Personal Trainer Certification Exam Sample Questions

Test your knowledge by completing this sample of the Personal Trainer Certification Exam. Once complete click on “submit test” below. Your overall score will be display on the bottom of the screen. For each question you have answered incorrect the correct answer will be highlighted for your reference.

 

Exercise Physiology

 

(1)At the completion of an aerobic training cycle of four weeks a client’s resting heart rate declines from 77 beats • min^-1 to 70 beats • min^-1. What physiological adaptation most accounts for this change?

 

 

 

Increase in Type I muscle fibers due to fiber conversion

 

Increase in cardiac output due to improved stroke volume

 

Increased lung capacity due to increased alveolar density

 

Reduction in body fat due to caloric expenditure

 

 

 

 

Functional Anatomy

 

(2)The prime mover for shoulder horizontal adduction is the _____________.

 

 

 

 

Posterior deltoids

 

Rhomboids

 

Pectoralis major

 

Triceps brachii

 

 

 

 

Weight Management

 

(3)Your client has added one pound of muscle in response to routine resistance training. Based on the oxygen demands of muscle tissue, what is the metabolic requirement for his additional pound (1 lb) of skeletal muscle, expressed in kilocalories per day?

 

 

 

11-15 kcal/day

 

20-30 kcal/day

 

40-50 kcal/day

 

60-70 kcal/day

 

 

 

 

Special Populations

 

(4)Based on the factors that affect exercise blood pressure, which of the following program activities would be contraindicated for a hypertensive client proficient in training?

 

 

 

Overhead lunges with a six pound (6 lb.) medicine ball performed for ten (10) repetitions

 

Weighted step ups holding two ten pound (10 lb.) dumbbells performed for eight (8) repetitions

 

Leg press to volitional failure using 6RM resistance

 

Single leg extensions for 12 repetitions using a 15 RM resistance

 

 

 

 

Training Instruction

 

(5)During the Romanian deadlift the exerciser pictured below continues to flex his knees following repeated verbal and physical cueing to maintain only slight knee flexion throughout the movement’s range of motion. What is the likely problem with his ability to properly perform the exercise technique?

 

 

 

 

Tightness in the quadriceps

 

Weak upper back muscles

 

Tightness in the hamstring muscle group

 

Tightness in the hip adductors

 

 

 

 

Exercise Programming

 

(6)Which of the following closed chain exercises would serve to best activate the lateral obliques when training a client in multiple planes to improve tennis performance?

 

 

 

Supine curl-up

 

Squat to diagonal medicine ball chop

 

 

MB good morning

 

Step up to press

 

 

 

 

 

Exercise Programming

 

(7)Which of the following activities would serve as the most effective dynamic flexibility exercise for an individual with tightness in the hip adductors?

 

 

 

Box step ups

 

Traditional deadlift

 

 

Back squats

 

Lateral lunge

 

 

 

 

 

Training Instruction

 

(8)A person who cannot align the end position of the military press (humerus flexed 180 degrees) due to limited range of motion during shoulder flexion, should stretch the ____________ to reduce the movement restriction?

 

 

 

Pectoralis major and latissimus dorsi

 

Infraspinatus and teres minor

 

Rhomboids and rear deltoids

 

Anterior deltoids and the triceps

 

 

 

 

Training Instruction

 

(9)Which exercise requires scapular retraction for proper recruitment of the prime mover?

 

 

 

Shoulder shrugs

 

Dumbbell shoulder press

 

Seated row

 

Dumbbell side raise

 

 

 

 

Health and Physical Fitness

 

(10)Which of the following common diseases is most affected by the mineral relationship between sodium and potassium?

 

 

 

Hyperlipidemia

 

Diabetes

 

Hypertension

 

Obesity

 

 

 

 

Exercise Programming

 

(11)Rest intervals between sets for hypertrophy training when using 70%-80% of 1RM should be _____ to optimize the anabolic hormone response.

 

 

 

15-30 seconds

 

30-60 seconds

 

60-90 seconds

 

90-120 seconds

 

 

 

 

Nutrition

 

(12)To optimize glycogen stores and muscle recovery, post exercise fuel replenishment should consist of a nutrient ratio of ____________ expressed in grams.

 

 

 

1:1 Protein to Carbohydrates

 

1:2 Carbohydrates to Protein

 

1:1:1 Fat to Protein to Carbohydrates

 

1:3 Protein to Carbohydrates

 

 

 

 

Screening and Evaluation

 

(13)Review the screening details below for your client. Based on the guidelines for exercise testing, what is the correct recommendation for physical activity participation?

Gender: Female
Age: 46 years old
Height: 5’4”
Weight: 156 lbs.
Waist circumference: 36 inches
Body Fat: 40%
Resting Heart Rate: 79 bpm
Resting Blood Pressure: 138/87 mmHg

 

 

 

Unrestricted

 

Supervised

 

Medically supervised

 

Medical clearance prior to exercise testing

 

 

 

 

Health and Physical Fitness

 

(14)Which of the following best correlates to bone health across all adult ages?

 

 

 

Muscle strength

 

Body fat percentage

 

Flexibility

 

Aerobic capacity

 

 

 

 

Weight Management

 

(15)Which of the following body composition techniques is considered psychologically invasive and demonstrates reduced accuracy when measuring obese clients?

 

 

 

Bioelectrical impedance

 

Girth measurements

 

Near infrared scan

 

Skinfold assessments

 

 

 

 

Functional Anatomy

 

(16)Of the choices listed ________________ is the primary stabilizer of the spine and responsible for hoop tension?

 

 

 

Diaphragm

 

Transverse abdominis

 

Rectus abdominis

 

Lateral obliques

 

 

 

 

Exercise Physiology

 

(17)Your client asks why it feels like the muscle burns following the completion of 11 repetitions of single leg extension exercise. What is the correct response?

 

 

 

Lactic acid accumulation produced from glycolysis

 

Enzyme hyperactivity impacts nerve endings

 

Lack of tissue oxygen from anaerobic energy contribution

 

Pressure from excess blood accumulation in the muscle tissue

 

 

 

 

Exercise Prescription and Programming Considerations

 

(18)Which program superset used for moderate strength training incorporates an agonist-antagonist relationship?

 

 

 

Leg curl and abdominal curl-up

 

Lunge and leg extension

 

Deadlift and military press

 

Bench press and bent over row

 

 

 

 

Training Instruction

 

(19)What is the proper cue for a client with excessive hip elevation (pictured) during the prone plank exercise?

 

 

 

 

Retract the scapula and elevate the shoulders

 

Contract the abdominals and extend the knees

 

Contract the glutes and draw in the abdominals

 

Protract the scapula and tilt the pelvis posteriorly

 

 

 

 

Nutrition

 

(20)Which energy-yielding nutrient provides the least amount of energy during exercise?

 

 

 

Protein

 

Carbohydrates

 

Lipids

 

Vitamins