Fitness instructor Exam

1. Question

Cardiac Output is the volume of blood pumped by each ventricle in one minute.

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2. Question

Stroke volume is the volume of blood in the extremities.

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3. Question

Vital Capacity is the greatest volume of air that can be forcibly expired in one breath.

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4. Question

The Valsalva Maneuver can increase blood pressure to extremely high and dangerous levels.

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5. Question

An Artery is a blood vessel that carries blood away from the heart to the body.

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6. Question

Systolic pressure is the vascular pressure created during the contraction of the left ventricle.

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7. Question

Diastolic pressure is the vascular pressure created during the pulmonary resting phase.

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8. Question

Arteriosclerosis is the hardening and obstruction of the exterior arterial wall.

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9. Question

Caffeine has the effect of stimulating the cardiovascular response.

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False

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10. Question

Hyperventilation is characterized by slow and shallow breathing.

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11. Question

Raising the arms overhead during exercise increases the heart rate.

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12. Question

Abruptly stopping intense exercise causes blood to pool in the lower extremities.

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13. Question

The two anatomical sites for checking heart rate are the carotid artery and posterior wrist .

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14. Question

Aerobic exercise increases cardiovascular output.

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15. Question

Resting Heart Rate (RHR) is determined immediately before exercise.

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16. Question

Anaerobic exercise utilizes oxygen for energy production.

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17. Question

Aerobic exercise can utilize carbohydrate, protein and fat for energy production.

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18. Question

Muscles require Adenosine Triphosphate (ATP) for both aerobic and anaerobic activity.

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19. Question

Anaerobic exercise can utilize only carbohydrates for energy production.

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20. Question

Anaerobic energy production provides high power for a short duration.

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21. Question

Aerobic energy production provides low to moderate power for a long duration.

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22. Question

Anaerobic Threshold is the point at which aerobic oxygen demands exceed capability.

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23. Question

Aerobic Capacity is the ability of the body to process carbohydrates for exercise.

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24. Question

Lactic acid and heat are the by-products of aerobic exercise.

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25. Question

Carbon dioxide, heat and water are the by-products of aerobic exercise.

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26. Question

Glycogen is a form of glucose stored in the muscles and liver for exercise.

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27. Question

Triglycerides are a form of fatty acids stored in adipose tissue for energy.

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28. Question

Glucose is a simple sugar carried in the blood for long-term energy.

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29. Question

Fast twitch muscles are for explosive type movements and are easily fatigued.

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30. Question

Slow twitch muscles are for high power type activities.

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31. Question

Tendons connect bone to bone.

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32. Question

Ligaments attach muscle to bone.

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33. Question

An inflamed tendon is called tendonitis.

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34. Question

The Frontal plane divides the body from front to back.

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False

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35. Question

The Sagittal plane divides the body from front to back.

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36. Question

The Horizontal plane divides the body from upper to lower.

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37. Question

Anterior refers to the anatomical rear.

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38. Question

The Prone position refers to face down.

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39. Question

Isometric contraction means constant tension with no increase in muscle length.

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False

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40. Question

Isotonic contraction means constant muscle tension at varying length.

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False

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41. Question

Isokinetic contraction means both varying muscle tension and length.

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42. Question

Agonist muscle group refers to the prime mover.

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43. Question

The Antagonist muscle to the Biceps is the Deltoids.

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44. Question

The Antagonist muscle to the Quadriceps is the Hamstrings.

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45. Question

The Antagonist muscle to the Rectus Abdominis is the Erector Spinae.

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46. Question

A sprain is the stretching or tearing of a tendon.

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47. Question

A strain is a muscle injury.

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48. Question

Extension is defined as an increasing joint angle.

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49. Question

Abduction is defined as movement away from the body centerline.

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50. Question

Fitness Level improvement is determined by Aerobic Frequency, Intensity and Duration.

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51. Question

Recommended Aerobic Frequency is 3 to 5 days a week.

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52. Question

During the first 15 minutes of aerobic exercise only stored glycogen is utilized for energy.

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53. Question

Recovery heart rate should be below 120 bpm after 2 to 5 minutes after exercise stops.

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54. Question

Recommended music tempo for Step and cool-down is 122 to 128 bpm.

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55. Question

Recommended music tempo for warm-up is 120 to 134 bpm.

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56. Question

Moves that require stepping forward off the step is not recommended.

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57. Question

Power moves should be limited to a duration of 5 minutes.

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58. Question

Repeater moves should be limited to no more than 1 at a time.

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59. Question

Hanging the heels off the board can strain the Achilles Tendon.

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60. Question

Heels should be kept off the floor during stretches and lunges.

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61. Question

A 25 square foot area is recommended for each step participant.

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62. Question

For an experienced class, heart rate should be checked every 15 to 20 minutes.

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63. Question

Warm-up should always precede stretching exercises.

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64. Question

Sprains are treated with Rest, Ice (for 20min/every 2hrs), Compression and Emergency Response.

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65. Question

One of the benefits of aerobic exercise is increased flexibility.

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66. Question

Beginner target heart rates should be 60% to 70% of maximum.

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67. Question

During class, only one move should be changed at a time.

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68. Question

Aerobic Training develops muscles for power.

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69. Question

Weight Training develops muscles for endurance.

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70. Question

Circuit Training provides a significant increase in cardiovascular endurance.

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71. Question

The role of a spotters/trainer is to insure safe lifting and proper form.

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72. Question

Jerking weights can damage muscles and connective tissue.

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73. Question

Proper body alignment prevents injury and isolates muscles to be targeted.

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74. Question

1RM is the maximum weight that can be lifted once.

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75. Question

3 to 4 sets and 6 – 8 repetitions are recommended for building at the fastest rate.

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76. Question

Maximum muscle building is achieved by 6 to 8 repetitions at 85% to 90% of 1RM.

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77. Question

Warm-up exercises provide increased blood oxygen levels and warm the muscles.

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78. Question

Rest periods between sets for medium weight training should be 1 minute.

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79. Question

Specific muscle groups should be trained a minimum of 3 times per week.

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80. Question

Match the Exercise to the muscle group:

Sort elements

Pushup, Bench Press

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Pec Deck, Flyes

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Shrugs

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Pull-ups

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Back Extension

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Seated Row

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Lateral Pull down

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Lateral Raises

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Front Raises

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Biceps Curl

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Wrist Curls

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Triceps Kickback

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Squats, Lunges, Leg Press

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Calf Raises

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Hip Extension

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Hip Abduction

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Hip Adduction

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Leg Curl

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Upper/Lower Crunches

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Side Crunches

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Leg Extension

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Fitness instructor Exam

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