From Level I Certified Professional Personal Trainer. A complete copy of the sample quiz with over 200 sample questions can be ordered through NIHS for $39.95. Just call 651-276-8818 for more information.

1. To be an effective personal trainer, you need to:

1. Be an observer
2. Be a motivator
3. Develop cradle to grave programs
4. Evaluate and give feedback
5. All of the above

2. The rhomboid muscles can be found in:

1. The adductor muscles
2. The abductor muscles
3. The hip flexors
4. The shoulder
5. The upper back

3. The term “aerobic” refers to:

1. The utilization of energy with oxygen
2. The utilization of energy without oxygen
3. The utilization of energy with fat
4. The utilization of energy insulin
5. None of the above

4. V02 Max refers to:

1. The volume of blood pumped out of the heart in one minute
2. The maximum aerobic threshold
3. The maximum anaerobic threshold
4. The maximum volume of fat burned in exercise
5. The volume of blood left in the arteries

5. According to most sources, in order to burn off one-pound of fat, we would need to expend _____ Kcals?

1. 2500
2. 3500
3. 4500
4. 5500
5. 6500

6. According to Westcott, there are three keys to a sensible strength training program. These are:

1. Power, strength and planning
2. Safety, effectiveness and efficiency
3. Diet, rest and aerobics
4. Protein, supplements and water
5. Planning, purpose and principle

 7. A contraction whereby the agonist muscles are contracted against a resistance and the antagonist muscles relax and stretch and movement occurs in both the positive and negative plane is called:

1. Concentric
2. Eccentric
3. Isotonic
4. Isometric
5. Isokinetic

 8. In setting a client up on a lower back machine, the most important form check you can do is:

1. Tell the client to lift the weight in a slow and controlled manner employing full range of motion whereby the pelvis is allowed to rotate.
2. Inform the client that they must hold their breath on the lifting phase
3. Ensure that the clients pelvis is properly locked out or that it doesn’t rotate on a slow controlled lift
4. Ensure that the pelvis fully rotates to ensure full range of motion and erector spinae use.
5. Tell the client to lift fast and use momentum.

9. An individual is performing a pull down. They lower the bar to their chest, pause and then slowly return to an arm extended position. In this exercise, what muscles are the prime movers?
   1. Triceps, pectoralis minor, anterior deltoids
   2. Biceps, pectoralis majors, posterior deltoids
   3. Pectoralis major, gluteus maximus
   4. Biceps, latissimus dorsi, Teres major
   5. Rectus abdominis, erector spinae and hamstring

10. A client weighs 132 pounds and has 19 percent body fat. According to the NIHS formula for determining daily caloric needs, what is their caloric range recommendation?
    1. 1711-2211
    2. 1808-2308
    3. 2112-2612
    4. 2000-2500

11. If a client can consume 1700 calories per day, how many grams of carbohydrate can they consume if they need to eat 55% of their total calories from carbohydrates?
    1. 233.75
    2. 425
    3. 84.15
    4. 935

 12. A physician has referred a client to you and has requested that they train at a cardiovascular level of 6 METS. from the intensities below, which one matches their exercise output?

a. 3.5 ml/02/kg/min

b. 21 ml/02/kg/min

c. 35 ml/02/kg/min

d. 70 ml/02/kg/min

13.  A 57 year old female has a father who recently passed away at 71 of a heart attack. He had received a by-pass in his 40's. The client has a high stress job and claims to drink more than 3 glasses of alcohol on most days of the week. She has blood pressure measured at 129/91 on two occasions and is taking lipitor to lower her cholesterol. On lipitor her cholesterol is 181. Her HDL is 60. She just quit smoking 2 weeks ago and has not exercised in 12 years. She has a girth measurement of 106 cm, she is not diabetic. How many risk factors does she have?

a. 2

b. 4

c. 5

d. 7

14. Your client wants to lose weight. They want to know how many calories they can eat per meal without gaining excess fat. you might answer:

a. 200-300 calories

b. 700-900 calories

c. 1000-1500 calories

d. 2000-2500 calories

15. Your client weights 172 pounds and is 32% body fat. they currently consume 2700 calories. What caloric intake might you suggest they consume without affecting their metabolism negatively?

a. 2500

b. 2300

c. 2200

d. 1900

Answers

1.        e

2.        e

3.        a

4.        b

5.        b

6.        b

7.        c

8.        c

9.        d

10.     a

11.     a

12.    b.

13.    c.

14.    b.

15.    c.

Anatomy Tutorial: Click the picture  or click on http://www.getbodysmart.com/index.htm