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.

 

(1)Which of the following situations should be avoided when programming resistance training for children?

 

 

 

All of the above

 

Performing squatting exercises

 

Performing overhead lifting activities

 

Utilizing free weights for resistance

 

Lifting resistance loads greater than 10RM

 

 

 

 

(2)Which repetition range will elicit the greatest increases in absolute strength when training to repetition maximum?

 

 

 

>16 repetitions

 

12-15 repetitions

 

8-10 repetitions

 

3-5 repetitions

 

 

 

 

(3)Which of the following exercises can be used as an effective dynamic stretch for the iliopsoas muscle group?

 

 

 

Back squats

 

Seated row

 

Forward lunge

 

Leg extension

 

Upright row

 

 

 

 

(4)To avoid excessive increases in blood pressure during resistance training exercise it is recommended to use which of the following breathing techniques?

 

 

 

Inhale during the eccentric phase and hold your breath during the concentric phase releasing it at the end of the movement

 

Inhale during the concentric portion of the movement and exhale during the eccentric phase

 

Increase breathing rate during each contraction

 

Inhale during the eccentric portion of the movement and exhale during the concentric phase

 

 

 

 

(5)Which of the following statements is correct regarding the proper execution of the Romanian Deadlift exercise?

 

 

 

Isometrically contract the core musculature to maintain a flat back position throughout the movement performance

 

Flex the neck to reduce cervical stress

 

Lock the knees to increases the resistance applied to the hip extensors

 

Relax the back extensors to allow the movement to be performed through a full range of motion

 

 

 

 

(6)What is the predicted maximum heart rate for a 40 year-old female with a resting heart rate of 72 beats • min^-1?

 

 

 

193 beats · min^-1

 

180 beats · min^-1

 

173 beats · min^-1

 

160 beats · min^-1

 

 

 

 

(7)Of the movements listed below, which would a subject have the most difficulty performing if they experience range of motion deficiencies in the latissimus dorsi?

 

 

 

Shoulder adduction

 

Shoulder horizontal abduction

 

Shoulder extension

 

Shoulder flexion

 

 

 

 

(8)You measure your client's body composition, and estimate his body fat to be 20%. If he currently weighs 200 pounds, what is his predicted total fat mass in pounds?

 

 

 

80 lbs

 

60 lbs

 

40 lbs

 

20 lbs

 

 

 

 

(9)A food source with 5 grams of protein, 10 grams of fat and 20 grams of carbohydrates contains how many calories?

 

 

 

165 calories

 

240 calories

 

190 calories

 

35 calories

 

 

 

 

(10)Protein may contribute as much as _______% of the body's total energy demand during exercise.

 

 

 

40

 

25

 

15

 

5

 

 

 

 

(11)The Borg Rate of Perceived Exertion scale is used to:

 

 

 

All of the above

 

Determine VO₂ max

 

Evaluate and monitor a subject's heart rate

 

Evaluate and monitor a subject's blood pressure

 

Quantify the subjects feeling of physical effort

 

 

 

 

(12)Upon reviewing a client's responses on a Health Status Questionnaire, you identify that they are taking a blood pressure medication. What is the correct course of action?

 

 

 

Have them perform an aerobic fitness assessment while measuring blood pressure reactions to the exercise

 

Refer the client to their physician for clearance before having them engage in exercise testing or physical activity

 

Limit the activities they engage in to those which elicit a limited blood pressure response

 

Check the client's blood pressure - If it is within normal ranges continue on to exercise testing

 

 

 

 

(13)Initial strength gains seen during the first few weeks of a resistance-training program are primarily attributed to:

 

 

 

Increases in the number of muscle fibers

 

Changes in Type I muscle fiber to Type II muscle fibers

 

Neural adaptations

 

Increases in the cross sectional size of the muscle

 

 

 

 

(14)Which of the following physical adaptations will occur within the trained muscle tissue of an individual engaging in regular moderate intensity cardiovascular endurance training?

 

 

 

All of the above

 

Increase in aerobic enzyme concentrations

 

Increase in the number of mitochondria

 

Increase in the number of capillaries

 

 

 

 

(15)During the upward movement phase of the squat exercise, the muscles of the quadriceps are contracted ___________________.

 

 

 

Isokinetically

 

Concentrically

 

Eccentrically

 

Isometrically