Test answers for Master Trainer Certification 2016

6 Answered Test Questions:

1. What is not true about a mesocycle?

Answers:

• It refers to a very long training cycle, usually one year

• A number of microcycles constitute a mesocycle

• It can be utilized to develop strength, endurance and power

• It usually has five weeks of workout and one week of active rest

2. What would be 1RM of a client who does 12 reps with 100lbs?

Answers:

• 129

• 139

• 193

• 142

3. State whether true or false:

You should rest your chest against the back pad while doing Rear Delt Fly.

Answers:

• True

• False

4. Which of these decreases flexibility?

Answers:

• Higher intake of water

• Ehlers-Danlos Syndrome

• Bone structure

• Connective tissue

5. What would be a client's BMI if a client's weight is 50kgs and his height 1.55m?

Answers:

• 20.8kg/sq m

• 18.5kg/sq m

• 29.9kg/sq m

• 21.8kg/ sq m

6. Which of the following is not a phase of linear periodization?

Answers:

• Strength

• Hypertrophy

• Power

• Flexibility

63 NOT Answered Yet Test Questions:

(hold on, will be updated soon)

7. Which of these is not a component of fitness in youth?

Answers:

• Metabolism

• Endurance

• Flexibility

• Strength

8. Which of these is not a characteristic of the hypertrophy phase of periodization?

Answers:

• It is helpful for the high intensity phase to follow

• It is helpful to achieve a high level of muscular endurance

• It consists of 20 reps

• It is a moderate to high intensity phase

9. State whether true or false:

Exercises can trigger an asthma attack.

Answers:

• True

• False

10. In which type of muscle action does the muscle shorten in length as it contracts?

Answers:

• Isometric

• Eccentric

• Isotonic

• Isokinetic

11. Which of the following is correct about Dumbbell One Arm Upright Row?

Answers:

• It is important to maintain good posture while performing this exercise

• It is important to keep your elbow slightly bent at the bottom of the motion, in order to maintain pressure on your deltoid muscle

• You should not jerk your back while raising the dumbbell

• All of the above

12. What is Basal Metabolic Rate or BMR?

Answers:

• It is the breakdown of the ingested food leading to the production of energy

• It is a set of constructive metabolic processes

• It is an individual's minimum calorific requirement at rest

• It is the rate required to maintain a stable internal environment

13. State whether true or false:

Improvement in one's explosive strength hampers acceleration.

Answers:

• True

• False

14. What is the exercise in the picture called?

Answers:

• Cable Seated Crunch

• Cable Triceps Extension

• Cable Lateral Raise

• Cable Kneeling Triceps Extension

15. State whether true or false:

Anabolism comprises of chemical reactions that break down complex molecules into simpler ones and produce energy.

Answers:

• True

• False

16. The five sets in a Pyramid include:

Answers:

• 12, 8, 10, 10 and 12 reps

• 12, 10, 8, 10 and 12 reps

• 8, 10, 12, 10 and 12 reps

• 12, 10, 10, 12 and 8 reps

17. Which of these helps improve metabolism?

Answers:

• Weight lifting

• Resistance Training

• Aerobic exercises

• Strength Training

18. What is the exercise in the picture called?

Answers:

• E-Z Bar Lying Row

• Dumbbell Lying Row

• Dead Lift

• Weighted Incline Leg-Hip Raise

19. Lifting the leg and keeping it high without any outside support is an example of _______ flexibility.

Answers:

• dynamic

• static-active

• static-passive

20. State whether true or false:

A low resting heart rate indicates a good health condition.

Answers:

• True

• False

21. Which of the following is correct about Cable Standing Fly?

Answers:

• It targets the chest muscles

• You need to lie face up on a decline bench between the cable crossover machines to perform this exercise

• It targets the leg muscles

• You need to lift your body off the floor by extending your arms to do this exercise

22. Which of these is not a kind of proprioceptor?

Answers:

• Intrafusal fiber

• Sarcomere

• Golgi tendon organ

• Pacinian corpuscle

23. Which of these is not a level of organization in the body?

Answers:

• Molecular

• Organ

• Process

• System

24. An individual's rate of perceived exertion measuring 13 on the Borg scale would indicate that it is:

Answers:

• very light

• somewhat hard

• no exertion at all

• maximal exertion

25. What is concentric strength?

Answers:

• It is the maximum amount of weight that you can lower under control while exercising

• It is the maximum amount of weight that you can hold in a stationary position for a long time

• It is the strength per unit of time or the maximum force produced in minimum time

• It is the state when the muscle shortens in length and develops tension when it tries to overcome resistance

26. What does DOMS stand for?

Answers:

• Duration of Onset Muscle Soreness

• Delayed Onset Muscle Soreness

• Delayed Offset Muscle Soreness

• Delayed Onset Mass Soreness

27. Which muscles does the Pectoral Fly work?

Answers:

• Traps

• Back

• Abdomen

• Chest

28. State whether true or false:

The volume of training load is directly proportional to its intensity.

Answers:

• True

• False

29. Which of these is not true about Drop Sets?

Answers:

• The same exercise is performed for a number of sets without any rest in between and without lowering the weight after each set

• They work well when extra intensity is required

• They are a great way to achieve harder and ripped muscles

• They are one of the best methods for complete exhaustion of the muscles

30. Which of the following body part does the Incline Cable Pushdown target?

Answers:

• Triceps

• Abdomen

• Legs

• Back

31. Which of these are examples of Push-Pull Supersets?

Answers:

• A combination of biceps curls with the triceps pushdown

• Flexing the abs hard and holding them in the flexed position

• A combination of shoulder press and lat pull down

• The twenty-rep squat

32. Which of these is a determinant of VO2 max?

Answers:

• Cardiac output

• Strength

• Metabolism

• Flexibility

33. The laboratory method to test flexibility of various joints is known as __________.

Answers:

• goniometry

• sit and reach test

• toe-touch test

• GXT method

34. What would be the training zone (upper and lower end) of a 25 year old man with a RHR of 70?

Answers:

• 170, 145

• 175, 145

• 140, 170

• 140, 175

35. What is true about Cable Neck Extension?

Answers:

• You have to put your neck in the harness cable attachment

• You should sit some distance away from the middle pulley

• You should sit facing the pulley

• You should sit on the side of the pulley

36. What is the purpose of cheat reps?

Answers:

• To increase intensity

• To achieve further reps

• To increase the weight

• To increase flexibility

37. The maximum level of tension that can be created by a group of muscles is known as ____________.

Answers:

• muscular endurance

• muscular strength

• aerobic endurance

• Body Mass Index

38. Which of these is not true about wrist straps?

Answers:

• They are very useful for a deadlift

• They strengthen the bones of the wrist

• They help a lifter to use more weight initially than he would be able to handle safely for the entire set

• They help to build muscle

39. Which of the following is Pre-Exhaustion a combination of?

Answers:

• An isolation exercise with a compound exercise

• Drop Sets with Super Sets

• Push-Pull Supersets and Drop Sets

• Rest-Pause and isolation exercises

40. What is the exercise in the picture called?

Answers:

• Barbell Rear Delt Row

• E-Z Bar Lying Row

• Dumbbell Lying Row

• Barbell Bent Arm Pullover

41. Which of these is a determinant to measure a person's abdominal obesity?

Answers:

• Skinfold measurement

• Body Mass Index

• Waist Hip ratio

• Computer Tomography

42. Which of the following activities is/are not recommended for people belonging to special populations?

Answers:

• Jogging

• Biking

• Lap swimming

• Tennis

43. What is a goniometer?

Answers:

• It is a device to measure metabolism

• It is a device to measure strength

• It is a device to measure the range of movement

• It is a device to measure the training load

44. Which body part does the Smith Machine Front Press work?

Answers:

• Chest

• Back

• Triceps

• Shoulders

45. __________ are a combination of Pyramids and Drop Sets.

Answers:

• Supersets

• Diminishing Sets

• Drop Sets

• Burnouts

46. State whether true or false:

You can use a lifting belt to do a Barbell Front Raise.

Answers:

• True

• False

47. Which of these is a function of glycolysis?

Answers:

• It is used to make ATP

• It provides energy for medium-duration workouts like bodybuilding, wrestling and swimming

• It uses the mitochondria in the cells to produce energy

• It helps to transform a glucose molecule (which enters the cell from the blood) into pyruvic acid which releases energy

48. Which test of measuring cardio respiratory fitness entails walking on a treadmill?

Answers:

• Coopers test

• GXT method

• The Rockport Walking test

• The YMCA 3-minute step test

49. Which of these resistance devices is designed in order to make an individual's weight increase or decrease during an exercise movement?

Answers:

• Constant resistance devices

• Accommodating resistance devices

• Variable resistance devices

• Static resistance devices

50. Which of these exercises target the chest?

Answers:

• Reverse Preacher Curl with EZ Bar

• Decline Cable Fly

• Reverse Calf Raise

• Dumbbell Raise

51. __________ measures the flexibility of the lower back and that of the hamstring muscles.

Answers:

• Hip Flexor flexibility

• Sit and Reach test

• Passive range of motion

• Dynamic flexibility

52. Which of the following is not true about Standing Side Reach Lat Stretch?

Answers:

• You need to place one arm on your hip

• You need to kneel in front of a chair on a mat

• You need to raise either arm overhead

• You need to lean towards the opposite side of the raised arm

53. Give the correct sequence for performing a Barbell Close Grip Bench Press?

1.Keep your wrists straight and your elbows close to your body
2.Grip the barbell with your hands 15-18 inches apart
3.Push the barbell back up while exhaling
4.Lift the barbell off of the rack and slowly lower it towards your chest

Answers:

• 1,2,3,4

• 4,3,2,1

• 2,4,1,3

• 2,4,3,1

54. Which of the following kinds of periodization starts from a high volume of low intensity workout and moves towards a low volume of high intensity workout?

Answers:

• Linear Periodization

• Alternating Periodization

• Step Periodization

• Skill-Strength Periodization

55. An individual holding his position of half squat for a long time is an example of ___________.

Answers:

• explosive strength

• isometric strength

• eccentric strength

• concentric strength

56. What would be a woman's BMR if she weighs 55 kilograms, is 153 cm tall and 24 years of age?

Answers:

• 1400

• 1253.25

• 1353.25

• 1533.25

57. Which of these is true about fascial stretching?

Answers:

• It is also called the contract-relax-contract

• It combines flexibility exercises with massage

• It is rigorous and arduous

• It uses the momentum of a moving body or a limb

58. _________ are used best for opposing muscle groups.

Answers:

• Supersets

• Drop Sets

• Push-Pull Sets

• Staggered Sets

59. The result that one expects from training  is called___________.

Answers:

• aerobic endurance

• anaerobic endurance

• oxygen debt

• training effect

60. State whether True or False:

It is important to lock your knees when you return to the starting position while performing front squats with the Smith machine.

Answers:

• True

• False

61. Which sport tests the limit strength of an individual?

Answers:

• Rowing

• Biking

• Push-ups

• Power Lifting

62. Which of these tests measures the fitness levels of your chest muscles?

Answers:

• 1 RM testing

• Crunch test

• GXT method

• The Push-Up test

63. What is not true about the trap muscles?

Answers:

• They are responsible for movements of the shoulder blade

• They play a role in the breathing process

• They are responsible for straightening the elbow in order to extend the arm

• They contribute in the movement of the neck and the head

64. Which of these is not a component of fitness?

Answers:

• Muscular strength

• Muscular endurance

• Flexibility

• Metabolism

65. State whether true or false:

Girls who exercise in the childhood will have a better bone health in their lifetime.

Answers:

• True

• False

66. Which of these is a source of energy?

Answers:

• ATP-CP pathway

• Glycolysis

• Aerobic system

• Catabolism

• Anabolism

67. Circling arms, exaggerating a kicking action and walking lunges are examples of  __________.

Answers:

• isometric stretching

• dynamic stretching

• ballistic stretching

• PNF stretching

68. State whether true or false:

Isometric contractions improve muscular endurance.

Answers:

• True

• False

69. State whether true or false:

You can do as many reps as you feel like until you get fatigued in Strip Sets.

Answers:

• True

• False