Calisthenics Trainer Certification Exercise Science & Physiology for Calisthenics

Question 1

Which energy system is primarily responsible for powering a maximum-effort set of 5 pull-ups lasting under 10 seconds?

Accepted Answer

ATP-PCr (phosphocreatine) system

Answer

Oxidative phosphorylation

Answer

Glycolytic system

Answer

Beta-oxidation pathway

Question 2

What type of muscle contraction occurs when performing the lowering phase of a pull-up?

Accepted Answer

Eccentric

Answer

Concentric

Answer

Isometric

Answer

Ballistic

Question 3

What is the primary physiological adaptation responsible for strength gains in the first 2–4 weeks of a calisthenics program for beginners?

Accepted Answer

Neural adaptations and improved motor unit recruitment

Answer

Significant muscle hypertrophy

Answer

Increased bone density

Answer

Elevated resting metabolic rate

Question 4

What does the term 'time under tension' (TUT) refer to in calisthenics programming?

Accepted Answer

The total duration a muscle is under load during a set, including concentric, isometric, and eccentric phases

Answer

How long a client waits between sets

Answer

The clock time of an entire training session

Answer

The duration of a warm-up period

Question 5

Which principle explains why a client who can do 20 push-ups may still struggle with a single-arm push-up?

Accepted Answer

Principle of specificity — different lever arms and stability demands require different strength

Answer

Muscle hypertrophy principle

Answer

FITT principle

Answer

Principle of reversibility

Question 6

What is the primary role of the serratus anterior muscle during a push-up?

Accepted Answer

Scapular protraction and upward rotation to stabilize the shoulder blade

Answer

Hip extension

Answer

Wrist flexion

Answer

Elbow extension