ACTION CPT - Trainer exam

(CPD) What kind of periodization training program varies the volume and intensity of the exercise in a patterned way?

traditional

(CLB) What is an example of an effective way to manage risk?

Document anything that might be important, like safety checks and incidences

(CB) The study of human motion itself is known as:

Kinematics

(CES) The ATP-CP system is primarily used to generate energy for:

Immediate use

(CN) Which of the following is a healthy source of protein?

***all of the above**** low fat milk eggs almonds

If a new client's goal is to build muscular strength, how often should they train per week?

1-2 times Once 3-5 times Every day

(CSP) Health care professionals recommend that children engage in at least _________ of physical activity per day for good health.

60 min

(CWS) Drinking half a cup or more of liquid every __________ can help replace sweat that is lost while exercising.

10-20 min

(CN) On average, how many calories are expended during 1 minute of strenuous activity?

11-15

(CN) When should your client start replacing carbohydrates lost during training?

15 minutes after stopping the activity

(CN) To maintain a healthy diet for physically active persons, approximately how much fat should each meal contain?

15% 35%** 10% 5%

(CN) What is the minimum number of calories required for a sedentary male who weighs 175 pounds, and who does not currently engage in any formal exercise?

175 x 10 = 1750** 2100 3000 2500

(CCA) A female client weighs 180 pounds. You measure her body fat and determine it is 26%. What is the goal weight if body fat is reduced to 22%?

180 x .22 = 39lbs of fat. 180 - 39 = 140 pound goal

(CCA) Your new male client weighs 180 pounds. You measure his body fat and determine it is 26%. What is your client's lean body weight?

180 x .26 = 46.8 180-46.8=133.20

(CSP) If systolic blood pressure exceeds ________ mmHg while exercising, it should be monitored by a physician.

220

(CPD) A 25-year-old client exercising at a moderate intensity level should have a target heart rate of:

220 - 25 x .80 = 152-168 BPM**

(CPD) What is the target heart rate for a 70-year-old male exercising at very light intensity?

220-70 = 150 max HR -- 150 x .60 = 90 target HR 80-95 BPM***

(CCA) According to the text, what percentage of body fat indicates a female is overweight?

25-31%

(CPD) Moving furniture has a MET value of 6. How many calories will a 100 kg man burn if he carries furniture for one hour?

600*

CSP) Elderly persons should not lift weights. True or false?

false

(CES) Due to the typical repetition range of most strength training programs, the ________ energy system is given most importance.

ATP-CP** Oxidative Glycolytic

(CWS) How can the personal trainer help the client avoid most problems while training?

All of the above****** Allow adequate time for recovery Make sure the exercise program doesn't cause the individual to over train Keep the client motivated

(CB) Which of the following was most likely created using the principles of biomechanics?

An ergonomic office chair (All of the above)** A supportive device for those with carpal tunnel syndrome Shoe inserts to correct posture

(CLB) The basic principle behind reduction in limiting liability is:

Avoiding any dangerous actions that could lead to injury

(CN) What is the primary source of fuel for the body?

Carbohydrates

(CES) Which of the following is NOT a function of the cardiovascular system?

Carrying messages to muscles

CSP) Which of the following is an indication that a client with hypertension should take a break from exercising?

Chest pain

(CWS) Which of the following is a symptom of dehydration?

Decrease in sweating

(CF) Which of the following is NOT a form of corrective flexibility?

Dynamic stretching

(CWS) Muscle cramps can be caused by:

Electrolyte imbalances Not stretching before training Muscle fatigue All of the above***

(CES)What are the primary muscles used during normal breathing?

External intercostals and diaphragm

(CES) The body can store large amounts of ATP, so eating regularly while training isn't really important. True or false?

False

(CF) It is normal and expected to feel pain while stretching.

False

(CN) Fats do not serve any purpose in a healthy diet and should be avoided completely. True or false?

False

(CPDE) Muscular strength cannot be developed unless the muscle is worked until the muscle becomes:

Fatigued

(CLB) Which of the following is required of all certified personal trainers?

First aid training CPR training Automated external defibrillator training All of the above**

(CPDE) With regards to flexibility, what does the acronym FIDM stand for?

Frequency, intensity, duration, mode

(CWS) Where do cramps most often occur?

In the calves

(CWS) Which of the following would NOT be considered an early warning sign that the body needs a break or a person is training too hard?

Increased water consumption during training**

(CB) A special device called a dynamometer is required to perform __________ muscle actions.

Isokinetic

(CES) What type of muscle action generates tension in the muscle, but does not lengthen or shorten it?

Isometric (or static)

(CB) Which of the following activities is an example of internal kinetic force?

Lifting one's leg

(CF) Goniometry is the measurement of:

Joint range of motion

CPD) Which of the following is NOT one of the danger signs of overexertion?

Lightheadedness Thirst** Labored breathing Profuse sweating

(CF) Which is NOT one of the three factors that should be included in a flexibility workout?

Maintaining correct posture Proper breathing Warming-up Resistance training***

(CWS) If a client experiences brief muscle pain and tightening during exercise or work in a hot environment, they most likely are experiencing:

Muscle cramps

(CWS) What should the trainer do if a client begins to display some of the symptoms of heat stroke?

Obtain emergency medical assistance immediately

(CN) The most beneficial types of fats are known as:

Omega-3 fatty acids

(CPD) ___________ periodization is generally only done with athletes and well-conditioned clients.

Overreaching

(CB) Which of the following methods is used to assess proprioception?

Perception of passive movement Reaction time of reflex All of the above****** Joint position

(CWS) Dehydration can cause:

Reduced muscle strength

(CPD) The maximal load that can be lifted for a specific number of repetitions is referred to as:

Repetition maximums

(CB) Inertia can be defined as the body's:

Resistance to a change in force

(CPD) Which of the following is a submaximal test that can help give a sense of the intensity of workouts?

Rockport Walk Test

(CLB) What type of business significantly limits the risk of the individuals involved and is usually the best alternative for a small business?

S Corporation

(CN) Which of the following is a good source of omega-3 fatty acids?

Salmon

(CF) Which of the following techniques uses massage to improve flexibility?

Self myofascial release

(CLB) Why is it important to document incidences right away, such as a slip and fall or an emergency?

So there is a record of the facts that is not tainted by faulty human memory

(CES) Lactic acid buildup can cause:

Soreness immediately following a workout and Delayed Onset Muscle Soreness (DOMS)

(CB) Which of the following is NOT one of the three groups of proprioceptors?

Spinal proprioceptors

(CSP) What is the best thing to do when a client experiences a normal asthma attack during exercising?

Stop training, and assist the client in getting their medication

(CCA) A new client who is visibly overweight has recently found out that he has Type 2 diabetes mellitus, and wants to begin an exercise program to lose weight and try to control his diabetes. What is the best course of action for the personal trainer?

Start him with low-intensity aerobic exercises

(CF) The multiplanar lunge is an example of a ____________ stretching technique.

Static

(CF) Stretching an antagonist muscle to its maximum limit and holding the position refers to:

Static stretching

(CSP) Which of the following activities is safe for pregnant women to engage in?

Swimming

(CB) The movements associated with throwing a ball occur in the ______________ plane.

Transverse

(CB) Isometric strength training exercises are often used in the early rehabilitation process for clients or athletes who have sustained an injury. True or false?

True

(CES) Skeletal muscles can be attached only to bones and are under involuntary control. True or false?

True

(CPD) You are working with a new client who is overweight and wants to lose 30 pounds, but has never engaged in an exercise program before. Which of the following activities would be most appropriate to begin with?

Walking?

(CN) How can the trainer determine whether or not the client is adequately replenishing their fluids while engaging in long, vigorous workouts?

Weigh the client before, during, and after the workout

(CN) Which of the following is one of the early signs of mild to moderate dehydration?

dizziness

(CB) The lengthening of an activated muscle is called:

eccentric

(CCA) Everyone with an overweight BMI will develop weight-related health problems and should not exercise. True or false?

false

(CES) Because skeletal muscles are grouped together, they cannot function separately. True or false?

false

(CLB) Informed consent states that the personal trainer has a responsibility to protect their clients from harm. True or false?

false

(CLB) Using the same workout with all clients will greatly reduce the risk of injury, and therefore limit your liability. True or false?

false

(CN) Alcohol is considered a carbohydrate. True or false?

false

(CPD) Periodized training and cross-training are the same thing. True or false?

false

(CSP) As long as meals are on a regular schedule, research shows it is okay for children to eat while watching TV. True or false?

false

(CSP) Children and adolescents do not really need to engage in planned exercise. True or false?

false

(CWS) If you are not thirsty, then you do not have to worry about becoming dehydrated. True or false?

false

(CWS) The trainer and client should expect some level of discomfort when starting a new program. True or false?

false?

(CLB) Which of the following settings is the most appropriate place to train?

fitness facility

(CPDE) The functional reach test is designed to measure:

flexibility

(CWS) Aches and pains throughout the body and a loss of appetite are considered what kind of warning signs?

health

(CCA) If a woman weighs 150 lbs. and has a BMI of 20, she is considered:

healthy weight

(CWS) What occurs when a person's body cannot regulate its temperature?

heat stroke

(CCA) Body Mass Index (BMI) indicates what a person's body weight should be according to what?

height

(CWS) Which of the following is NOT a sign of heat exhaustion?

moist skin

(CWS) What are the two main electrolytes used during muscle exertion?

potassium and sodium chloride

(CWS) The best way to reduce muscle cramping is:

proper hydration

(CCA) A pulse taken on the wrist, just below the thumb, is known as a:

radial

F) What is the purpose of warming-up before beginning the workout session?

raising body temp and increasing blood flow

CPD) Which of the following is an example of a total body exercise appropriate for plyometric training?

squat jump

(CN) Fats are an important part of a healthy diet. True or false?

true

(CN) In order to maintain consistent blood sugar levels and prevent early fatigue, it is important that the client eats before participating in physical activities. True or false?

true

(CN) While all fat intake should be limited, unsaturated fats are better for you than saturated fats. True or false?

true

(CPDE) A cool down period of low intensity activity after a workout is important because it aids in the removal of lactate from the muscles. True or false?

true

(CWS) Heat stroke is a life-threatening medical emergency. True or false?

true