which of the following is a water soluble vitamin?
a. vitamin H
b. Reservatrol
c. beta alanine
d. vitamin c
answer
Vitamin C
question
which of the following forms would you use to gain insight into the daily nutritional habits of a client?
a. comprehensive client form
b. PAR-Q
c. 3- day dietary records
d. food intolerance
answer
3 day dietary records
question
which of the following is a known limiting factor for good nutrition?
a. a cheat meal once a week
b. meal prep routine
c. adequate sleep and recovery
d. repetitive weekends full of not following the plan
answer
Repetitive weekends of not following the plan
question
What occurs when exercise beigins and the intake of oxygen doesnt immediately meet the demands?
answer
oxygen debt
question
How long does the guided discovery stage of the drawing in phase last?
answer
2-3 weeks
question
How many hours after a meal should a diabetic train?
answer
2-4
question
which of the following is an example of polyunsaturated fatty acid?
a. Omega 6
b. oleic acid
c. amino acids
d. Vitamin K
answer
Omega 6
question
Which of the following stabilizes the knee on the posterior side?
Sartorius
gracilis
hamstrings
quadriceps
answer
Hamstrings
question
what amount should a female have of fats per meal?
answer
1 thumb
question
what special population are emiromental considerations such a pollen, allergies, and extreame temperatures are key to their training plan?
answer
asthmatics
question
which of the following is acceptable body fat range for male?
6-9%
10-14%
15-18%
19-23%
answer
19-23
question
A weight loss client is currently exercising 5+ hours a week and hits a plateau. What adjustments should a trainer suggest?
Increase k/cal by 250
Decrease k/cal by 100
Increase k/cal 100
Decrease k/cal by 250
answer
Decrease by 100
question
What exercise should be performed FIRST?
Broad jump
Back squat
Split squat
Power clean
answer
power clean
question
Which resistance training system helps to increase intensity and optimize time?
Rest-pause
Pyramid
Occlusion
Superset
answer
Rest pause
question
n which stage of the drawing in phase will you collect client data?
Stage 1
Stage 3
Stage 2
Stage 4
answer
stage 2
question
Body composition testing determines which of the following?
Lean mass and fat mass
Overall bodyweight
Somatotype classification
Body mass index
answer
Over all body weight
question
The knee is stabilized on the anterior side by which muscle?
Gluteus
Soleus
Hamstrings
Quadriceps
answer
quadriceps
question
Which of the following describes a mesomorphic body type?
Slim and linear
Muscular
Short and stout
Round
answer
Muscular
question
Which contraction helps to generate enough tension in muscles to contract explosively?
Eccentric
Ballistic
Concentric
Isometric
answer
concentric
question
What exercise should be performed LAST?
Shuttle runs
Power snatch
Overhead press
Front raise
answer
power snatch
question
Which of the following is a symptom of overtraining?
Increase in body weight
Decreased number of infections
Lowered heart rate during exercise
Decrease in performance
answer
Decrease in performance
question
Which principle states that we all undergo stress in three stages: shock, compensation, and exhaustion?
Individual differences
GAS
Overload
Specificity
answer
GAS
question
A weight training program that divides training sessions into upper and lower body training is referred to as which of the following?
Superset training principle
Set-system training principle
Split system training principle
Staggered sets training principle
answer
Superset training principle
question
A conditioned client's resting heart rate will be which of the following?
Less than 60 BPM
61-70 BPM
71-80 BPM
More than 81 BPM
answer
less then 60bpm
question
What type of contraction is involved in controlling and stopping a movement?
Eccentric
Isometric
Agonist
Concentric
answer
eccentric
question
Which of the following is the maximum arterial pressure occurring during contraction of the left ventricle of the heart?
Systolic pressure
Diastolic pressure
Heart rate
Pulse
answer
systolic pressure
question
Which muscle fiber type is best for competing in a triathlon?
Type I
Type II
Type IIA
Type III
answer
type 2a
question
Which type of joint allows movement?
Cartilaginous
Synovial
Fibrous
Periosteum
answer
synovial
question
How often does an ISSA personal trainer have to renew their certification?
Every year
Every 2 years
Every 3 years
Every 4 years
answer
every 2 years
question
What are the recommended servings of fruits and vegetables per day?
11-15 servings per day
3-4 servings per day
1-2 servings per day
5-10 servings per day
answer
5-10
question
Which of the following measures exercise intensity?
Rate of perceived exertion
Daily caloric intake
Basal metabolic rate
Heinneman's Size Principle
answer
Basal metabolic rate
question
Which type of muscle arrangement runs parallel to the longitudinal axis of the muscle?
Parallel
Unipennate
Triangular
Fusiform
answer
Fusiform
question
When is it okay for a client to become intimately involved with their trainer?
If both parties consent to it
Never
If the trainer's manager knows about it
Always
answer
never
question
If a client is in a hypertrophy-based phase, how many repetitions should be programmed?
2-4 reps
12-15 reps
1-6 reps
8-10 reps
answer
12-15
question
. A bicep curl is an example of which of the following type of lever?
1st class
2nd class
3rd class
4th class
answer
3rd
question
High impact exercise could be problematic for diabetics due to which of the following?
Muscle cramps
Nerve damage
Headaches
Dehydration
answer
nerve damage
question
The systolic blood pressure reading of 140-159 is what stage of Hypertension?
Stage 2
Stage 1
Stage 3
High Normal
answer
stage 1
question
Which of the following is part of stage 1 of the drawing-in phase?
Demonstrating sincerity
Data collection
Feeling the water
Goal setting
answer
goal setting
question
. Which of the following ranges are needed to achieve maximum power when using 55-85% of 1RM?
3-5 reps, 3-5 sets
3-5 reps, 1-2 sets
1-2 reps, 1-2 sets
1-2 reps, 3-5 sets
answer
1-2 reps 3-5 sets
question
Which of the following is the antagonist in the dumbbell curl?
Triceps
Deltoid
Rhomboid
Biceps
answer
triceps
question
Which of the following is caused by pain or stiffness in the skeletal joints?
Asthma
Hypertension
Arthritis
Coronary heart disease
answer
asthma
question
Macrocycles, mesocycles, and microcycles are a part of which training protocol?
Synchronization
Optimization
Periodization
Stabilization
answer
periodiaztion
question
Which type of contraction requires the muscles to "activate" but have no movement or change in muscle length?
Concentric
Isometric
Eccentric
Isotonic
answer
isometric
question
Which of the following is primarily responsible for strength gains in youth clients?
Hypertrophy training
Neurological factors
Power training
Environmental factors
answer
Hypertrophy training
question
Approximately how many calories are in one pound of body fat?
2500
4600
3500
5600
answer
3500
question
Which joint permits limited gliding movement and can be found in the bones of the wrist?
Arthrodial
Condyloid
Ball and socket
Trochoidal
answer
Arthrodial
question
Which of the following should a pregnant client avoid during exercise?
Moderate aerobic training
Lying in the supine position
Stretching before and after exercise
Consuming additional calories
answer
Lying in the supine position
question
When the scapular adductors are weak, which postural deviation can occur?
Swayback
Kyphosis
Forward head
Lordosis
answer
Kyphosis
question
Which of the following populations is most at risk for Osgood Schlatter's disease?
Pregnant
Senior
Youth
Disabled
answer
youth
question
A client performs 8 repetitions of seated leg press at 320 lbs., what is their estimated 1RM?
420 lbs.
400 lbs.
460 lbs.
480 lbs.
answer
400
question
Which of the following is the smallest phase or cycle of training?
Mesocycle
Macrocycle
Recovery cycle
Microcycle
answer
Microcycle
question
. Which of the following states that energy is never created nor destroyed, it's just transferred between entities?
Newton's 1st law
Law of thermodynamics
Newton's 3rd law
General adaptation syndrome
answer
law of thermodynamics
question
Which of the following are categorized as carbohydrates?
Sugar, animal proteins, starch
Fiber, sugar, starch
Starch, fiber, animal proteins
Fiber, sugar, animal proteins
answer
Fiber, sugar,starch
question
Which of the following increases the rate of fatty acid metabolism and decreases the rate of carbohydrate metabolism during aerobic exercise?
Fish oil
Caffeine
Alcohol
Magnesium
answer
caffeine
question
Which of the following is an example of a behavior goal?
Lose 10 pounds
Increase back squat by 10 pounds
Workout 3 days a week
Decrease mile run time by 1 minute
answer
lose 10 pounds
question
A client is Type I diabetic and asks for a meal plan, what should the trainer do?
Refer to a dietician
Offer a templated meal plan
Ask what their goal is and then prescribe meal plan
Give a breakdown of macronutrients
answer
refer to dietician
question
Individuals with hypertension should moderate their intake of which of the following?
Salt
Fiber
Water
Fruit
answer
salt
question
80. A pregnant client experiences persistent severe headaches and unexplained spells of dizziness during training, what should the trainer do?
Stop the workout, offer her water
Ask another trainer what to do
Refer her to her doctor
Ask the training manager what to do
answer
stop the workout offer water (also refer her to her doctor)
question
Utilizing the FITT principle, how many times per week should a beginner client workout?
2
4
3
5
answer
3
question
The incorporation of which of the following in a program can help reduce the extent of DOMS?
Static stretching
Warm-up
Cool-down
HIIT
answer
cool down
question
"Keep shoulder blades down and together throughout the entire movement" is an appropriate cue to give clients during which of the following movements?
Dumbbell incline bench press
Chin-up
Hanging leg raise
Squat
answer
Squat
question
Which principle do emergency medical professionals use to reduce the pain and inflammation from an athletic injury?
RICE principle
FITT principle
HITT principle
NCAA principle
answer
RICE Principle
question
Maximal heart rate is calculated by subtracting your age from:
100
180
220
200
answer
220
question
Client differences are an important part of periodization and refer to which principle?
SAID
GAS
Use/disuse
Individual differences
answer
individual differences
question
A client is 45 years old and has a resting heart rate of 75 bpm. Using the Karvonen formula, what is their target heart rate at an exercise intensity of 60%?
145
155
165
135
answer
135
question
In a client's training cycle, one day or training session is known as which of the following?
Microcycle
Mesocycle
Macrocycle
Peak Cycle
answer
microcycle
question
When administering a skin-fold assessment, which side of the body should all measurements be taken on for body fat?
Left
Front
Right
Back
answer
front
question
When the spine curves inward at the low back, this is referred to as which of the following?
Kyphosis
Lordosis
Flatback
Scoliosis
answer
Lordosis
question
If body fat has decreased but the scale has stayed the same, this means your client has gained which of the following?
Fat mass
Water weight
Bone density
Lean mass
answer
lean
question
What type of grip denotes the palm facing upwards towards the ceiling?
Pronated
Neutral
Supinated
Mixed
answer
Supinated
question
Metabolism can be categorized in which of the following phases?
Symbiosis and anabolism
Morphosis and catabolism
Symbiosis and catabolism
Catabolism and anabolism
answer
symbiosis and carabolism
question
Which of the following is an increase in size of the muscle fibers?
Atrophy
Hypertrophy
Overtraining
Overload principle
answer
Hypertrophy
question
Protein is composed of carbon, hydrogen, oxygen, and which of the following?
Calcium
Sodium
Potassium
Nitrogen
answer
Nitrogen
question
The angle of muscle pull is known as which of the following?
Angle at which a muscle pulls against the short axis of the bone that it pulls on
Angle at which a muscle pulls relative to the long axis of the bone that it pulls on
Angle at which a muscle pulls relative to the short axis of the bone that it pulls on
Angle at which a muscle pulls against the long axis of the bone that it pulls on
answer
Angle at which a muscle pulls relative to the long axis of the bone on which pulls
question
Utilizing the valsalva maneuver gives up to how much greater force?
5%
10%
15%
20%
answer
5%
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