at what duration and frequency? - Answer: 20- minute 3 times a week Which exercise strengthens ankle and calf muscles - Answer: plantar flexion When can the size of weights be increased for elderly? - Answer: When the individual can lift the weight 5 times for 15 repetitions How often strength training be performed for elderly? - Answer: 40-60 minutes 1-2 times a week Which exercise strengthens shoulder muscles in elderly - Answer: arm raises In order to enhance an elderly person;s ability to maintain their balance, what should trainers focus on?
- Answer: increasing sore muscle strength What is sarcopenia? - Answer: loss of muscle and strength and a decline of muscle tissue as a result of aging Why do children need aerobic exercises? - Answer: to keep in shape
Why are a large number of children and youth at risk for developing chronic illness like heart disease? - Answer: Due to inactivity and consuming unhealthy foods What is the minimum recommended physical activity for youths? - Answer: one hour a day What should be the focus of exercising during pregnancy? - Answer: maintain the mother's health A pregnant woman's pulse rate should not rise above how many beats per minute during exercise.` - Answer: 140 Which exercise should be avoided for elderly - Answer: cycling, running, and jumping rope because it puts a lot of stress on the joints Which exercise is beneficial for elderly? - Answer: swimming, walking, dancing because its easy on the joints What is the easiest approach to becoming physically active? - Answer: walking How can inactivity be avoided in children? - Answer: by engaging them in activities that are appealing to them What exercises can be performed by physically active people who have recently been injured? - Answer: They can only perform exercises that a doctor recommends What should be done when exercising with injury? - Answer: doing specific exercises to strengthen the injured area Once a person has fully recovered from an injury, how can they prevent future injuries to the same area? - Answer: by learning to maintain balance and flexibility What exercises can a person with a knee or foot injury perform? - Answer: upper body workout
People with which diabetes can inject insulin and lead a mostly normal life? - Answer: type 1 What causes exercises induces asthma? - Answer: If the client constantly at 65%of aerobic capacity for a minimum of ten mintues Which organ/gland secretes insulin? - Answer: pancreas Which of the following exercises are often recommended foe people who are recovering from an injury?
- Answer: yoga and pilates because they are easy on muscles and joints and typically improve balance, flexibility and posture Which of the following are good workouts for people who have strained muscles or broken bones in their legs or feet? - Answer: swimming and aerobics What is an inflammatory condition affecting the joints of the body in older persons? - Answer: arthritis What is osteoarthritis? - Answer: wearing of the bone surfaces. Due to the degeneration of cartilage in the joints Which is an autoimmune joint disease? - Answer: rheumatoid arthritis What is a good way to design training for clients with arthritis? - Answer: modify or eliminate activities that lead to joint aggravation Your body need more than water to replace electrolytes after how many minutes of exercise in normal conditons? - Answer: 90 Which of the following is training warning sign? - Answer: fatigue that last during the workout Which of the following is a health warning sign? - Answer: increased anger
Which of the following warning signs may be an indication that there is a neuromuscluar disorder that has not been check by a physician? - Answer: life signs and training signs What occurs when a n individual is no longer able to control its temperature? - Answer: heat stroke T or D? Cramps sometimes cause no pain - Answer: true What is a muscle cramp? - Answer: when a muscle involuntarily contracts with an intense force and does not relax right away What is given to athlete who are experiencing cramping? - Answer: pickle juice What can cause muscle cramps? - Answer: electrolyte imbalance, improper stretching before exercising, exercising in warm temperatures Why do athletes drink electrolyte-based drinks such as Gatorade? - Answer: because it replenishes lost sodium and potassium What does electrolytes imbalance lead to? - Answer: muscle cramping What is body's main cooling mechanism? - Answer: sweating Which of the following statement is false? - Answer: the idea that athletes should only stop for water breaks when they feel thirsty because they will more than likely become dehydrated What is the best scenario to avoid dehydration? - Answer: drinking water throughout the day In which of the following condition the individuals body temp may be noticeably elevated but usually not rise above 104 degreed - Answer: heat exhaustion
What indicates a heat stroke? - Answer: dry skin, high body temperature Any body temperature over how much is classified as a heat stroke? - Answer: 104 degrees fahrenheit What may happen is the warning signs are not properly heeded? - Answer: heat stroke, heat exhaustion, muscle cramps, dehydration What indicates an unregulated or undiagnosed mood disorders? - Answer: life signs What happens is an individual who is exercising and not drinking liquid continues to sweat - Answer: level of water in the blood decreases and blood thickens What occurs due to brief bouts of dehydration? - Answer: problems with mental and physical performance T or D?cooler weather means dehydration cannot occur? - Answer: false. more insidious What will help the client perform better in their life like lifting a child and carrying groceries? - Answer: functional training T or D: The Overload principle states that their are specific adaptations to imposed demands - Answer: False: This defines the SAID Principle What is musculotendionous? - Answer: muscle and tendons T or D: More than 30 percent of sport injuries seen are due to a lack of warm-up - Answer: true Which of the following is Not a type of passive warm-up - Answer: stretching What are the three types of flexibility? - Answer: corrective, functional, active
Where should a client with arthritis start one the flexibility contiuum? - Answer: corrective flexibility Which of the three phases are about of the flexibility continuum? - Answer: Corrective, active, functional What is SMFR and what does the acronym stand for? - Answer: it standing for static stretching and Self- myofascial release and is the technique involved in corrective flexibility Which three factors should be included in the design of a training program? - Answer: breathing, posture, warming up What is the purpose of the corrective flexibilty phase? - Answer: to correct muscles imbalances and improve joint ailments What is cardio respiratory conditioning? - Answer: an activity used to improve the body's ability to process and deliver oxygen by using intense movements and activities that stimulate the cardiovascular system The progression from a lower intensity level to a higher intensity level, longer duration , and/or increase frequency of exercise is known as what? - Answer: smart progression T or D: Fat burning can only occur through extreme cardiovascular exercise? - Answer: false What form of strength training leads to muscle atrohpy? - Answer: resistance training What is the short duration activity that precedes a major exercise? - Answer: warmup T or D: Flexibility is how far and how easily one can move the joints? - Answer: false What are some physical benefits to improving flexibilty? - Answer: relieving joint stress, improving function and neuromuscluar efficiency, and maintaining the normal functional length of all muscles
Which form of stretching is most often conducted before a competiton? - Answer: dynamic stretching Which types of stretching is the safest option for beginners? - Answer: static stretching Which stretching technique is performed at high speeds? - Answer: ballistic Which stretching technique assists in muscle relaxation? - Answer: Proprioceptive neuromuscular facilitation (PNF)
