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Personal Training Basics

Instructions:

Answer 50 questions in 15 minutes.
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Match each statement with the correct term.
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This is a study tool. The 3 wrong answers for each question are randomly chosen from answers to other questions. So, you might find at times the answers obvious, but you will see it re-enforces your understanding as you take the test each time.

1. How many sets should you do for a hypertrophy goal?
Hand and wrist
3-6
1st class lever
RPE

2. What part of the shoulder is blown during arm raises?
Fracture of the lumbar
Closed
Amount of foot contacts
Supraspinatus

3. What age must family member die of heart attack to make it a positive risk factor?
Increase depth of breathing
RPE
Adrenal cortex
55

4. Is multi joint exercises closed or open kinetic chain workouts?
over .90
Closed
6
type 2

5. What intensity should clients with hypertension train at?
RPE
over .90
40-50%
Lifestyle inventories

6. What is a good RPE to work old people out at?
ip Abduction
10
1 min. sit up
3 feet

7. What is the communication between 2 nerves?
Gather data and make goals
Test retest method
Synapse
Rhomboids and lower part of trapezius

8. With a disc problem should you do squats or deadlifts?
Summative evaluation
No
Under 100
Respondeat Superior

9. What are used to compare the preformance of an individual against another person in a like category?
Norm-referenced standards
HDL over 60
500-1000
Maximum force at high velocities

10. What is the first health appraisal test?
Eccentric
Par-Q
10-22.9
Respondeat Superior

11. What is a normal BMI?
Cardiorespitory system
300 yard run
RPE
18.5-24.9

12. What is it called when a measurement of the same trait under the same conditions yields the same results from one trial to another?
Ligaments
over 1.03
Reliability
1st class lever

13. What are general warm ups?
Rate of perceived exertions
Criterion Referenced Standards
Jogging - jumping rope and cycling
Sarcopenia

14. What does the gluteus medius do for the hips?
Flexability
Rate of perceived exertions
ip Abduction
Sarcopenia

15. How do you add up volume when doing plyometrics?
Subjective obsefvations
Amount of foot contacts
Par-Q
Reliable

16. With a disc problem should you do squats or deadlifts?
2 feet
Make them run speeds they aren't used to...
No
Adrenal cortex

17. What replenishes ATP?
Supraspinatus
2b
Creatine Monohydrate
over 1.03

18. How many calories is a Very Low Calorie Diet (VLCD)?
40
Plasicity
800
300 yard run

19. What is it called when you eat a lot then do a lot to loose the weight?
No
Bulimia
Percentile scores
HRRxIntensity+Resting Heart Rate

20. Which hand position should a spotter hold the bar in a lying tricep extension?
Alternated
3RM Bench
8
10

21. What kind of test can be repeated with accuracy?
Reliable test
Athletes foot
Stroke
Intramuscular coordination

22. What is the difference between a persons observed score and the persons true score
300 yard run
Informed Consent
HDL over 60
Standard error of measurement

23. What intensity should clients with hypertension train at?
Hand and wrist
Rhomboids and lower part of trapezius
300 yard run
40-50%

24. What intensity should you work pregnant woman out at?
12-14
Summative evaluation
Make them run speeds they aren't used to...
Increase depth of breathing

25. How many months should you loose 10% of your weight?
6
3RM Bench
YMCA ergometer test - 1.5 mile run and 12min. run test
48-72 hours

26. What is multiple sclerosis?
Inflamation disease to the myelin sheath in the central nervous system
Plasicity
Respondeat Superior
30 seconds

27. How should you test a pregnant woman's intensity?
Open
Over pronation
Resting oxygen uptake
RPE

28. What is a test that can differientiate the fit and non fit clients?
Percentile scores
35
Construct validity
14-60

29. How do you figure out 8 rep max?
LDL
6
Trunk and abs
Take 1 rep times it by .80

30. How many inches is a risk factor for male waists?
Test retest method
40
60-75%
Resistance Training

31. What is the formula for a target heart rate?
Hip extension
Under 65
HRRxIntensity+Resting Heart Rate
Ligaments

32. What do you use to test a sub maximal aerobic capacity?
1.5 Mile run
Gather data and make goals
Hips and thighs
500-1000

33. How many months should you loose 10% of your weight?
6
Muscular strength
Under 100
800

34. What is the 4th health appraisal test?
55
Informed Consent
60-75%
1.5 Mile run

35. What is it called when a test is repeated with the same people within 1-3 days unless it requires maximal effort then it is 7 days?
Hinge type joints
Test retest method
Informed Consent
Increase

36. What joint has the greatest range of motion?
10-22.9
2 feet
Increase depth of breathing
Gastrohumeral

37. What is a normal LDL?
Under 100
55
Intramuscular coordination
over .90

38. What is it called when the foot is inward when walking?
Over pronation
40
Rhomboids and lower part of trapezius
Coneten validity

39. What is a procedure that is required for administering a reliable test?
Reliability
Resistance Training
Amount of foot contacts
Test protocol

40. What does RPE stand for?
Cardiorespitory system
30-34.9
Rate of perceived exertions
Construct validity

41. What is a specific minimal standard that trainers can use on clients to let them know whether their score was average enough to be considered healthy?
Parasympathetic
Criterion Referenced Standards
40-50%
18.5-24.9

42. What is it called when a test tests What is supposed to be tested?
under 35
Norm-referenced standards
Coneten validity
Lifestyle inventories

43. How do you spot a lunge?
Stand behind client and move with client
Supraspinatus
1st class lever
Cardiorespitory system

44. What is the functional unit of a neuromuscular system?
12-14
Motor Unit
50-85%
Under 65

45. What is it called when the foot is inward when walking?
1 Exercise per muscle group
140xintensityx50%+RHR
Over pronation
30-34.9

46. What is the final evaluation made when a client compltes a specified training period?
Summative evaluation
Stand behind client and move with client
3-6
Under 100

47. What is amenorrhea?
Closed
Alternated
Loss of menstrol cycle for more than 3 months
Test retest method

48. What kind of test can be repeated with accuracy?
Increase depth of breathing
140xintensityx50%+RHR
Over pronation
Reliable test

49. What is a legal doctrine by which employers can be found vigorously liable for the negligent acts of their employees?
Gather data and make goals
Respondeat Superior
Muscular strength
Anterior and middle deltoid

50. What is your aerobic exercise threshold?
50-85%
Adrenal cortex
Fracture of the lumbar
Athletes foot

Can you answer 50 questions in 15 minutes?

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Personal Training Basics

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