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Personal Trainer Certification Sample Exam 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
 
 
 

 
 
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