Download AFSA Personal Training Certification Test with complete solutions and more Exams Nursing in PDF only on Docsity! AFSA Personal Training Certification Test T/F - Cardiovascular health involves the health of the heart and circulatory system - correct answer ✔✔True T/F - The target heart rate zone is the most beneficial heart rate range for aerobic exercise. - correct answer ✔✔True T/F - The average sedentary individual's resting heart rate is 105 beats per minute (bpm). - correct answer ✔✔False T/F - An endurance athlete's resting heart rate is usually lower than a sedentary individual's. - correct answer ✔✔True T/F - Systolic blood pressure relates to pressure on the arteries when the heart beats. - correct answer ✔✔True T/F - A normal diastolic blood pressure is 120. - correct answer ✔✔False T/F - An individual's maximum volume of oxygen consumption is referred to as his/her VO2 max. - correct answer ✔✔True T/F - Ligaments attach muscle to bone. - correct answer ✔✔False T/F - Tendons attach bone to bone. - correct answer ✔✔False T/F - Fast twitch muscle fibers are larger than slow twitch muscle fibers. - correct answer ✔✔True T/F - Endurance exercises utilize mostly slow twitch muscle fibers. - correct answer ✔✔True T/F - Aerobic exercise is beneficial only for a warm up or cool down. - correct answer ✔✔False T/F - Anaerobic exercise is more advisable than aerobic exercise for weight loss and cardiovascular conditioning. - correct answer ✔✔False T/F - High impact aerobics classes are a preferable method of weight loss for all ages. - correct answer ✔✔False T/F - Elliptical cross trainers are considered low impact cardiovascular and toning equipment. - correct answer ✔✔True T/F - Exercise programs should be changed regularly to avoid muscular development plateaus. - correct answer ✔✔True T/F - Lifting with high repetitions and low weight is commonly used to build muscular size. - correct answer ✔✔False T/F - Workouts emphasizing muscular strength and size should always last two hours or more. - correct answer ✔✔False T/F - During a biceps curl, the triceps are the antagonist muscle group. - correct answer ✔✔True T/F - An upright row exercises primarily the quadriceps and biceps. - correct answer ✔✔False T/F - A close grip bench press exercises primarily the trapezius and posterior deltoid. - correct answer ✔✔False T/F - A squat exercises primarily the quadriceps, hamstrings and gluteal muscles. - correct answer ✔✔True Muscular endurance can be assessed through which of the following? - correct answer ✔✔Bodyweight repetitions, isometric contractions, set-weight repetitions Which method of exercise is considered high impact? Pilates Plyometrics Indoor cycling Water aerobics - correct answer ✔✔Plyometrics Which exercise is always considered plyometric? Dead lift Star jump Calf raise Bench press - correct answer ✔✔Star Jump What energy system is used to provide maximum effort up to ten seconds? - correct answer ✔✔ATP-PC What energy system is used primarily between ten seconds and two minutes of exercise? - correct answer ✔✔Anaerobic A one-repetition maximum lift is an example of which of the following? Static lift Dynamic lift Muscular endurance Cardiorespiratory endurance - correct answer ✔✔Dynamic lift Which repetition count is considered weightlifting for endurance and definition? - correct answer ✔✔15 Which exercise most emphasizes core stability and upper body strength? Stability ball push-up Wall sit Balance lunge Crunch - correct answer ✔✔Stability ball push-up Which muscles are the primary movers for a bench press? - correct answer ✔✔Pectorals, deltoids and triceps Which muscle is the primary mover for a shoulder shrug? - correct answer ✔✔Trapezius Which exercise emphasizes contraction of the latissimus dorsi, posterior deltoid and rhomboids? Triceps kickback Bent-over row Incline bench press Shoulder press - correct answer ✔✔Bent-over row Which muscle is the primary mover for performing a crunch? - correct answer ✔✔Rectus abdominis Which hand and arm position is least favorable while performing a crunch? - correct answer ✔✔Hands interlocked behind the head, elbows in Which lower body exercise is considered a compound lift? Leg press Hamstring curl Quadriceps extension None of the above - correct answer ✔✔Leg Press Which lower body exercise is considered an isolatory lift? Squat Hack squat Quadriceps extension Lunge - correct answer ✔✔Quadriceps extension Which exercise emphasizes lower body strength and balance? Split lunge Push-up Bent-over row Reverse curl - correct answer ✔✔Split lunge Which exercise emphasizes contraction of the gastrocnemius? eg press Quadriceps extension Upright row Standing calf raise - correct answer ✔✔Standing calf raise Stretching improves what property of muscle tissue? - correct answer ✔✔Elasticity What type of stretching involves a gradual stretch followed by a pause? - correct answer ✔✔Static What type of stretching is considered most functional for athletes prior to competition? - correct answer ✔✔Dynamic What type of stretching requires targeted muscle contraction and relaxation against resistance? - correct answer ✔✔Proprioceptive neuromuscular facilitation (PNF) Which action is contraindicated during assisted stretches or while weight bearing? - correct answer ✔✔Stretching to hyperextension Zinc Vitamin D Vitamin A - correct answer ✔✔All of the above Which vitamin is water soluble? A D C E - correct answer ✔✔C What vitamin is known as riboflavin? - correct answer ✔✔B2 What vitamin is known as ascorbic acid? - correct answer ✔✔C Which food contains the highest amount of vitamin K per serving? Beets Broccoli Apples Barley - correct answer ✔✔Broccoli Which food contains the highest amount of vitamin C per serving? Broccoli Bell peppers Quinoa Chicken - correct answer ✔✔Bell peppers Which supplement has been shown to improve athletic performance? Caffeine Creatine Neither - correct answer ✔✔Caffeine and Creatine Glucosamine and chondroitin are dietary supplements commonly used what purpose? - correct answer ✔✔Lubrication of joints and increased muscle mass Bone density is most likely to be a serious health consideration for which population? - correct answer ✔✔Seniors Which disease causes a reduction in the density and quality of bone? - correct answer ✔✔Osteoporosis What type of joint allows flexion and extension in only one plane? - correct answer ✔✔Hinge What type of joint is the shoulder? - correct answer ✔✔Ball and socket What term is defined by movement away from the midline of the body? - correct answer ✔✔Abduction Rotation of the forearm with the palm of the hand positioned up describes which motion? - correct answer ✔✔Supination Which muscle is not part of the quadriceps? Vastus medialis Rectus femoris Vastus intermedius Soleus - correct answer ✔✔Soleus Which muscle is not part of the hamstring? Semitendinosus Semimembranosus Trapezius Biceps femoris - correct answer ✔✔Trapezius What muscle does not assist in hip extension? Gluteus maximus Latissimus dorsi Biceps femoris Semitendinosus - correct answer ✔✔Latissimus dorsi Which muscle is not involved in erecting the spine? Pectoralis major Spinal thoracic Iliocostalis Longissimus thoracis - correct answer ✔✔Pectoralis major Which condition can be an overtraining injury? IT band syndrome Triceps tendonitis Shin splints - correct answer ✔✔All of the above Which of the following can be a symptom of dehydration? Dizziness Lightheadedness Headache - correct answer ✔✔All of the above Muscle cramps are commonly caused by which of the following? - correct answer ✔✔Muscular strain and dehydration RICE does not include which of the following? Rest Inversion