ISSA Final Exam With 100% Correct
Answers 2023
For a skinfold body composition assessment, what sites are used for the three-site body
density method for females? – Correct answer-Triceps, suprailiac, thigh
The PACER test is a fitness assessment used for what special population? – Correct
answer-Youth
What is the term for blood circulation within the heart and lungs? – Correct answerPulmonary circulation
What does the S in SMART goals stand for? – Correct answer-specific
Which term describes movement toward the midline of the body? – Correct answerAdduction
According to the CDC, what is the definition of sanitizing? – Correct answer-Cleaning
and killing germs on surfaces to bring the microbe level to an acceptable range
According to the American Heart Association, what is considered a ‘normal’ blood
pressure? – Correct answer-110/80 mm Hg
What is the definition of quickness as it relates to the element of reactive training? –
Correct answer-The ability to react and change body position with maximum rate of
force production
What is the condition of low blood pressure measuring 90/60 mm Hg or less? – Correct
answer-Hypotension
Which principle of fitness states that a training program must be specific for an
individual’s goals and desired adaptations? – Correct answer-Principle of specificity
In the OARS model for behavior change, recapping the plan of action is part of which
technique? – Correct answer-Summarizing
According to the CDC, what is the definition of cleaning? – Correct answer-Removing
dirt and impurities from a surface with a detergent and water
Which body composition measurement utilizes calipers? – Correct answer-Skinfold
measurements
Which client form allows clients to understand and accept any and all risks associated
with beginning an exercise program? – Correct answer-Liability waiver
When attracting new clients, which of the following is the most effective way for a trainer
to find new prospects? – Correct answer-Hire an advertising firm
Which of the following is a common site to measure the pulse in humans? – Correct
answer-Radial artery
Which advanced training technique is described as completing one set of an exercise
until failure before immediately lowering the weight and continuing the set until failure
again? – Correct answer-Drop sets
Which estimated maximum heart rate formula is used for clients with high blood
pressure? – Correct answer-162 – (0.7 x age)
Which relatively common chronic health condition is characterized by bronchial spasms
that make it difficult to breathe effectively? – Correct answer-Asthma
Microtearing that occurs during which muscle action is responsible for delayed onset
muscle soreness (DOMS)? – Correct answer-Eccentric
Which type of neuron sends information from the central nervous system to the muscles
to generate movement? – Correct answer-Efferent neuron
What is the average bodyfat percentage for females? – Correct answer-25 to 31 percent
Which heart rate zones are generally anaerobic in nature? – Correct answer-Zones 4
and 5
What is the purpose of a business plan? – Correct answer-To outline how a business
will be operated
What term represents the six anatomical locations of predictable movement patterns
where movement dysfunctions can be detected? – Correct answer-Kinetic chain
checkpoints
In marketing, what is the definition of a “target market?” – Correct answer-The particular
group(s) of consumers that a product or service targets
During the overhead squat assessment, which of the following muscles may likely be
overactive (tight) if the arms fall forward? – Correct answer-Latissimus dorsi
Which of the following is a statement from the ISSA Code of Ethics for a fitness
professional? – Correct answer-Use their best judgment when selecting and progressing
exercises for each client.
the primary fuel during endurance exercise is
fatty acids
the human body consists of
chemicals, cells, tissues
Metabolism can be categorized in the following phases
catabolism & anabolism
BMR stands for
basal metabolic rate
A 30-minute jog would rely most heavily on which energy pathway?
oxidative
The automatic tendency to maintain a relatively constant internal environment is called homeostasis.
true
About 98% of the human body is composed of only six elements: oxygen, carbon, hydrogen, nitrogen, calcium and phosphorous.
true
Mitochondria are known as the powerhouse of the cell.
true
The heart, arteries and veins are part of the circulatory system.
true
The ATP/CP pathway is considered aerobic metabolism.
false
Non-oxidative glycolysis is reliable for:
Up to 2 minutes of ATP production
The primary fuel during endurance exercise is
muscle glycogen
The main purpose of hormones is to:
Alter the rate of synthesis of your cellular protein, Change the rate of enzyme activity, Change the rate of transport of nutrients through the cell wall
The main purpose of the digestive system is
the breakdown of foods and waste elimination.
The main purpose of the respiratory system is:
To supply oxygen to the body, To eliminate carbon dioxide in the body, To regulate the body’s pH balance
The average human adult skeleton has
206 bones
There are 80 bones in the axial skeleton.
true
This type of joint permits a wide range of movement in ONE plane.
hinge joints
Tendons connect bone to bone.
false
Tendons:
Are extensions of muscle fibers, Connect muscle to bone
The points of muscle attachment are known as the
insertion, origin
The origin is the distal attachment of a muscle
false
These sense organs measure the strain in a muscle and can be used to pre-set the tension of muscles.
Muscle spindles
Myofibrils are constructed of overlapping strands of protein polymers called
actin and myosin
What is the byproduct of glucose and glycogen metabolism (glycolysis) in anaerobic muscle energetics?
Lactic Acid
Type I muscle fibers are aerobic.
true
Type II muscle fibers are slow twitch fibers.
false
Cardiovascular exercise results in:
Mitochondrial adaptations and Capillary capacity adaptations
Muscular hypertrophy is a(n)
increase in muscle fiber size
Kinesiology is
he science or study of movement, and the active and passive structures involved
An example of an antagonist muscle is
riceps during a biceps curl
The angle of pull is
the variance of force at different points in the range of motion of an exercise
A lever is defined as
a rigid bar that turns around an axis of rotation or fulcrum
Biomechanics is the study of:
Movement
Musculoskeletal deviations can result in
poor muscle balance, poor flexibility, improper spinal alignment
Excessive lateral curvature of the spinal column is known as:
Scoliosis
What should be of prime focus in all fitness activities?
Posture
The knee is stabilized on the anterior side by which muscle?
quadriceps
The shoulder joint is a multi-axial joint that allows for all the following movements except
flexion, extension/hyperextension, transverse (horizontal) adduction and abduction, abduction and adduction, medial (inward) and lateral (outward) rotation, and circumduction.
In a concentric contraction the muscles shorten to produce movements.
true
An antagonist muscle is one that has an action directly opposite to that of the agonist.
true
Muscular force is broken down into the components of:
Magnitude, Direction, Application of force, Line of force
Newton’s third law of motion deals with force and its relationship to mass and acceleration.
false
A high development of the agonist-antagonist function is essential to the development of a well-aligned and balanced body.
true
The hamstrings muscles are a two-joint muscle that act at the knee and hip.
true
The angle of Q represents
starting strength
New trainees should through the sticking point and _ during the less strenuous portion of the lifts.
exhale, inhale
The purpose of the general warm up is to
ncrease the functional potential of the body as a whole
What should be considered when working on exercise machines?
adjustability, ROM, and balance
Strength is our ability to contract our muscles with maximum force given certain constraints.
true
The Valsalva Maneuver involves expiring against a closed glottis and when combined with contracting muscles of the abdomen and ribcage creates rigidity in the entire torso.
true
What is the basic grip used in weight training?
Supinated, Pronated, Neutral
A supinated grip would be palms down.
false
What is/are the major factor that effects strength?
Structural, Physiological, Psychoneural, Environmental
A pronated grip would be palms up.
false
A neutral grip would be thumbs up.
true
The strength curve
Relates to any exercise, Analyzes the components of strength production, Has seven factors
Aerobic fitness is defined as the capacity to take in, transport and utilize what substance?
oxygen
Cross training means using several modes of training to develop a specific component of fitness.
true
Increased temperature helps to facilitate increases in ROM
true
Flexibility is the ability to flex, extend or circumduct the joints through their full intended range of motion.
true
This type of stretching facilitates an increase in muscle length through a maximum isometric contraction of the antagonist.
CA stretching
If your goal is to improve range of motion, stretch to the point
Of mild or moderate discomfort
The Golgi tendon organ (GTO), muscle spindle and Pacinian corpuscles make up the three primary:
Inhibitory proprioceptors
BMI stands for body mass index.
true
BMI is used to:
Describe relative height to weight and as a predictor of future disease risk
Total body fat is can be classified as essential and storage body fat.
true
Ectomorphs are classified as:
Slim or linear body types
Body composition testing is the determination of
fat compartments of the human body, lean compartments of the human body
All of the following are methods to assess body composition except
muscle biopsy
The ISSA drawing-in phase is a process that
ensures a high level of client motivation, distinguishes you as a professional, has five stages
Stage one of the ISSA drawing-in phase is:
Establish yourself as a professional
As future ISSA professionals we must seek first to understand our clients before we make recommendations.
true
Communication occurs through what domain(s)?
Visual, Auditory, Kinesthetic
Imagine a male client who weighs 200 lb and has a body fat percentage of 20%. His body fat percentage goal is 15%. What is the client’s current body fat in pounds?
40lbs
What is the client’s lean body mass?
160
Maximal heart rate is estimated by subtracting your age from
220
Blood pressure is the force exerted by the blood against the inner walls of the blood vessels.
true
HIT is an acronym for
High Intensity Training
The leading hypotheses for delayed onset muscle soreness are
the connective tissue damage hypothesis, the skeletal muscle damage hypothesis, the spasm hypothesis
If your client can successfully complete two or more repetitions in the last set in two consecutive workouts for any given exercise the load should be _ depending on your client’s current physical abilities.
increased by two to ten percent
Periodization refers to how a training program is broken down into discreet time periods called macrocycles, mesocycles and microcycles.
true
DOMS stands for delayed onset muscle soreness.
true
Maximum power will occur somewhere between 55% to 85% of 1RM.
true
The training zone is at what percentage of your MHR?
55% to 85%
Muscular endurance can be assessed through:
push up and sit up test
Exercise intensity should be at what percentage of your VO2max?
55% to 85%
Which method of determining exercise intensity correlates directly to 60% – 80% of your VO2max?
Karvonen Method
The ISSA recommends that the intensity level of exercise be 85% to 95% of VO2max.
false
This principle states that our bodies will physiologically adapt according to whether we are training aerobically or anaerobically
The SAID Principle
Good nutrition should be more theoretical and not based on outcomes.
false
Which of the following food(s) has the highest nutrient density?
spinach
Which of the following is a common limiting factor when it comes to achieving fitness-related goals?
a. genetics
b. exercise
c. mindset
d. nutrition
What is the best and most effective diet for nearly all individuals?
none
Which factor(s) should you take into account when deciding on a nutrition strategy?
a. life demands
b. work situation
c. physical activity
d. culture
If a food is labeled “organic,” it is always safe to assume that the food is healthy, nourishing, and not processed.
false
Which of the following represents a role that the liver plays in the body?
synthesizes protein from amino acids ingested through food
Glucose can be
a. used for ATP production
b. stored as muscle glycogen
Which of the following is not a metabolic pathway involving carbohydrates?
glyconolisthesis
_ is the summation of all things your body does both actively and passively to burn calories in a 24-hour period.
a. metabolic rate
b. total daily energy expenditure
Which factor(s) affect(s) energy balance?
a. food intake
b. exercise activity
c. genetic factors
When caloric intake is lower than the amount needed to maintain normal function, RMR increases.
false
Which of the following is not a form of carbohydrates found in the diet?
insulin
Animal-based fats contain a higher ratio of unsaturated fats than plant-based oils.
false
What is the recommended minimum protein intake for sedentary, generally healthy individuals?
0.8g per kilogram of body mass
For most people, drinking approximately two liters of water per day is sufficient.
true
Fish oil is rich in
DHA
b. EPA
Outcome goals are the steps that you must take to accomplish your behavior goal.
false
Calorie counting is a foolproof method to accurately determine your dietary needs.
false
For women, what is the average portion size of protein-dense foods with each meal?
one palm portions
Eating according to your body type is for more advanced clients; not for beginners.
true
What is the appropriate food measurement for men?
2 palm portions of protein, 2 fists of vegetables, 2 cupped handfuls of carb dense foods, and 2 entire thumbs of fat dense foods
What is the appropriate food measurement for women?
1 palm of protein, 1 fist of vegetables, 1 cupped handful of carb dense foods, and 1 entire thumb of fat dense foods
In order to help strengthen their lungs, asthmatics should:
Perform specific breathing exercises
Asthma is a tightening of the airways of the lungs that results from either undue inflammation of the lining of the airways or specific triggering factors.
true
Pregnant women should avoid exercising over __ minutes.
30
Sensible exercise can be a safe and productive undertaking for both a pregnant woman and her fetus.
true
Obesity and stress are confirmed risk factors for CHD.
true
Research has shown that the predominate contributing factor(s) to heart disease is:
a. Too much saturated fat
b. Too much alcohol
c. Too much smoking
d. Not enough exercise
Individuals with arthritis should work out at least _ times per day?
2
One of the basic seven major warning signals for arthritis is _?
none
Arthritis refers to a disease that causes pain or stiffness in skeletal joints.
true
The body of a diabetic does not produce enough insulin or it cannot properly use the insulin it does make.
true
Hypertension is the medical condition of a chronically elevated level of arterial blood pressure.
true
Proper healthy life style behaviors and sensible exercise would
a. prevent disease
b. improve the quality of one?s life
c. maximize physiological capacity
Strength program for an older adult.
Low to moderate intensity with high repetitions
How frequent should an older adult be trained in conjunction with a cardiovascular program?
2-3 times a week
What is the guideline intensity level for an older adult?
a. approximately 50 to 80% of estimated VO2
b. 60% to 75% of maximum heart rate
c. RPE = somewhat hard
The role of an exercise intervention for chronic conditions in adaptive fitness is to increase __ without exacerbating existing conditions.
Functional fitness
The goal of an adaptive fitness session for a client with a disability is improved , , and __.
Fitness, mobility, self-efficacy
Neurological factors as opposed to hypertrophic factors are primarily responsible for strength gains in children.
true
Children are
a. not miniature adults
b. susceptible to heat exhaustion and heat stroke
c. more susceptible to cold injury
d. particularly vulnerable to Osgood Schlatter’s disease
How frequently should a youth workout?
2-3 times a week
Individuals with hypertension should moderate their intake of _.
salt
The recommended RPE range for individuals with hypertension would be _ to _.
10 to 13
Research has shown that the beneficial effect(s) of exercise for hypertensives:
a. Lower blood pressure
b. Normalize kidney function
c. Decrease insulin secretion
d. Increase in high-density lipoprotein cholesterol
Diabetes increases your likelihood of suffering from
a. heart disease
b. stroke
c. gangrene
d. kidney disease
A disease, which causes pain or stiffness in your skeletal joints, is referred to as _.
arthritis
Aging affects the function of all body systems.
true
What is your role as a CFT?
If you suspect that a problem exists, refer your client to a qualified medical professional / never prescribe or dispense any kind of medication whatsoever to anyone.
If you suspect that a problem exists, refer your client to a __.
qualified medical professional
Which principle do emergency medicine professionals use to reduce the pain and inflammation associated with an athletic injury?
RICE principle
In the statement ?Remembering the necessary steps of the primary survey is as easy as remembering your A, B, Cs,? what do A, B, and C stand for?
airway, breathing, and circulation
The Good Samaritan Law states that the helping person cannot be sued for additional injuries caused during a rescue attempt even if it is less than perfect.
true
Signs and symptoms of a stroke can include:
a. Difficulty speaking
b. Weakness and numbness, often on one side of the body
c. Loss of bowel control
The very first thing one should do in an emergency situation is
Survey the scene to ensure safety
CPR stands for cardiopulmonary resuscitation.
true
The A of the primary survey stands for airway.
true
RICE stands for rest, ice, compression, and elevation.
true
Heating pads or hot showers are best when followed with __.
ice
Sports medicine is restricted only to the medical community.
false
To reduce inflammation, ice should be applied for at least __ minutes.
15
Improper biomechanical motion between two vertebrae is best referred to as________.
subluxation
Sports medicine is concerned with the diagnosis, treatment, rehabilitation and prevention of athletic injuries as well as dealing with the enhancement of athletic performance.
true
What is cryotherapy?
The application of cold to body tissues
Normal oral temperature ranges between __ degrees.
96.8 and 99.3
Sports medicine also involves athletic trainers, coaches and personal trainers.
true
If you try to strengthen the back or abdomen without becoming flexible first, you stand a chance of straining your back.
true
For a skinfold body composition assessment, what sites are used for the three-site body density method for females?
Triceps, suprailiac, thigh
The PACER test is a fitness assessment used for what special population?
Youth
What is the term for blood circulation within the heart and lungs?
Pulmonary circulation
What does the S in SMART goals stand for?
specific
Which term describes movement toward the midline of the body?
Adduction
According to the CDC, what is the definition of sanitizing?
Cleaning and killing germs on surfaces to bring the microbe level to an acceptable range
According to the American Heart Association, what is considered a ‘normal’ blood pressure?
110/80 mm Hg
What is the definition of quickness as it relates to the element of reactive training?
The ability to react and change body position with maximum rate of force production
What is the condition of low blood pressure measuring 90/60 mm Hg or less?
Hypotension
Which principle of fitness states that a training program must be specific for an individual’s goals and desired adaptations?
Principle of specificity
In the OARS model for behavior change, recapping the plan of action is part of which technique?
Summarizing
According to the CDC, what is the definition of cleaning?
Removing dirt and impurities from a surface with a detergent and water
Which body composition measurement utilizes calipers?
Skinfold measurements
Which client form allows clients to understand and accept any and all risks associated with beginning an exercise program?
Liability waiver
When attracting new clients, which of the following is the most effective way for a trainer to find new prospects?
Hire an advertising firm
Which of the following is a common site to measure the pulse in humans?
Radial artery
Which advanced training technique is described as completing one set of an exercise until failure before immediately lowering the weight and continuing the set until failure again?
Drop sets
Which estimated maximum heart rate formula is used for clients with high blood pressure?
162 – (0.7 x age)
Which relatively common chronic health condition is characterized by bronchial spasms that make it difficult to breathe effectively?
Asthma
Microtearing that occurs during which muscle action is responsible for delayed onset muscle soreness (DOMS)?
Eccentric
Which type of neuron sends information from the central nervous system to the muscles to generate movement?
Efferent neuron
What is the average bodyfat percentage for females?
25 to 31 percent
Which heart rate zones are generally anaerobic in nature?
Zones 4 and 5
What is the purpose of a business plan?
To outline how a business will be operated
What term represents the six anatomical locations of predictable movement patterns where movement dysfunctions can be detected?
Kinetic chain checkpoints
In marketing, what is the definition of a “target market?”
The particular group(s) of consumers that a product or service targets
During the overhead squat assessment, which of the following muscles may likely be overactive (tight) if the arms fall forward?
Latissimus dorsi
Which of the following is a statement from the ISSA Code of Ethics for a fitness professional?
Use their best judgment when selecting and progressing exercises for each client.
In the ATP/CP energy pathway, what molecule lends a phosphate group to ADP to regenerate ATP for future energy needs?
Creatine phosphate (CP)
What type of fitness training can affect the hormone erythropoietin (EPO)?
Altitude training
What is defined as the amount of force that can be created by a muscle or group of muscles?
Strength
What postural and movement deviation occurs when the knees excessively bow inward toward the midline?
Knee valgus
What type of warm-up intentionally mimics the movements that will be a part of the workout to follow it?
Dynamic warm-up
SMART goal intentions, monitoring, and feedback are all part of what process?
Goal setting
What hormone can the ergogenic aid caffeine help to stimulate?
Epinephrine
What training intensity is required during the working rounds in high-intensity interval training (HIIT)?
85 percent or more of V02 max
As it relates to the GAS Principle, what is the post-training period when the trained function has a higher performance capacity than prior to the training period?
Supercompensation
What is the definition of hypertrophy?
An increase in muscular size
A movement that keeps the distal end of the body segment fixed in one location describes what type of kinetic chain movement?
Closed kinetic chain movement
A ketogenic diet limits the intake of which macronutrient?
Carbohydrates
What type of motivation is driven by a reward, prize, or recognition?
Extrinsic motivation
Which of the following is equipment with a constant resistance?
Dumbbell
What term is described as the volume of blood the left ventricle pushes out in a single heartbeat?
Stroke volume
Which of the following is a primary risk factor for coronary heart disease?
High blood pressure
When using email marketing, what is the ideal weekly email frequency for marketing and communicating with clients?
Two to three per week
Which of the following is a primary function of the cardiorespiratory system during exercise?
Improvement of muscular coordination
What type of training periodization progresses from low intensity to high intensity across a macrocycle?
Linear periodization
Which of the following emergency situations requires a fitness professional to call 911 immediately?
Heavy bleeding
What type of nonverbal communication are speech components like tone, pitch, facial expressions, and hesitation noises?
Paralanguage
Where in the cell do the Krebs cycle and electron transport chain occur?
Mitochondria
When considering exercise order, what should be a priority before completing accessory exercises?
A cooldown
Which strength curve most accurately represents a biceps curl exercise?
Bell-shaped strength curve
What medical emergency can occur when there is too much insulin in the body?
Insulin shock
What is the ideal height of the step or platform used during the step test assessment?
24 inches
Which kinetic chain checkpoint should be observed carefully because it controls the movement of the lower extremities?
The knee
In the alveoli of the lungs, air crosses into and out of the capillaries by what process?
Diffusion
What term is described as the greatest volume of air that can be expelled from the lungs after taking the deepest breath possible?
Vital capacity
Which acute training variable accounts for the total time a muscle is engaged during a set of exercise?
Time under tension
Which organ is the largest lymphatic organ in the body?
The spleen
What type of resistance exercises mimic the natural movements of the body, such as walking?
Explosive exercises
What does the acronym FITT in the FITT principle stand for?
Frequency, Intensity, Time, Type
Which type of muscle is the most common in the human body?
Smooth muscle
What is the average vital capacity of the lungs in humans?
3000 to 5000 mL
Which type of lipoprotein is known as the ‘bad’ lipoprotein?
Low-density lipoprotein (LDL)
Which of the following is a benefit of small group training?
Reduces the cost per participant
Which style of personal training pairs two clients together during a workout?
Buddy training
The adaptation of power generally requires how much rest between sets of exercise?
1 to 2 minutes
Which of the following is a physiological difference between children and adults?
Children have smaller airways and more soft tissue than adults
During exercise, the average human’s breathing rate increases to what range and varies based on exercise intensity?
50 to 60 breaths per minute
Which type of flexibility is most beneficial when performed during a cooldown or on a rest day?
Static stretching
What type of goal is focused on the end result?
Outcome goal
What type of client assessment is the squat or overhead squat assessment?
Dynamic movement assessment
For the training adaptation of maximum strength, what is the recommended number of repetitions per set?
1 to 6 repetitions
Which endocrine hormone promotes the release of glucose from the liver and into the bloodstream?
Glucagon
The principle of progressive overload states that the body must encounter what type of stress to drive adaptation?
Stress that is greater than what is normally encountered
Which of the following is true regarding an emergency exit plan?
It clearly labels all exit and entry doors, stairwells, and elevators
What type of muscular assessment is the bench press test?
Muscular strength assessment
Which stage of the General Adaptation Syndrome is characterized by fatigue, weakness, and soreness?
Exhaustion
What are the primary joints involved in a squat movement pattern?
Hip, knee, ankle
Which of the following is a common fitness assessment used for senior fitness clients?
30-second chair stand
What type of resistance training equipment has a fixed range of motion?
Weight machines
What type of goal is based on measurable and quantifiable data?
Objective goal
What calculation estimates the primary macronutrient the body uses for energy at a given point in time?
Catabolic quotient
What type of diabetes only affects pregnant women?
Gestational diabetes
Which branch of the nervous system is responsible for “fight-or-flight”?
Sympathetic nervous system
Which of the following is an example of a complex carbohydrate?
Whole grain bread
Which division of the peripheral nervous system controls voluntary movement like exercise?
Somatic nervous system
Which energy pathway produces the greatest amount of ATP?
Oxidative energy pathway
Which amino acid is the most abundant in the body?
Glutamine
What is the daily fiber intake recommendation for the average male?
38 grams per day
Which type of muscle fiber derives its energy primarily from aerobic energy pathways?
Type I muscle fibers
How soon after stopping a training program can muscle atrophy occur?
2 weeks
On an incident report, which of the following information should be collected?
Site of the incident
Muscle cells contain which cellular fluid that is NOT a part of other human cells?
Sarcoplasm
Which spinal deviation is characterized by the sideways curvature of the spine?
Scoliosis
At what average age does flexibility start to diminish for most people?
35 years of age
Flexibility, mobility, balance, and core training are all included in which category of training?
Speed, agility, and quickness (SAQ)
Which proprioceptive organ is targeted during myofascial release techniques?
Golgi tendon organ
How many sets and repetitions are performed during German volume training?
10 sets of 10 repetitions
In which anatomical plane does the internal and external rotation of the shoulder occur?
Transverse plane
What is the daily fat intake recommendation for the average adult?
20 to 30 percent of daily calories
What type of repetitions are completed with an intentionally reduced range of motion?
Partial repetitions
During resistance training, what is the recommended repetition range for the training goal of hypertrophy?
6 to 12 repetitions
The calcaneus is an example of what type of bone?
Irregular bone
What is the primary goal of Motivational Interviewing?
To help someone uncover their personal motivations
Which of the following is included in the axial skeleton?
Skull
Under the scope of practice for a Certified Personal Trainer, which of the following situations can a fitness professional help a client with?
Exercise programming
Approximately what portion of the body’s total water is intracellular?
2/3 of the body’s total water
Which digestive organ is responsible for the storage of fat-soluble vitamins and blood filtration and detoxification?
Liver
How many vertebrae are present in the thoracic portion of a human spine?
12
Which of the following is an effect of short-term cortisol elevation in the body?
reduces inflammation/ Increases blood pressure
What resistance training style is a combination of partial repetitions and isometric holds?
Functional isometrics
The adaptation of muscular endurance generally requires how much rest between sets of exercise?
30 to 60 seconds
What type of supplement can improve exercise performance and capacity?
Botanical supplement
During pulmonary circulation, which heart valve does blood pass through first?
Tricuspid valve
Which of the following best describes the muscular endurance component of fitness?
The ability of a muscle or group of muscles to continuously exert force against resistance over time
What is the primary muscle involved in pulmonary ventilation?
Diaphragm
What intensity (percent of 1RM) is most closely associated with the training adaptation of muscle hypertrophy?
67 to 85 percent of 1RM
What stage of change is someone in if they are sustaining a new, healthy behavior for more than six months?
Maintenance
Which flexibility technique may be assisted by or utilizes a stretching tool like a towel or stretching strap?
Pre-contraction stretching
What muscle fiber arrangement can be seen in the pectoralis major muscle?
Convergent muscle
What type of resistance training scheme requires the completion of two exercises back-to-back followed by a short rest?
Supersets
What is the Karvonen formula used to calculate?
Target heart rate
Which macronutrient is the primary source of energy for the body in most cases?
Carbohydrate
What type of nonverbal communication involves gestures and body movements?
Body language
What information does the Client Intake Form gather?
Previous exercise experience, nutrition, and health conditions
What type of reactive exercises involve the repeated maximum stretching and contracting of muscles in the shortest amount of time?
Plyometric training
When a trainer is walking the gym floor, what should they be proactively doing or looking for?
Trip hazards and dirty or broken equipment
Which of the following is a risk factor for developing hypertension?
Having diabetes
Which energy pathway is dominant when the body is at rest or during low-intensity, long-duration activity?
Oxidative energy pathway
What is the central nervous system (CNS) responsible for?
Receiving sensory input and organizing, analyzing, and processing neural information
Which body region should be avoided during myofascial release techniques?
Lumbar spine
In email marketing, what is a relationship email?
An email used to engage with clients and prospects and build rapport
What type of email communication reaches out to former clients and older prospects and encourages a reply?
Reengagement email
Which glands of the endocrine system produce and release substances through ducts or openings on the body’s surfaces?
Exocrine glands
Which spinal deviation is characterized by an excessive inward curvature of the lumbar spine and anterior pelvic tilt?
Lordosis
What range on the glycemic index (GI) corresponds to a high glycemic impact food?
70 and above
What does the anatomical term caudal mean?
Relating to the palm of the hand or sole of the foot
What is the name of the heart valves located between the atria and ventricles that keep blood moving in only one direction?
Mitral valves
Which category of nutrients is required in large quantities in the diet to support function and energy production?
Macronutrients
What class of hormones is released by the adrenal glands during times of stress?
Catecholamines
Which type of muscle is the primary muscle tissue found in human organs?
Smooth muscle
Which of the following training repetitions and tempos would have the greatest time under tension (TUT)?
3 repetitions at 10:0:10:0
What type of supplement can elevate heart rate, body temperature, and blood pressure?
Herbal supplement
Which of the following is a common observation during the squat assessment?
Excessive forward lean
What should a client with an arthritic condition avoid doing before an exercise session?
Taking pain medications
Which classification of neurons communicates tactile, auditory, and visual information?
Sensory neurons
Which digestive organ has both endocrine and exocrine functions?
Pancreas
According to the modified Rate of Perceived Exertion (RPE) chart, what intensity equates to deep and forceful breathing that makes it difficult or uncomfortable to speak during cardiorespiratory exercise?
RPE 10
According to the Dietary Guidelines for Americans, which of the following should be limited in the diet to promote optimal health?
Added sugar
Which type of blood cells make up approximately 40 percent of blood volume?
Red blood cells
What psychological theory suggests that people are motivated by the need for autonomy, competence, and relatedness?
Self-Determination Theory (SDT)
What is the process of breaking triglycerides down into fatty acids to be converted to acetyl-CoA during aerobic metabolism called?
Beta-oxidation
Which condition related to diabetes is described as elevated blood glucose, but not within the range for a diabetes diagnosis?
Type 2 diabetes
What type of assessments are based on repeatable, measurable data?
Objective assessments
Which of the following is considered an incomplete protein?
Peas
Which heart structure is known as the pacemaker of the heart and initiates contraction of the right atrium?
Sinoatrial (SA) node
What is considered a normal body mass index (BMI)?
18.5 to 24.9
For the average adult, what percentage of the diet should be carbohydrates?
45 to 65 percent of daily calories
Which of the following is a category covered in a standard code of ethics?
Confidentiality
What neural function is processed directly by the spinal cord and not the brain?
A reflex
Which of the following acute training variable changes will increase training volume?
Adding repetitions during a set
Which of the following is a symptom of a heart attack?
Shortness of breath
What additional health and fitness assessment is strongly recommended for a client with type 2 diabetes?
Exercise stress test
What type of strength is defined as the ability to sustain a submaximal activity for a longer duration of time?
Endurance strength
Which body composition measuring system uses the volume of a controlled chamber compared to body volume to determine bodyfat percentage?
Body mass index (BMI)
What sales technique encourages a client to purchase additional services, products, or add-ons at the point of sale?
Upselling
Body mass index (BMI) considers someone’s weight and which of the following physical attributes?
Height
Which type of bone protects internal organs and provides a large surface area for muscles to attach?
Flat bone
What is “synergistic dominance?”
When a synergist (helper) muscle takes over a movement pattern because the prime mover is weak or inhibited
Which element of fitness requires sensory input from the eyes, ears, and proprioceptors?
Balance training
What are the building blocks of protein?
Amino acids
What is the prime mover at the hip during a hip hinge?
Erector spinaev
Which endocrine hormone promotes the uptake of glucose from the blood by target tissues?
Insulin
Lactic acid has been found to have many functions in the body, including which of the following?
It can promote the metabolism of glucose and glycogen over fats for faster energy production
What is the name for glucose that is stored in the body?
Glycogen
How frequently should flexibility training be incorporated in a fitness routine to enhance an individual’s flexibility?
A minimum of three days a week
What is a split routine as it relates to resistance training?
The division of training sessions by body part or body region
Which molecule is the “energy currency” of the cell?
Adenosine triphosphate (ATP)
Which of the following is a benefit of static stretching after an exercise session?
Reduces muscle soreness
What percentage of maximum heart rate is represented in Zone 3 cardiorespiratory intensity?
71 to 80 percent of maximum heart rate
What type of resistance exercises engage multiple joints and many muscle groups throughout the range of motion?
Compound exercises
Which region of the body is the most common location for a sprain?
Ankle
The Stages of Change are known as what psychological model?
The Transtheoretical Model (TTM)
What is an exercise regression?
Modifications to acute training variables that decrease the challenge of a movement pattern
What is the definition of muscular power?
The amount of force exerted by a muscle or group of muscles in a given amount of time
In what plane of motion does elbow flexion occur?
Sagittal
Which of the following exercises offer the most dynamic balance challenge for a client?
Step up to balance on a BOSU
According to the size principle of motor recruitment, in what order will muscle fibers be recruited during activity?
Smallest and slowest firing rate to largest and fastest firing rate
Which personal trainer best practice includes staying within the scope of practice and establishing boundaries with clients?
Maintaining appropriate relationship boundaries
Which psychological need in the Self-Determination Theory (SDT) is described as the basic need to feel effective and capable in one’s actions?
Autonomy
Which two macronutrients are the most preferred sources of energy in the body?
Carbohydrate and fat
The process of glycolysis is the breakdown of what molecule in the body?
Glucose
Which of the following is the first step in a balance training progression?
Balance pad: two legs
Which of the following is a risk factor for developing diabetes?
Ethnicity
What type of exercise is ideal for a client who is new to strength training and learning new movement patterns?
Bodyweight exercises
What muscle fiber arrangement can be seen in the soleus muscle?
Bipennate muscle
Pain and stiffness, fatigue, anxiety, depression, headaches, and memory problems are possible symptoms for which arthritis-related chronic health condition?
Fibromyalgia
Type, frequency, time, and rest are examples of what aspect of fitness?
Acute training variables
During cardiorespiratory training, how can the acute training variable of rest be manipulated to increase training intensity?
Maintain rest until resting heart rate is achieved