Describe the different types of

muscle contraction.
There are 3 types of muscle contractions.

• Concentric muscle actions produce enough force

to overcome external load and shorten the
muscle.
 Example: lifting barbell in bicep curl
• Eccentric muscle actions produce force while the
muscle is lengthening – it is the resistance of the
movement.
 Example: lowering barbell from bicep curl
• Isometric muscle actions produce force, but there
is no change in muscle length.
 Example: holding the barbell in position
What are the 3 kinds of primary warning
signs that can indicate the individual
needs a break from training or is training
too hard? Give at least one example of
each.
• Life signs
 Loss of interest in normally enjoyed activities.
 Increased irritability.
 Increased sleeping problems.
• Training signs
 Deterioration in performance.
 Fatigue during workout that lasts throughout day.
 Loss of motivation.
• Health signs
 Increased resting heart rate and/or blood pressure.
 Loss of appetite or nausea.
 Head colds.
What information should be
included in the initial client
assessment?
The initial client assessment is comprised of a general history and medical history.
After the initial assessment has been completed, but before beginning training, a
physical assessment should be completed.

Information Included in Information Included in Medical

General History
• Occupation – daily work
routine, working conditions,
and routine work activities
(i.e., sitting at a computer)
• Lifestyle – hobbies, likes and
dislikes, opportunities for
small fitness changes, diet
and alcohol consumption,
smoking, etc.
History
• Injuries & Surgeries
• Diseases and Medical
Conditions – includes things
like arthritis, diabetes, and
hypertension, as well as
chronic pain issues (sciatica,
shin splints, etc.)
• Medications – prescription,
over-the-counter, and
herbal/natural remedies
Define periodization and list at least
three ways to accomplish
periodization in the training
program.
Periodization is the use of progressive cycles (varying volume
and intensity) in resistance training to avoid overtraining, deter
boredom, keep stimulus levels up and increase effectiveness of
the training program.

Ways to Vary Volume and Intensity

Name and describe the different
types of flexibility.
There are 3 types of flexibility: corrective,
active, and functional.
Corrective flexibility
• First part of the flexibility continuum.
• Designed to correct muscle imbalances and improve joint ailments.
• Involves static stretching – stretching the antagonist muscle and holding the
position.
Active flexibility
• Second phase of flexibility continuum.
• Improves the efficiency of neuromuscular interactions.
• Active-isolated stretching uses agonist and synergist muscles to allow the
antagonist muscle to stretch.
Functional flexibility
• Final phase of the flexibility continuum.
• Allows for the achievement of maximum extensibility of soft tissue and
neuromuscular control, increasing power as well as strength.
• Dynamic stretching utilizes a combination of active muscle exertion, speed of
movement, and momentum to stretch a group of muscles.
What is the recommended order of
the fitness assessment tests?
Fitness assessment tests should be completed in the
following order for the best, most accurate results:

1. Non-fatiguing tests (i.e., height/weight

measurements, skinfolds, vertical jump, etc.)
2. Agility tests
3. Maximal strength and power tests
4. Sprint tests
5. Muscular endurance tests
6. Flexibility tests
How is the maximum heart rate
determined?
How are the upper and lower limits
of the heart rate range determined?
220 – Age = Maximum heart rate
Lower limit of heart rate range =
Maximum heart rate multiplied by 0.6

Upper limit of heart rate range =

Maximum heart rate multiplied by 0.85
Target Heart Rate Range
Intensity of Activity % Maximum Heart Rate
Very Light < 35
Light 35 – 54
Moderate 55 – 70
Hard 71 – 90
Very Hard > 90
To calculate target heart rate range:
Example for moderately intense activity level:
Maximum heart rate X 0.55 to Maximum heart rate X 0.70
How much of an active person’s diet
should come from carbohydrates,
from proteins, and from fats?
Percentage of Daily Calories:
for an active adult
What are the 7 most common legal
claims made against personal
trainers?
7 Most Common Legal Claims:

1. Slip and Fall

2. Equipment Usage
3. Supplements
4. Sexual Harassment
5. Proper Qualifications
6. Emergency Response
7. Client Confidentiality
Name at least 5 ways in which you
can manage your legal risk as a
personal trainer.
Risk management means the avoidance of liability
in the event that something goes wrong. There
are certain steps a personal trainer can take to
reduce their chances of liability. Risk can be
managed through:
• Receiving the proper education
• Appropriate training for each client
• Limiting liability through avoidance, retention,
reduction, and transfer
• Proper conduct
• Providing a proper training area
• Documentation – detailed and thorough
What does the acronym READ stand
for with regards to customer
service?
READ:
• R – Rapport
 Confidence, enthusiasm, and professionalism are essential
to forming a good rapport with clients.
• E – Empathy
 For empathy, try to understand the thought process
behind actions.
• A – Assessment
 Ask the client questions, and paraphrase what the client
has said to verify your understanding.
• D – Development
 Develop individualized programs by taking into account
the client’s needs and goals.
List and define the different
business types available to personal
trainers.
 Type of Business Definition
A personal trainer who is paid by health
Independent Contractor clubs in exchange for personal training
services
Business owned by one person & the
operating license is obtained from the
Sole Proprietorship
state/local city in which the business is
located
Business owned by two or more people –
Partnership informally or by contract

Formal business ruled by a contract &

Corporation bylaws; separate from owners &
managers
Corporation treated as a proprietorship or
S Corporation partnership
Define biomechanics.
Biomechanics

Definition: the mechanics of tissues, joints, and

human movement.
Biomechanics applies engineering principles like
fluid mechanics and thermodynamics to
biological organisms, incorporating
mathematical concepts to analyze biological
systems and design and develop equipment &
techniques to correct problems, prevent
injuries, and enhance performance.
Name and describe the planes of
motion.
The 3 planes of motion are:

• Sagittal
– Separates the body into a right side and a left side.
• Frontal
– Separates the front of the body from the back.
• Transverse
– Separates the body into “upper” and “lower”
halves.
What are the different types of
training used in exercise program
design?
Exercise program design utilizes the following
types of training to provide an integrated
workout that will benefit the entire body and
overall health:
• Posture and Movement Training
• Balance/Stability Training
• Flexibility Training
• Resistance Training
• Cardiovascular Training
• Functional Training
• Plyometrics
Identify the different kinds
of fats.
Fats are essential to good health, but certain fats are
better for you than others.

• Omega-3 fatty acids are the most beneficial fats – they

assist in brain function, and are important for the
health of the heart and joints.
 Found primarily in fatty fish (like salmon or sardines), avocados, and
walnuts.
• Triglycerides
• Unsaturated fats
• Saturated fats
• Trans fats are the least healthy of all the fats because
they are difficult for the body to metabolize and are
associated with health problems like high cholesterol
and heart disease.
What are the signs and symptoms of
dehydration?
Signs of Mild-Moderate Dehydration Signs of Severe Dehydration
• Sticky, dry mouth • Very dry mouth
• Fatigue • Extreme thirst
• Headache • Rapid heartbeat
• Lightheadedness or • Confusion and irritability
dizziness • Sunken eyes
• Muscle weakness • Cessation of sweating
• Fever

The function of water in the human body is extensive and should be repeatedly
emphasized to clients. When we exercise our bodies generate heat, to regulate our
temperature we sweat, and as we sweat our body loses water and other valuable
nutrients which can increase the chance of muscle cramps or injury. Additionally,
dehydration can cause serious health issues and even death, if not properly addressed.
At the first sign of dehydration, it is vital that the person STOP training and adequately
rehydrate before continuing.
What exercises are safe to perform
during pregnancy?
 Safe Exercising During Pregnancy

Exercise can be a beneficial part of a normal, healthy, complication-

free pregnancy. However, in every case, a pregnant women should
discuss any plans to continue or begin exercising with her physician
beforehand to ensure the safety of both the mother and baby.
What are the three major functions
of the nervous system?
The 3 major functions of the nervous
system are sensory, integrative and motor
functioning.

• Sensory function – Gathering information

about our inner and external surroundings.
• Integrative function – Processing and
interpreting the information.
• Motor function – Responding to these stimuli.
Describe proprioception.
Motor control involves cognition (learning and
reasoning) and areas of perception known as
proprioception.

Proprioception is being able to sense the

location and position of parts of the body in
relation to each other and the body as a whole.
It is the ability to know if the body is in motion
and when it is, where each part is located during
the movements.
What is the difference between heat
exhaustion and heat stroke?
 Heat Exhaustion
• Heat exhaustion occurs when one is
playing, working, or exercising in a hot
and humid area that causes extensive
sweating and overheating – the amount
of water lost cannot be replaced quick
enough to keep the body temperature
from rising.
• can lead to brain damage or damage to
Body temperature does not rise above
104˚F.
• Signs include: paleness, moist skin,
sweating profusely, increased pulse
rate.
• Individual may experience: headache,
dizziness, nausea, weakness, muscle
cramps.
• Body will be able to self-regulate its
temperature if allowed to cool down
and rest.
Heat Stroke
• Heat stroke usually occurs when a
person is performing strenuous activity
under extremely hot conditions – the
individual’s body is no longer able to
control its body temperature.
• Body temperature can be 105˚F or
higher, and the elevated temperature
vital organs.
• Signs include: skin becomes flushed,
hot and dry, high blood pressure that
drops dramatically very quickly, body
ceases sweating, deterioration in
mental performance.
• Individual may experience:
hyperventilation, confusion, dizziness,
hallucinations, unconsciousness, or
even coma.
• Life-threatening medical emergency.
What kind of exercises should form
the foundation of an exercise
program for people with arthritis?
Three types of exercises that are best for arthritic
people include: 1) range of motion exercises, 2)
strengthening exercises, and 3) endurance exercises.

1) Range of motion exercises, such as stretching and

dance, should form the foundation of exercise
programs for people with arthritis because they will
help increase flexibility, maintain normal joint
movement, and decrease stiffness and the
inflammation that causes pain.
2) Strengthening exercises to increase muscle strength
helps to support and protect joints.
3) Endurance exercises improve overall body function
and cardiovascular fitness.
List the steps necessary to induce an
asthma attack with mild symptoms, such
as might be utilized by an athlete to reduce
the chances of having an asthma attack
while training.
The following steps can be taken by
athletes to induce a mild asthma attack:

1. The technique should be considered with and

approved by the client’s physician.
2. The client should take their normal medication.
3. Warm up for 10-15 minutes by having the
client’s heart rate at 50-60% of the normal rate.
4. Cool down or stretch for 10-15 minutes and
have the client stay hydrated.
5. The client should work to 70-85% of the normal
heart rate.
What should the trainer do if a client
experiences an asthma attack while
exercising?
All exercise should stop when the client
experiences an asthma attack. The following
steps should be taken:
1. Place the client in an upright position.
2. Unfasten any tight or restraining clothing.
3. Ask the client where their medication is and allow
the client to self-administer. (Note: the trainer
should have the knowledge and permission to
administer the medicine or should not do it at all.)
4. Should symptoms persist for half an hour or more,
medical assistance should be requested
immediately.
Describe the difference between
Type 1 and Type 2 diabetes mellitus.
Diabetes mellitus is a condition in which a person has high glucose in
their blood. Glucose is the primary fuel for our bodies and the process
of converting glucose into energy occurs within a cell. This process is
regulated by the hormone insulin, which is secreted by the pancreas.
The difference between Type 1 and Type 2 diabetes mellitus is seen at
the molecular level.
Type 1 Type 2
• A person’s pancreas malfunctions and • Insulin production and levels are
starts to lose the ability to secrete normal, but for reasons not yet fully
insulin. Without insulin, glucose understood, the person’s cells stop
cannot gain entry into the cells and responding to the insulin, which
will accumulate in the blood, which blocks glucose from entering the cells
can elicit many dangerous outcomes. and causes high blood glucose levels.
• People with Type 1 diabetes mellitus • Some people with Type 2 diabetes
can inject insulin that mimics their mellitus can manage their diabetes
own insulin. with diet and exercise and without
medication.
Exercise can potentially reduce the risk of diabetes mellitus and
help to manage both types of diabetes.
Identify the proper method of
establishing daily caloric intake
requirements.
There are 2 simple ways to determine caloric intake requirements: resting
metabolic rate (RMR) and lean body weight (LBW).

RMR is the amount of energy needed to sustain the body at rest, and can be
calculated by multiplying the client’s body weight by 10. Then, estimate the
calories expended by the client’s daily activities and training sessions.

(Body weight x 10) + calories used during daily activity & training

LBW can only be calculated if you know the client’s body fat percentage.
Multiply the client’s body fat percentage by her weight, then subtract the
pounds of body fat from the total weight. Determine the lower limit of caloric
intake by multiplying LBW by 16, then add 500 calories to find the upper limit.

Body fat percentage x Weight = Pounds of body fat

Weight – pounds of body fat = LBW
LBW x 16 = Lower limit of caloric intake
Lower limit of caloric intake + 500 calories = Upper limit
The cardiovascular system is
responsible for:
The cardiovascular system is composed of the heart, blood vessels, and the
blood itself. It plays an important role in maintaining homeostasis in the body
and is responsible for seven primary functions in the body.

• Transportation of oxygenated blood from the lungs to the rest

of the body and deoxygenated blood back to the lungs.
• Distribution of nutrients to cells.
• Removal of end products and metabolic waste products from
the periphery for reuse or elimination.
• Regulation of pH to control alkalosis or acidosis.
• Transportation of enzymes and hormones to control
physiological function.
• Maintenance of fluid volume which helps in preventing
dehydration.
• Maintenance of body temperature by absorbing and
redistributing heat.
List at least 5 benefits of a
warm-up.
A warm-up is a short duration of activity preceding major exercise, and is necessary to
increase muscle temperature and general core temperature of the body. Every training
session should begin with a warm-up.
Identify the 3 energy systems for the
body.
The 3 energy systems are:

• ATP-CP system – is used for immediate energy,

up to 10 seconds.
• Lactic acid or Glycolytic system – is used for
short-term energy, up to about a minute.
• Aerobic or Oxidative system – is used for long-
term energy production, for greater than two
minutes worth of activity.
Define ATP and describe its function
in the body.
Adenosine triphosphate (ATP) is the
“energy currency” of the cell, because it
has the ability to store large amounts of
energy in the chemical bonds of its
phosphates – in a form that cells can use.

(At any one time, the amount of ATP stored in

the body is very small, so the body must have
a continuous means of generating more.)
How is the RM target for resistance
training determined?
In a single training session, the RM
target is 10 RM or a target range of
3-5 RM.

Alternatively, resistance can be

determined by finding 1 RM of the
client and using 70 - 80% of that.
Identify the 5 different kinds of
periodization programs.
Periodization is the use of variations in the resistance
training program designed to first build muscle mass
and then strengthen that increased mass.

• Traditional periodization involves varying volume and

intensity in a patterned way.
• Step wise periodization is the use of increasing intensity
while decreasing volume of exercise during the training –
generally 8 reps to 5 reps to 3 reps.
• In undulating periodization, volume and intensity are
increased and decreased but not in a traditional pattern.
• Overreaching periodization consists of varying the volume
OR the intensity over a short period of time and then
returning to the normal training program.
• Non-linear periodization is used when the client may have
time constraints and a busy life.
Describe the different types of
warm-ups.
There are 3 major types of activities that can
accomplish efficient warm-up: general, activity-specific
and passive warm-up. Often, however, warm-up
exercises may be grouped as active and passive.

• A general warm-up involves rhythmic and continuous

movement and callisthenic exercises. Mostly large-muscle
groups are engaged, and a general warm-up is more
appropriate than a passive warm-up when a demanding
physical activity is to follow.
• An activity-specific warm-up includes movement that is
actually a part of the main physical activity, and usually
includes 8-12 minutes of dynamic stretching.
• A passive warm-up includes things like a hot shower, a
massage, and heat applications.
Define and describe SMFR.
Self myofascial release (SMFR)

• SMFR is a technique used to remove knots from muscles

that form during vigorous exercises or stressful activities.
• This technique incorporates the use of a foam roll or
cylindrical object and body pressure to massage one’s
muscles and decrease micro-adhesions that lead to the
formation of muscle knots.
• Areas of the body that should be focused on when
performing SMFR include: the gastrocnemius (calf muscle),
tensor fascia/iliotibial tract band (hip and leg muscle),
adductor (hip muscle), piriformis (gluteal) muscle, and the
latissimus dorsi (triangular back muscle).
Define circuit training.
Circuit training refers to a group of
activities that are performed one after
the other with very little rest in
between to form the workout regime.
Once all of the exercises are finished,
you have completed one circuit.
What are the three primary specificities
necessary for muscle adaptation?
In order for adaptation to occur, the body must “think”
there is a reason for adaptation. This requires an
interaction of three primary specificities: mechanical,
neuromuscular, and metabolic.

• Mechanical specificity involves the movements

made to accommodate the specific load.
• Neuromuscular specificity has to do with the
intensity of the contraction being elicited by the
specific movement.
• Metabolic specificity has to do with the amount
of energy required to sustain each workout and
how that energy is utilized.
What does the acronym FIDM stand for
and what does it refer to?
FIDM:
Frequency, intensity, duration, mode

All of these are important factors to

remember when preparing flexibility
programs for clients.

Frequency: Clients should be advised to stretch two to three

times a week.
Intensity: Can be achieved by placing a client in a position of
slight discomfort before maintaining stretches.
Duration: Varies depending on which type of stretch is used.
Mode: Should improve general stretching.
Name and define the three basic
aspects of balance.
• Static balance – the most basic aspect of balance, this is the
ability to maintain central balance or equilibrium while
balancing on one foot.
• Peripheral balance – the ability to balance and reach away
from the center of gravity.
• Dynamic balance – the ability to maintain balance while in
motion.

Balance is affected by three major principles: center of

gravity, base support, and the relationship between center
of gravity and base support.
Name two ways that the personal
trainer can help the individual avoid
overtraining.
The personal trainer should be able to identify the
warning signs of overtraining, and for the safety of their
clients there are certain things the trainer can do to
help the client.
• Make sure the exercise regimen does not cause the client to
overtrain.
• Ensure that the exercise regimen allows for an adequate
recover period.
• Keep your client motivated.
• Expect (and let your client know to expect) some level of
discomfort when starting a new program.
• If any of the three warning signs (life signs, training signs, or
health signs) are seen, recommend that the client see a
qualified clinician.
Identify one way to avoid
developing dehydration with severe
complications while exercising.
Dehydration is very common and can quickly become
serious. To avoid developing severe medical
complications from dehydration while exercising,
follow these guidelines:
• Drink approximately 3 liters of liquid everyday, especially the
day before a workout.
• Drink at least 2 cups of liquid two to three hours before
working out.
• Replace sweat that is lost by drinking ½ cup or more of liquid
every 10 to 20 minutes.
• Monitor fluid loss and do not rely on thirst to signal the next
water break.
• Re-hydrate within two hours after exercising.
Describe the primary function of
carbohydrates, proteins, and fats in
the body.
• Carbohydrates are the body’s primary source of
instant energy, and are required to burn fat.
• Protein is necessary to build and repair body tissues
and structures, is used in the process of
synthesizing hormones and hemoglobin, and is the
body’s alternative source of energy if there is an
insufficient source of carbohydrates.
• Fats are needed for the proper absorption of many
vitamins, minerals and supplements and function
as the long-term energy storage for the body.
For athletes and physically active adults, each meal should
consist of 65% of the calories from carbohydrates, 15% from
lean protein, and 10% from fat.
Describe the glycemic index.
The glycemic index is a ranking of carbohydrates based on their
simplicity – simple carbohydrates have a higher GI while complex
carbohydrates have a lower GI.

Classification GI Range Examples

Low GI 55 or less Most fruit and vegetables, grainy breads,
pasta, legumes, milk, products extremely low
in carbs (i.e., fish, eggs, meat, nuts, oils)
Medium GI 56 – 69 Whole wheat products, brown rice, basmati
rice, orange sweet potato, table sugar
High GI 70 – 99 Corn flakes, baked potato, watermelon, some
white rices, white bread, candy, cereal
100 Straight glucose
How many calories per gram are
found in carbohydrates, proteins,
fats, and alcohol?
Define electrolyte – and name the
most common electrolytes.
Electrolytes are positively and negatively
charged ions that carry electrical impulses,
such as muscle contractions and nerve
impulses, to other cells. The most common
electrolytes are:
• Sodium chloride (table salt)
• Potassium
• Calcium
• Magnesium
• Phosphate
• Sulfate
Define “duty of care”.
Duty of care: the responsibility a
personal trainer has to protect their
clients from harm, due to the service-
oriented client relationship.
**Clients have a right to a safe environment whether the
trainer is working for a fitness facility or on their own.
As a personal trainer, it is your duty to ensure the
client’s safety through every means possible – hazards
must be taken care of or proper warning must be
given, do not allow clients to workout with faulty
equipment, and make routine checks of all equipment
and exercise areas prior to a training session.
Identify the primary method used to
calculate a pulse and the two most
common areas to locate a pulse.
Pulse is the frequency of the heart beat, and checking the
pulse is an easy way to determine one’s current heart
rate or the number of heartbeats per minute (BPM).

To calculate a pulse: Count the number of heartbeats for

10 seconds then multiply by 6.
Example: 12 heartbeats in 10 seconds times 6 = 72 BPM

The two most common sites to locate a pulse are:

- at the thumb side of the wrist, below the base of the
thumb (radial pulse)
- on the neck just below the jaw along the windpipe and
throat (carotid pulse)
What is the formula for calculating
BMI?
How to calculate BMI using kilograms (kg) and
meters (m):
Weight (kg) / [height (m)]² = BMI

How to calculate BMI using pounds (lb) and

inches (in):
Weight (lb) / [height (in)]² x 703 = BMI

Body Mass Index (BMI) provides an indication of what a person’s

body weight should be according to his or her height.
In terms of fitness, what is VO2 max
and what does it measure?
 VO2 max is an indicator of the
maximum amount of oxygen that a
person can take in and utilize during
exercise.

VO2 max reflects the physical and

cardiorespiratory endurance of an
individual.
Describe the kinetic chain and its
function.
The kinetic chain consists of the
muscular, articular and neural systems,
and refers to the sensorimotor
integration of these systems for motor
output.

Each system works interdependently

with the others for structural and
functional efficiency.