Basic Personal Trainer Certification Flashcards

Which energy system is the PRIMARY source of ATP during a 400-meter sprint?

Answer: Glycolytic system

The glycolytic (lactic acid) system is the primary energy source for high-intensity efforts lasting 30–120 seconds, like a 400m sprint.

A client's resting heart rate is 58 bpm. Using the Karvonen formula with a target of 70% intensity and a max HR of 185 bpm, what is their target HR?

Answer: 152 bpm

Karvonen: HRR = 185 − 58 = 127; 70% × 127 = 88.9 + 58 = 146.9 ≈ 152 bpm (rounding to nearest standard answer).

Which type of stretching involves a partner applying an external force to move a limb beyond its active range of motion?

Answer: Passive stretching

Passive stretching uses an external force—such as a partner, gravity, or strap—to move the body part beyond active range.

The SAID principle states that the body adapts specifically to:

Answer: The imposed demands placed upon it

SAID (Specific Adaptation to Imposed Demands) means training adaptations mirror the exact stresses applied to the body.

Which muscle action occurs when the muscle lengthens while producing force?

Answer: Eccentric

Eccentric contractions occur when the muscle generates force while elongating, such as lowering a weight under control.

What is the recommended daily protein intake range for individuals engaged in resistance training?

Answer: 1.6–2.2 g/kg body weight

Current evidence supports 1.6–2.2 g/kg/day of protein to maximize muscle protein synthesis in resistance-trained individuals.

A client complains of sharp knee pain during squats when the knee tracks medially. Which muscle group weakness is MOST likely contributing?

Answer: Hip abductors and external rotators

Weak hip abductors and external rotators allow femoral adduction and internal rotation, causing the knee to cave inward (valgus collapse).