Personal Training

Maximum heart rate with a lower limit range for 50 years old

• 102

A cool down is needed to ____________

• Stop injuries
• lower the heart rate and prevent muscle discomfort
• improve flexibility
• improve strength

_Select the formula for calculated maximum heart rate with the lower limit

• 220 - age x 60%
• 220 - age x 80%

In order to keep a client's hands up, I will use ______ as a guide for their thumbs.

• Ears
• Temples
• Jawline
• Nose

What are Beta Blockers?

• Increase blood pressure and decrease heart rate
• Increase heart rate and increase blood pressure
• Decrease heart rate and decrease blood pressure
• Increase heart rate and decrease blood pressure

Elevated Blood Pressure

• Less than 120/80 mm Hg
• Systolic between 120 and 129 and diastolic less than 80 mm Hg
• Systolic between 130 and 139 or diastolic between 80 and 89 mm Hg
• Systolic 140 or higher or diastolic 90 mm Hg or higher

Which punches are considered power punches? Check all that apply

What controls the process of changing membrane potential in the nerve cell membrane by allowing sodium ions to rush into the cell?

• Depolarization
• Saltatory conduction
• Sodium-potassium pump
• Hyperpolarization

The ______ is the least used kick with the client

Rustin made sure that the air conditioner and lights in the training hall are turned off before going home

• Bring back all equipment in place after use
• Return the equipment properly or leave the venue clean
• Take care in using facilities and equipment
• Be alert and aware in the training area

When calling punches, I can call the punch a few times in a row and then just alternate bringing my mitt up and down.

• True
• False

Healthy Range for Blood Pressure

• Less than 120/80 mm Hg
• Systolic between 120 and 129 and diastolic less than 80 mm Hg
• Systolic between 130 and 139 or diastolic between 80 and 89 mm Hg
• Systolic 140 or higher or diastolic 90 mm Hg or higher

Which is a cardiovascular disease characterized by hardening of arteries as well as thickening of arterial walls and loss of elasticity?

• Arthritis
• Atherosclerosis
• Chronic Obstructive Pulmonary Disease (COPD)
• Diabetes

What part within the muscle fiber stores glycogen and myoglobin and is made up of lipids, enzymes and various types of cellular organelles?

• Transverse tubules
• Myofibrils
• Sarcolemma
• Sarcoplasm

What is the LPHC?

• made up of the lumbar spine (low-back area), pelvis, abdomen, and hip musculoskeletal structures; it is more commonly referred to as the “core.”

How do you predict your heart rate?

• x RPE by 10
• / RPE by 10
• Increase it
• Count reps

How many flashes does the Lumea Precision Plus have, making it last 10 years?

• 100,000
• 10,000
• 15,000
• 150,000

Wrestling is to Judo as Boxing is to _______ ?

• Sambo
• Greco - Roman
• Jiu Jitsu
• Kung Fu

What is the most popular way of male shaving?

• A blade
• Electric shaver
• Rotary shaver

Which punch is the most difficult to do with your client?

To catch my client's uppercut, I should have my mitt where?

• Right by his chin facing my palm down
• Far away from his face
• Close to my pocket
• At a 45 degree angle by his mid section

Which Razor is specific to Boots, is wet and dry and is great for anyone with a stronger beard

• SensoTouch
• Aquatouch
• Aquatouch Pro
• PowerTouch

How do my toes finish when throwing a hook?

• My toes finish in the same place they started
• My toes finish facing the trainer
• My toes finish facing away from the trainer
• A, B, and C are correct

Outcome Goals

• Place in top 10 in a 10K race • Achieving a certain level of body fat • Achieving a certain level of strength improvement
• Jog for 45 minutes, starting at 6:30 a.m. Monday–Friday to assist with weight loss efforts. • Eating 1600 calories per day of mostly whole, unprocessed foods to assist with weight loss efforts. • Strength training 5 days per week, targeting each muscle group to increase gains in muscle mass.

Which defensive tactic has you move side to side to avoid punches?

• Duck
• Phone
• Perry
• Slip

RPE stands for:

• Rate of perceived exertion
• Rate of perceived exercise
• Rating of perceived energy
• Rate of perceived tiredness

Pilates sessions can be taken one on one, or as a duet.

• True
• False

The PowerTouch Pro is the top of the range in the dry shaving range, and great for sensitive skin

• True
• False

If you are asked "why should I purchase a Philips shaver", what would you say?

• It is No.1 worldwide
• It is suitable for all skin types
• The blades are patterned to the skin
• All products have a 2 year guarantee
• It has been going since the 1930's
• All of the above

What is a general rule in proper etiquette and safety in the use of facilities and equipment?

• Be polite
• Be naughty
• Be friendly
• Be nice

Empty bottled water was disposed of properly by Kristine and Ernesto since they were the only pair left in the dance studio after practice

• Bring back all equipment in place after use
• Take care in using facilities and equipment
• Check yourself-practice proper personal hygiene and care
• Return the equipment properly or leave the venue clean

Pilates Mat classes are offered with membership and are free of charge to take daily.

• True
• False

How does one practice proper hygiene and care?

• Never use deodorant and take a bath daily
• Force, yourself to engage in physical activity even if you are feeling sick.
• Take a bath or use deodorant if needed
• All of the above

What relays information to the central nervous system about changes in the body and limbs' positions due to muscular motions?

• Muscle spindles
• Motor endplates
• Proprioceptors
• Nerve cells

What are the Lumea key benefits?

• Clinically proven, No.1
• Painless
• You are still able to shave throughout
• Cordless
• All of the above

Calculate the maximal heart rate with a lower limit for 13 years old.

• 124.1
• 124.2
• 124.3
• 124.4

When calling for punches as the trainer, it is important that I __________

• Put my mitts up only when I want the client to throw punches
• Hold the mitts up all the time
• Call out the punches every time
• Use every combination with the client

When Personal Trainers offer complimentary sessions for a new member it is called a VFP Fitness Appointment.

• True
• False

Extrinisic Motivation

• Social recognition • Rewards from competitions (trophy or award) • Improvement of physical appearance
• Stress relief • Increasing energy • Finding new ways to be challenged physically

Which toothbrush is top of the range in the Sonicare range?

• Sonicare Diamond Clean
• Sonicare Healthy White
• Sonicare Flexcare
• Sonicare Flexcare Plus

Personal Training packages must be paid in full.

• True
• False

Which of the following medications produces a lower heart rate at rest and while exercising?

• Antidepressants
• Diuretics
• Beta Blockers
• Antihistamines

What is the last advanced combination we worked on in the class?

• 1,2,2,4,3
• 1,2,1,2,3,3
• 1,1,2,3,3
• 1,1,4,3,2,3

As a monthly client, you must commit to 2x a week with a trainer.

• True
• False

Super lift and cut is on all Philips shavers

• True
• False

All Sonicare toothbrushes have a smart timer

• True
• False

Remy and her partner were not in the mood to practice tinikling; therefore, she just let the others use the venue and the sound system. What etiquette is being shown?

• As a rule, remember to be nice.
• Move on the double; do not loiter around the venue or hang on to equipment doing nothing
• In performing exercises and movement in general, practice good form first
• Be alert and aware in the training area

All Philips products come with a 2 year guarentee

• True
• False

When throwing a leg kick, what is the contact point on my opponent that causes the most damage?

• Knee
• Charlie horse
• Shin
• Peroneal nerve

One on One Pilates training is exercise performed in a private studio using specific Pilates equipment.

• True
• False

Anaerobic movement is characterized by long bouts of exercise consuming large amounts of oxygen?

• True
• False

Be _______ and aware in the training area.

• alert
• asleep
• kind
• patient

The recommended time to change your toothbrush heads 3 months?

• True
• False

Across the whole range of Sonicare, you are provided with the same level of clean, what sets the toothbrushes apart?

• The toothbrush modes
• The vibrations
• The price
• The amount of toothbrush heads

I can give my client a great workout with only the jab and footwork.

• True
• False

Which type of stretching is most effective for increasing flexibility?

• static
• ballistic
• PNF
• dynamic

Which punch is the #3?

• Jab
• Straight
• Hook
• Uppercut

Aerobic activity is characterized by short bursts of activity, similar to boxing.

• True
• False

Practice proper personal __________ and care

• hygiene

Hypertensive Crisis

• Systolic 140 or higher or diastolic 90 mm Hg or higher
• Systolic greater than 180 and/or diastolic greater than 120 mm Hg
• Systolic between 120 and 129 and diastolic less than 80 mm Hg
• Less than 120/80 mm Hg

Which toothbrush is Philips Best Seller?

• Sonicare Healthy White
• Sonicare Diamond Clean
• Sonicare Airfloss
• Sonicare Flexcare Plus

If I'm left handed, I throw the uppercut with my right hand

• True
• False

Leaving the weights anywhere can cause____________.

• injury

Which exercise works on your core strength

• lunges
• squats
• the plank
• bicep curls

In number format, what combination is a hook, jab, hook, straight, jab, cross, jab, uppercut?

Members receive a one hour complimentary session with a Pilates instructor when they join.

• True
• False

Give the meaning of these acronyms:RHR

• resting heart rate

When slipping punches, your client should __________?

• Move backward
• Move to the inside
• Move to the outside
• Move into the punch

_Select the calculated formula for the maximum heart rate with a higher limit range.

• 220 - age x 60%
• 220 - age x 80%

Disarrayed tables and chairs that were used as props were returned properly by Daphne and her team to its original storage area after their street dance presentation.

• Only use equipment that you already know how to use
• Return the equipment properly or leave the venue clean
• Take care in using facilities and equipment
• Bring back all equipment in place after use

Type 2 Diabetes

• Genetic & unpreventable, need insulin
• body produces insulin but doesn't use it properly, insulin resistance- cells struggling to take in extra glucose

Personal TrainersPersonal trainers at the EDGE work for themselves and use the EDGE gyms to train their clients.

• True
• False

The EDGE offers 30 minute training sessions.

• True
• False

A common problem for new boxers is:

• Dropping hands
• Looking down
• Elbows out
• All of the above
• A and C
• A and B
• B and C

If you are a pilates client, you can not be a Personal training client.

• True
• False

PilatesPilates instructors at the EDGE offer 30 and 60-minute sessions.

• True
• False

The EDGE offers 60 minute training sessions only.

• True
• False

It is important to use a reporting system to record injuries that happen at school to identify causes and plan preventive strategies for the school.

• TRUE
• FALSE
• SOMEWHAT

The inside leg kick will be practiced the least with our clients

• True
• False

Grade 12 learners will be having their cheer dance practice in their PE class. Maria is feeling a bit under the weather (feeling sick). So, she informed her PE teacher about it and just went home to rest.

• Check yourself--practice proper personal hygiene and care
• In performing exercises and movement in general, practice good form first
• As a rule, remember to be nice
• Move on the double; do not loiter around the venue or hang on to equipment doing nothing

Why do we box with our clients? check all that apply

There are 4 Levels of Personal trainers: Coach, Advanced, Elite, and Master

• True
• False

What share do Philips have in the shaving world, which makes them number 1?

• 50%
• 61%
• 40%
• 90%

Which statement is true?

• When learning footwork, our client will cross their feet
• When learning footwork, the client will push off the left foot to move right
• When learning footwork, the client will push off the left foot to move left
• When learning footwork, the client will push off the right foot when moving right

Which kick is easiest to practice with your client?

• Leg
• Head
• Push
• Straight up

Members have the option to purchase training sessions packages or pay as they go, on a monthly basis.

• True
• False

Which of the following are the principles of boxing that we worked on in the seminar?

Give the meaning of these acronyms:MHR

• maximum heart rate

If I'm boxing and I want to hit my opponent in the head, I would set it up with what punch?

• Jab
• Straight
• Hook
• Uppercut
• Body Shot

Give the meaning of these acronyms:BPM

• beats per minute

The turning axis for a right handed boxer is _______?

Maximum heart rate with a higher limit range for 50 years old

• 136

COPD

• umbrella term for lung diseases characterized by increased breathlessness, airflow limitation, and accelerated decline of lung function
• an abnormal growth of cells that can result from a wide range of genetic and environmental factors.
• hormone produced by the pancreas that helps glucose get into cells to provide the energy for work.

Which is a principle of boxing?

• Turn sideways
• Hands up
• Elbows in
• All of the above

Sonicare Airfloss, what mouthwash can you not use in the product?

• Listerine
• Dentyl
• Colgate
• Corsodyl

What is the main difference between a boxer and kick-boxer stance?

• Chin is down in boxing
• Hands are higher in boxing
• Feet are closer together in boxing
• Feet are closer together in kickboxing

What advise must you provide consumers wanting to buy the Lumea?

• Tattoos must be avoided
• Moles must be covered/avoided
• Pregnant ladies must not use it
• Must not be used if you have fake tan on or have recently used the sunbed
• Must not be used on very fair or very dark skin
• All of the above

Calculate the maximal heart rate with a higher limit for 17 years old.

• 162.4

If you are a left handed boxer, which foot do you have in front?

• Left
• Right
• Either
• Both

What is the entry level shaver for Philips?

• PowerTouch
• SensoTouch
• AquaTouch

Personal training must be one on one.

• True
• False

Which of the following are striking arts?

Stage 2 Hypertension

• Systolic 140 or higher or diastolic 90 mm Hg or higher
• Systolic between 130 and 139 or diastolic between 80 and 89 mm Hg
• Systolic between 120 and 129 and diastolic less than 80 mm Hg
• Less than 120/80 mm Hg

A blood pressure of 142/92 is considered...

• Low
• Moderate
• Normal
• High

What does 3 rings on shavers do?

• 50% faster for a closer shave
• Looks better

If my client is left handed, which handed do I catch the uppercut with?

• Right
• Left
• Either
• Both

Gustav greets his dance colleagues before the start of the practice

• Check yourself-practice proper personal hygiene and care
• In performing exercises and movement in general, practice good form first
• As a rule, remember to be nice
• Be alert and aware in the training area

Which toothbrush is specifically for gum health, and will clinically improve your gums in two weeks?

• Sonicare Flexcare Plus
• Sonicare Diamond Care
• Sonicare Healthy White
• Sonicare Power Up

Training sessions must be paid for before using them.

• True
• False

What are the 4 Ps of Marketing

• product, price, promotion, and place
• price, plan, place, and product
• plan, promotion, peers, and product

The EDGE employs nationally certified trainers.

• True
• False

A common mistake for a new boxer is ________? Check all that apply

Rio, being the team leader of the cheer dance club always reminds everyone on his team to get enough sleep and exercise for a sound presence of mind during practice and presentation.

• Be alert and aware in the training area
• Take care in using facilities and equipment
• Move on the double; do not loiter around the venue or hang on to equipment doing nothing
• Check yourself-practice proper personal hygiene and care

Type 1 Diabetes

• Genetic & Unpreventable, without insulin levels can go to dangerous levels
• Body produces insulin but isn't used by the cells properly.

What toothbrush would you recommend for consumers wanting whiter teeth in 14 days?

• Sonicare Healthy White
• Sonicare Flexcare
• Sonicare Airfloss
• Sonicare Powerup

If you were training with high weights and low reps which component of fitness would you be working?

• Dynamic strength
• Strength endurance
• Elastic strength
• Maximum strength

Which is one of the main differences between a boxer and kickboxer stance?

• Feet are closer together for a boxer
• Feet are closer together for a kickboxer
• Hands are lower in boxing
• Hands are higher in kickboxing

What do I do to avoid elbow pain when catching punches?

• Ask my client to hurry up
• Ask my client to pop his punches
• Drive my mitt into his punches
• Use tiger balm on my elbows

The low leg kick is the hardest for our clients because they have to rotate on their front toe.

• True
• False

Which are defensive tactics we worked on in the seminar? Check all that apply

Personal Trainers and Pilates Instructors are held accountable to goals just like all other employees.

• True
• False

The EDGE offers a Transformation plan for new members, with 10 strategies for success.

• True
• False

Which of these signs/symptoms is synonymous with ischemia?

• Dizziness
• Difficulty breathing with usual activities
• Pain (tightness) or discomfort in jaw
• Pain sensations or cramping in lower extremities

Do not _______ the equipment.

• hug

When inside the gym, what manners should be observed appropriately?

• Walking without a shirt
• Wearing slippers
• Hugging the equipment
• Returning the dumbbell after use

Members have the option to work with a trainer during any of the gym's business hours of operation.

• True
• False

I can catch a body shot with my ______ hand

What percentage of people floss?

• 75%
• 28%
• 40%
• 17%

Boxing is to Kickboxing as Sambo is to _________ ?

• Tae Kwon Do
• Karate
• Judo
• King Fu

Give the meaning of these acronyms:PMHR

• personal maximum heart rate

Process Goals

• Jog for 45 minutes, starting at 6:30 a.m. Monday–Friday to assist with weight loss efforts. • Eating 1600 calories per day of mostly whole, unprocessed foods to assist with weight loss efforts. • Strength training 5 days per week, targeting each muscle group to increase gains in muscle mass.
• Place in top 10 in a 10K race • Achieving a certain level of body fat • Achieving a certain level of strength improvement

If I'm right handed and I'm fighting a right handed boxer, I should circle to my right to avoid his takedown in an MMA fight.

• True
• False

If my opponent is right handed and throwing the 1,2 at me and I am right handed, which hands do I catch his punches with?

• Right for his 1, left for his 2
• Left for his 1, right for his 2
• Right for his 1, Right for his 2

The act of throwing a 6 punch combination is aerobic

• True
• False

Which toothbrish is basically Healthy White and Flexcare toothbrushes in one?

• Sonicare Flexcare Plus
• Sonicare Diamond Clean
• Sonicare Powerup
• Sonicare Easyclean

How would you apply progressive overload to your training programme?

• Decrease recovery time
• Increase reps
• Increase weights
• All of the above

Which of these forms states that the client is acknowledging having been notified about the risks associated with exercise?

• Release of Liability
• Waiver
• Informed Consent
• Medical Release

If I'm a right handed, I catch the hook from a right handed boxer with which mitt?

• Right
• Left
• Either
• Depends on which foot they have forward

The SensoTouch 3D is the top of the range Philips shaver

• True
• False

The Aquatouch shaver is specifically to get gents away from using blades, what age range should it be aimed at?

• 16-35 year old
• 35-50 years old
• 50-60 years old50-60 years old
• 60 plus

Flexibility is the ___________ of motion around a joint.

• range

LDL Cholesterol Levels

• less than 75 milligrams per deciliter (mg/dL).
• less than 90 milligrams per deciliter (mg/dL)
• less than 200 milligrams per deciliter (mg/dL)
• less than 100 milligrams per deciliter (mg/dL).

When putting a client into their stance, I will first ask them if they are right or left handed

• True
• False

If I'm right handed and I perry a punch with my right hand, which counter punch would be the quickest punch to return to my opponent?

Pilates can be taken during pregnancy and when injured to help strengthen the body and is low impacting.

• True
• False

Stage 1 Hypertension

• Less than 120/80 mm Hg
• Systolic between 120 and 129 and diastolic less than 80 mm Hg
• Systolic between 130 and 139 or diastolic between 80 and 89 mm Hg
• Systolic 140 or higher or diastolic 90 mm Hg or higher

Intrinsic Motivation

• Social recognition • Rewards from competitions (trophy or award) • Improvement of physical appearance
• Stress relief • Increasing energy • Finding new ways to be challenged physically

F stands for _____________in the FITT principle.

• Frequency

Which organ system is responsible for the transport of nutrients, removal of waste and overall environmental maintenance to support the body's function?

• Respiratory
• Reproductive
• Cardiovascular
• Endocrine

An example of mobility exercises are........

• deltoid stretch
• groin stretch
• hamstring stretch
• shoulder shrugs

What should you recommend for someone wanting to buy a Lumea who has not researched it?

• Please take a leaflet, read it through and speak to your doctor if you need to
• Take it home and just give it a try
• It's fine for ALL skin types

Reformer class is a semi-private group using the reformer for one hour.

• True
• False