Online Practical




Client Assessment
When measuring a client’s Resting Heart Rate, the pulse should be taken for how long?
What is the Maximum Heart Rate for a 35 year old, 205lb, male?
Which is the correct Zone 1 Heart Rate Range, for a client who's Max HR is 182?
Which is the correct Zone 2 Heart Rate Range for a client who's Max HR is 190?
Which is the correct Zone 3 Heart Rate Range for a client who's Max HR is 185?
Calculate the BMI for a male client who is 45 years old, 5’11”, and 180lbs.
Body Fat – Dehydration can skew the results of the bio-electrical impedance body fat test.
During the YMCA Step Test, how many steps per minute is suggested?
Which of these platforms should be used for the YMCA Step Test?
Which two forms of Corrective Flexibility are recommended if a client possesses overactive muscles?
During the Overhead Squat Assessment, the client will do a total of how many squats?
The feet, knees, lumbo-pelvic-hip-complex, & the upper body are all check points for the Movement Assessment.
When are assessments performed?
Which best describes how to take a circumference measurement of the waist?
Which best describes how to take a circumference measurement of the bicep?
Which best describes how to take a circumference measurement of the chest?
Which best describes how to take a circumference measurement of the hips?
Which of the following is not a movement observation in the Overhead Squat Assessment?
During the YMCA Step Test, the client steps for how many minutes?
During the client consultation, completing an Overhead Squat Assessment is recommended to identify any muscular or postural imbalances they may possess.
Which best describes how to take a circumference measurement of the calf?
The trainer is responsible for knowing when to re-assess their clients.
Custom Program Design
A client with a goal of Weight Loss and Toning trains in which phase(s)?
A client with a goal of Muscle Enhancement trains in which phase(s)?
A client with a goal of Peak Performance trains in which phase(s)?
This phase consists of moderate weight & repetitions with high amounts of volume, generated by super-setting strength exercises w/stabilization exercises:
Which exercises listed below, best describes a super set in the Conditioning phase?
The goal of this phase, is to maximize muscle growth by incorporating heavy weight with moderate/low reps:
Which exercises listed below would be an example of a resistance exercise in the Muscle Enhancement phase?
This phase consists of super-setting a heavy strength movement for low repetitions, with a light power movement performed as fast as can be controlled:
Which exercises listsed below best describes a super set in the Performance phase?
This phase is crucial for preparing the body for future phases. During this phase, machine use is limited and functional exercises are the main focus:
Only body weight exercises are used in the Foundation phase.
The goal of this phase is to increase strength. During this phase, heavy weight is used with low reps:
Which statement is an accurate description of phase progression in the Annual Program Designs:
What type(s) of exercises are used in the Foundation Phase?
What type(s) of exercises are used in the Conditioning Phase?
What type(s) of exercises are used in the Muscle Enhancement Phase?
What type(s) of exercises are used in the Strength Enhancement Phase?
What type(s) of exercises are used in the Performance Phase?
No matter how advanced, all clients start in which phase?
What is the recommended rep range for resistance training in the Strength Enhancement phase?
What is the recommended rep range for resistance training in the Foundation phase?
What is the recommended rep range for resistance training in the Muscle Enhancement phase?
Which leg exercise listed below would best fit in the Foundation phase?
Speed, Agility, and Quickness drills are strongly recommended in which phase?
The Performance phase is geared toward sport specific training:
Which methods of exercise below could be used in the Foundation phase?
Core exercises are described as:
An example of a reactive exercise is: