Personal Training

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

• Right
• Left
• Either
• Both

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

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

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

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

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

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

• 102

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

• True
• False

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

The ______ is the least used kick with the client

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

• Antidepressants
• Diuretics
• Beta Blockers
• Antihistamines

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.

All Philips products come with a 2 year guarentee

• True
• False

All Sonicare toothbrushes have a smart timer

• True
• False

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

• Duck
• Phone
• Perry
• Slip

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

Flexibility is the ___________ of motion around a joint.

• range

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

• 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

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 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

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

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

Training sessions must be paid for before using them.

• True
• False

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

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

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

• True
• False

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

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

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

Practice proper personal __________ and care

• hygiene

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

• 50%
• 61%
• 40%
• 90%

Personal training must be one on one.

• 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

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

• SensoTouch
• Aquatouch
• Aquatouch Pro
• PowerTouch

The EDGE offers 30 minute training sessions.

• True
• False

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

• True
• False

Give the meaning of these acronyms:RHR

• resting heart rate

F stands for _____________in the FITT principle.

• Frequency

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

• Left
• Right
• Either
• Both

What does 3 rings on shavers do?

• 50% faster for a closer shave
• Looks better

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

What is the entry level shaver for Philips?

• PowerTouch
• SensoTouch
• AquaTouch

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

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

• 220 - age x 60%
• 220 - age x 80%

Boxing is to Kickboxing as Sambo is to _________ ?

• Tae Kwon Do
• Karate
• Judo
• King Fu

The act of throwing a 6 punch combination is aerobic

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

• True
• False

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

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

• True
• False

Type 1 Diabetes

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

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 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

How would you apply progressive overload to your training programme?

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

Super lift and cut is on all Philips shavers

• True
• False

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

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

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

• Low
• Moderate
• Normal
• High

Which exercise works on your core strength

• lunges
• squats
• the plank
• bicep curls

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

I can catch a body shot with my ______ hand

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

Which punches are considered power punches? Check all that apply

RPE stands for:

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

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

• True
• False

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

Which type of stretching is most effective for increasing flexibility?

• static
• ballistic
• PNF
• dynamic

Give the meaning of these acronyms:PMHR

• personal maximum heart rate

Do not _______ the equipment.

• hug

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

• True
• False

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

• True
• False

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

• 136

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

• True
• False

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

• True
• False

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

What are the Lumea key benefits?

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

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

• True
• False

Which kick is easiest to practice with your client?

• Leg
• Head
• Push
• Straight up

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

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

How do you predict your heart rate?

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

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

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

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

• 124.1
• 124.2
• 124.3
• 124.4

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

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

• True
• False

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

Which punch is the #3?

• Jab
• Straight
• Hook
• Uppercut

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

• 100,000
• 10,000
• 15,000
• 150,000

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

• True
• False

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

The turning axis for a right handed boxer is _______?

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

The EDGE employs nationally certified trainers.

• True
• False

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

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

Which of the following are striking arts?

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

• 220 - age x 60%
• 220 - age x 80%

Give the meaning of these acronyms:MHR

• maximum heart rate

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

• 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

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

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

• True
• False

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 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 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 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

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

Which is a principle of boxing?

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

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

• Ears
• Temples
• Jawline
• Nose

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

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

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

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

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 toothbrish is basically Healthy White and Flexcare toothbrushes in one?

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

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

• 162.4

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?

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

Which toothbrush is Philips Best Seller?

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

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

• True
• False

What is the most popular way of male shaving?

• A blade
• Electric shaver
• Rotary shaver

A cool down is needed to ____________

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

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

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

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

• Listerine
• Dentyl
• Colgate
• Corsodyl

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 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.”

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

• True
• False

What percentage of people floss?

• 75%
• 28%
• 40%
• 17%

Give the meaning of these acronyms:BPM

• beats per minute

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

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

• True
• False

The recommended time to change your toothbrush heads 3 months?

• True
• False

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

• True
• False

Be _______ and aware in the training area.

• alert
• asleep
• kind
• patient

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

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

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

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

• True
• False

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

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 EDGE offers 60 minute training sessions only.

• True
• False

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).

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

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

• True
• False

Leaving the weights anywhere can cause____________.

• injury

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

• Knee
• Charlie horse
• Shin
• Peroneal nerve

When slipping punches, your client should __________?

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

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

• True
• False

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

• True
• False

Personal Training packages must be paid in full.

• True
• False

Wrestling is to Judo as Boxing is to _______ ?

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

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