Which of the following exercises would be the most appropriate for an adult recreational high jumper?

Which of the following exercises would be the most appropriate for an adult recreational high jumper?

a. back squats with a slow eccentric phase

b. back squats with an explosive concentric phase

c. bench press with an explosive concentric phase

d. bench press with an extended isometric phase

e. back squats with an extended isometric phase


Answer: b. back squats with an explosive concentric phase

What is the primary goal of resistance training with an unstable surface?

What is the primary goal of resistance training with an unstable surface?

a. to train a specific movement

b. to overcome bodyweight

c. to strengthen the stabilizing muscles

d. to strengthen the prime movers

e. to increase functionality


Answer: c. to strengthen the stabilizing muscles

When measuring BMI and percent body fat on a team of female basketball players where should the results fall below to support optimum performance?

When measuring BMI and percent body fat on a team of female basketball players where should the results fall below to support optimum performance?

a. BMI > 20 and percent body fat < 15

b. BMI < 28 and percent body fat < 23.1

c. BMI < 26 and percent body fat < 22.4

d. BMI < 24.5 and percent body fat < 20.7

e. BMI > 35 and percent body fat < 28


Answer: b. BMI < 28 and percent body fat < 23.1

When a client performs an exercise they move the 50 lb barbell 1.5 ft during each repetition. How much work have they performed if they do 4 sets of 6 repetitions?

When a client performs an exercise they move the 50 lb barbell 1.5 ft during each repetition. How much work have they performed if they do 4 sets of 6 repetitions?

a. 1800 lb. ft.

b. 450 lb. ft.

c. 1200 lb. ft.

d. 1500 lb. ft.

e. 75 lb. ft.


Answer: a. 1800 lb. ft.

Which of the following test are the most sport-specific to women's field hockey?

Which of the following test are the most sport-specific to women's field hockey?

I. T-Test
II. 40-yard (37m) sprint
III. 1RM back squat
IV. 1RM bench press




a. II and III only

b. I and II only

c. I and III only

d. II and IV only

e. III and IV only


Answer: b. I and II only

Which of the following tests is the most valid for a cross-country runner?

Which of the following tests is the most valid for a cross-country runner?

a. 1.5 mile run

b. vertical jump

c. 40 yard dash

d. sit and reach

e. partial curl-up


Answer: a. 1.5 mile run

Which of the following muscle groups should be exercised first?

Which of the following muscle groups should be exercised first?

a. posterior muscle groups

b. small muscle groups

c. distal muscle groups

d. central muscle groups

e. large muscle groups



Answer: e. large muscle groups

Which of the following does not measure force output at a high velocity?

Which of the following does not measure force output at a high velocity?

a. one rep maximum power clean

b. standing long jump

c. one rep maximum bench press

d. vertical jump

e. stair sprint test


Answer: c. one rep maximum bench press

What tool is used to assess the range of motion from every joint?

What tool is used to assess the range of motion from every joint?

a. goniometer

b. sit-and-reach box

c. calipers

d. stethoscope

e. measuring tape


Answer: a. goniometer

Which of the following endurance activity intensities is appropriate for a beginner client?

Which of the following endurance activity intensities is appropriate for a beginner client?

a. 10% of VO2 max

b. 75% of VO2 max

c. 95% of VO2 max

d. 50% of VO2 max

e. 30% of VO2 max


Answer: d. 50% of VO2 max

Which of the following exercises would be the most appropriate to increase a client's ability to perform a movement in a short amount of time?

Which of the following exercises would be the most appropriate to increase a client's ability to perform a movement in a short amount of time?

a. hip flexor stretch

b. 60% of VO2 max jogging

c. box jumps

d. single leg lift and chop

e. push-ups


Answer: c. box jumps

Which of the following joints is not proximal to the elbow?

Which of the following joints is not proximal to the elbow?

a. humerus

b. shoulder

c. wrist

d. scapula

e. clavicle


Answer: c. wrist

With a goal of weight gain, how many additional calories should be consumed per day?

With a goal of weight gain, how many additional calories should be consumed per day?

a. 300 to 800

b. 1000

c. 500 to 700

d. 100 to 200

e. 300 to 400


Answer: e. 300 to 400

Which of the following are the most important to be emulated within a test to be considered valid?

Which of the following are the most important to be emulated within a test to be considered valid?

I. environment
II. energy requirements
III. movements
IV. time of day



a. I and II only

b. I and IV only

c. I and III only

d. II and III only

e. II and IV only


Answer: d. II and III only

Which of the following types of stretching involves assistance from the personal trainer?

Which of the following types of stretching involves assistance from the personal trainer?

a. ballistic stretching

b. active-isolated stretching

c. passive stretching

d. static stretching

e. dynamic stretching


Answer: c. passive stretching

Which areas of the body can be injured when performing the lat pull-down exercise with a bar behind the neck?

Which areas of the body can be injured when performing the lat pull-down exercise with a bar behind the neck?

a. elbow and thoracic spine

b. shoulder and lumbar spine

c. should and thoracic spine

d. elbow and cervical spine

e. shoulder and cervical spine


Answer: e. shoulder and cervical spine

Of the following exercises, which should be performed first during a resistance training session?

Of the following exercises, which should be performed first during a resistance training session?

a. biceps curl

b. power clean

c. back squat

d. calf raise

e. push-up


Answer: b. power clean

Which of the following prescriptions of volume and load is the least appropriate for pregnant women?

Which of the following prescriptions of volume and load is the least appropriate for pregnant women?

a. 3 sets of 10 steps with 65% load

b. 2 sets of 15 reps with 55% load

c. 3 sets of 8 reps with 70% load

d. 4 sets of 4 reps with 85% load

e. 1 set of 20 reps with 40% load


Answer: d. 4 sets of 4 reps with 85% load

Which of the following grips is used when performing a bench press exercise?

Which of the following grips is used when performing a bench press exercise?

a. open

b. alternated

c. supinated

d. pronated

e. none of these


Answer: d. pronated

A highly trained endurance athlete is looking to further improve their performance. How much time should they spend performing vigorous intensity exercise?

A highly trained endurance athlete is looking to further improve their performance. How much time should they spend performing vigorous intensity exercise?

a. four hours per week

b. three hours per week

c. one hour per week

d. two hours per week

e. five hours per week


Answer: d. two hours per week

During a typical exercise session, which component will be the longest duration and therefore lead to the most benefit?

During a typical exercise session, which component will be the longest duration and therefore lead to the most benefit?

a. stretching

b. conditioning exercise

c. warm-up

d. cool-down

e. all of these


Answer: b. conditioning exercise

When instructing a client on speed technique, what is the maximum recommended stride length?

When instructing a client on speed technique, what is the maximum recommended stride length?

a. three times leg length

b. two times leg length

c. body length

d. two times body length

e. two and a half times leg length


Answer: e. two and a half times leg length

Seated or supine exercises require the athlete to establish and maintain which type of body position?

Seated or supine exercises require the athlete to establish and maintain which type of body position?

a. sticking point

b. valsalva maneuver

c. five-point contact position

d. lift-off

e. arched


Answer: c. five-point contact position

Which of the following movements is not allowed by the glenohumeral joint?

Which of the following movements is not allowed by the glenohumeral joint?

a. abduction

b. internal rotation

c. flexion

d. horizontal adduction

e. elevation


Answer: e. elevation

Which of the following is not a method of progressive overload for resistance training exercise?

Which of the following is not a method of progressive overload for resistance training exercise?

a. increasing the number of repetitions

b. increasing the resistance

c. increasing the frequency of training

d. increasing the number of sets

e. increasing the rest periods


Answer: e. increasing the rest periods

Which of the following gives a client guidance with the desired speed of a repetition?

Which of the following gives a client guidance with the desired speed of a repetition?

a. tempo

b. number of repetitions

c. rest interval

d. load

e. volume


Answer: a. tempo

Which of the following formulas is correct when calculating fat mass?

Which of the following formulas is correct when calculating fat mass?

a. body fat percentage - scale weight = fat mass

b. body fat percentage x scale weight = fat mass

c. body fat percentage x fat mass = scale weight

d. body fat percentage + scale weight = fat mass

e. body fat percentage / scale weight = fat mass


Answer: b. body fat percentage x scale weight = fat mass

Which of the following is not a benefit of performing plyometric training?

Which of the following is not a benefit of performing plyometric training?

a. improved agility

b. enhanced muscular size

c. increased power development

d. increased rate of motor unit firing

e. increased speed of movement


Answer: b. enhanced muscular size

Which of the following test sequences of a testing battery of the 40 yard dash, a vertical jump, the pro agility, and a 225lb bench press for max reps would produce the most reliable results?

Which of the following test sequences of a testing battery of the 40 yard dash, a vertical jump, the pro agility, and a 225lb bench press for max reps would produce the most reliable results?

a. pro agility, vertical jump, 40 yard dash, 225lb bench press

b. 40 yard dash, vertical jump, 225lb bench press, pro agility

c. vertical jump, pro agility, 225 lb bench press, 40 yard dash

d. 225lb bench press, vertical jump, 40 yard dash, pro agility

e. vertical jump, pro agility, 40 yard dash, 225lb bench press


Answer: a. pro agility, vertical jump, 40 yard dash, 225lb bench press

During a clean or snatch from the floor, at approximately which body landmark does the first pull end?

During a clean or snatch from the floor, at approximately which body landmark does the first pull end?

a. shins

b. hips

c. waist

d. ankles

e. knees


Answer: e. knees

During the dumbbell chest press, the client is unable to lower the dumbbells to the chest no matter which form of resistance is used. Which of the following is the most likely cause of this technique flaw?

During the dumbbell chest press, the client is unable to lower the dumbbells to the chest no matter which form of resistance is used. Which of the following is the most likely cause of this technique flaw?

a. tight pectoral muscles

b. tight lat muscles

c. weak triceps

d. tight lower back muscles

e. weak lat muscles


Answer: a. tight pectoral muscles

If a client was looking to improve their muscular endurance what test should their personal trainer recommend to assess progress?

If a client was looking to improve their muscular endurance what test should their personal trainer recommend to assess progress?

a. push-up test

b. 1.5 mile run

c. skinfold measurement

d. one rep max bench press

e. none of these


Answer: a. push-up test

Your client is performing his attempts at the 1RM bench press. What is the minimum amount of time that should be given between attempts?

Your client is performing his attempts at the 1RM bench press. What is the minimum amount of time that should be given between attempts?

a. 1 minute

b. 2 minutes

c. 3 minutes

d. 5 minutes

e. 10 minutes


Answer: c. 3 minutes

Which of the following is not a reason to chart every workout for a client?

Which of the following is not a reason to chart every workout for a client?

a. provide evidence of professionalism

b. to understand what to charge a client

c. allow other personal trainers to work with the client

d. evaluate program effectiveness

e. appropriately apply progression


Answer: b. to understand what to charge a client

Which of the following endurance exercise modes is the most appropriate for a beginner client with type II diabetes who may have peripheral neuropathy?

Which of the following endurance exercise modes is the most appropriate for a beginner client with type II diabetes who may have peripheral neuropathy?

a. hill running

b. resistance circuit training

c. treadmill running

d. stationary bike

e. step aerobics


Answer: d. stationary bike

Which of the following is a type of resistance that can be used for strength training?

Which of the following is a type of resistance that can be used for strength training?

a. bodyweight

b. free weights

c. bands or cords

d. pneumatic resistance machines

e. all of these


Answer: e. all of these

When the client is experiencing DOMS, which stage of the General Adaptation Syndrome is he experiencing?

When the client is experiencing DOMS, which stage of the General Adaptation Syndrome is he experiencing?

a. resistance development stage

b. exhaustion stage

c. adaptive stage

d. alarm reaction stage

e. none of these


Answer: d. alarm reaction stage

Which technique should be used if a client has stopped breathing?

Which technique should be used if a client has stopped breathing?

a. first aid

b. automated external defibrillator

c. respiration rescue

d. cardiopulmonary resuscitation

e. cardio physical readiness


Answer: d. cardiopulmonary resuscitation

Which of the following exercises is the least appropriate to follow a warm-up?

Which of the following exercises is the least appropriate to follow a warm-up?

a. box agility drill

b. multi-planar lunge

c. seated dumbbell overhead press

d. barbell jerk

e. power step-up


Answer: c. seated dumbbell overhead press

In a classic periodization model, what training adaptation should occur prior to increasing force production capabilities?

In a classic periodization model, what training adaptation should occur prior to increasing force production capabilities?

a. muscular endurance

b. power

c. hypertrophy

d. flexibility

e. aerobic capacity


Answer: c. hypertrophy

A client lacks triceps strength, which of the following exercises is most appropriate to include in their exercise program?

A client lacks triceps strength, which of the following exercises is most appropriate to include in their exercise program?

a. leg press

b. curl-up

c. machine seated row

d. machine biceps curl

e. bench press


Answer: e. bench press

Approximately how much recovery time should be given between resistance training sessions for a given muscle group?

Approximately how much recovery time should be given between resistance training sessions for a given muscle group?

a. 12 hours

b. 24 hours

c. 36 hours

d. 48 hours

e. 72 hours


Answer: d. 48 hours

With a beginner client, which variable of cardiovascular training is the first to be progressed?

With a beginner client, which variable of cardiovascular training is the first to be progressed?

a. number of sessions per week

b. interval length

c. exercise VO2

d. target heart rate

e. duration


Answer: e. duration

A health and fitness professional cannot be involved in which of the following nutrition topics with their clients?

A health and fitness professional cannot be involved in which of the following nutrition topics with their clients?

a. providing specific meal plans

b. suggesting healthy snacks

c. discussing food preparation methods

d. pointing out the nutrients contained in a certain food

e. educating about the importance of hydration status


Answer: a. providing specific meal plans

What is the number of training days that must occur per week for strength to be maintained, assuming that load is maintained?

What is the number of training days that must occur per week for strength to be maintained, assuming that load is maintained?

a. one

b. two

c. three

d. four

e. none of these


Answer: a. one

Which of the following would be an incorrect technique for the leg extension exercise?

Which of the following would be an incorrect technique for the leg extension exercise?

a. lower the pad until the knees are at a 90 degree angle

b. allow the buttocks to leave the seat during the downward movement phase

c. keep the thighs, lower legs, and feet parallel to one another

d. keep the back flat against the seat throughout the movement

e. squeeze the quadriceps muscles at the top of the movement


Answer: b. allow the buttocks to leave the seat during the downward movement phase

When designing a flexibility training session, how much volume (in time) should be included per muscle group?

When designing a flexibility training session, how much volume (in time) should be included per muscle group?

a. 30 seconds

b. 60 seconds

c. 90 seconds

d. 120 seconds

e. none of these


Answer: b. 60 seconds

Which of the following is the most appropriate rest period between sets during plyometric training for a client looking to improve power?

Which of the following is the most appropriate rest period between sets during plyometric training for a client looking to improve power?

a. 60 seconds

b. 5 minutes

c. 30 seconds

d. 8 minutes

e. 10 seconds


Answer: a. 60 seconds

Which of the following statements about characteristics of the most common joint type found in the body is false?

Which of the following statements about characteristics of the most common joint type found in the body is false?

a. the joint cavity is lined with a synovial membrane

b. the joint capsule encloses the joint cavity

c. the joint capsule is fibrous

d. the articulating surfaces of the bones are covered in hyaline cartilage

e. it allows for very little movement


Answer: e. it allows for very little movement

What is the main purpose of spotting an exercise?

What is the main purpose of spotting an exercise?

a. to make the client look good

b. to improve the relationship between the personal trainer and the client

c. to increase the number of repetitions that can be performed

d. to prevent injury

e. to increase the amount of weight that can be lifted



Answer: d. to prevent injury