Which periodization model is suggested for beginners?

undulating

linear

block

How often should a client’s needs and abilities be updated after the initial consultation and fitness assessment? 

1–2 weeks

4–6 weeks

10–12 weeks

What is the recommended distance for performing movement prep exercises? 

40–45 yards

30–35 yards

20–25 yards

Which is the most appropriate order for the warm-up?

general movement, mobility drill, specific warm-up exercise

mobility drill, specific warm-up exercise, general movement

specific warm-up exercise, general movement, mobility drill

What should be the initial focus of a new strength training program?

strength

power

hypertrophy

Which of the following is considered a regression from the standard push-up?

stability ball push-up

archer push-up

plyometric push-up

Which exercise is typically performed with a lower load and higher repetitions during a strength phase? 

barbell deadlift

triceps extension

goblet squat

Which of the following exercise pairings is an example of a super set? 

pull-up and front squat

push-up and bench press

leg extension and leg curl

What is the recommended work-to-rest period for a novice client performing circuit training? 

1:2

2:1

1:1

Which exercise primarily works the lateral core?

waiter’s carry

stability ball pike

band hip thruster

What increases with sarcoplasmic hypertrophy?

actin

glycogen

myosin

What is a consequence of long rest periods during a hypertrophy training session?

Growth hormone secretion can decrease.

Release of testosterone is increased.

Uptake of insulin can be impaired.

Which of the following represents the recommended exercise order during maximal strength training?

leg extension, dead lift, front squat

triceps push-down, overhead press, lateral raise

back squat, forward lunge, hamstring curls

Which of the following involves a strength exercise followed by a power exercise?

super set

complex set

cluster set

Which falls within the scope of practice for personal trainers regarding nutrition?

creating meal plans for weight maintenance

recommending reputable supplements

sharing information from public sources

How many grams of protein per kilogram of bodyweight is recommended for individuals who are restricting calories and strength training?

0.5–1.0

1.5–2.0

2.5–3.0

What is recommended for a client seeking to gain muscle mass?

Increase daily caloric intake by about 500 calories.

Decrease carbohydrate intake to 20% of total calories.

Consume 1 gram of protein per kilogram of bodyweight.

Which of the following is the most appropriate progression in duration for a client who has been performing 15 minutes of moderate-intensity cardio?

20 minutes

18.5 minutes

16.5 minutes

What effect does resistance training have on performance in an endurance event?

It decreases lactate threshold.

It improves motor control.

It increases VO2max.

Which of the following muscles is categorized as a global core stabilizer?

rectus abdominus

serratus anterior

intertransversalis