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wrestler125
Posts:
4,619
Joined: 2004/01/27 |
2005/08/09, 11:40 AM
NAME: Stephen F. Trippe
FULL MAILING ADDRESS: P.O. Box 34 Plattekill, NY 12568-0034 PERSONAL TRAINING TEST Place an "x" next to the correct answer. 1. What should you have each client do before starting training? 1. Fill out a health questionnaire 2. Fill out a personal training questionnaire 3. Sign the Ten Commandments of Personal Training 4. All of the above X 2. To set up your business, you need to get what at the county clerk's office: 1. BBA 2. DAD 3. DBA X 4. FDA 3. The V-shaped muscles of the back are: 1. Pectorals major and minor 2. Quadriceps 3. Latisimus Dorsi X 4. Biceps 4. The chest muscles are the: 1. Triceps 2. Teres major and minor 3. Rhomboids 4. Pectorals major and minor X 5. The deltoids: 1. Raise the arm X 2. Bring the arm down into the side 3. Curl the forearm up 4. Draw the rib cage to the hips 6. To stand on tiptoe, one employs: 1. quadriceps 2. hamstring 3. gastrocnemeus X 4. glutes 7. Muscles always ________ to cause motion: 1. Push on levers 2. Pull on levers X 3. Bend 4. Straighten 8. What are the three basic muscle fiber types? 1. Fast, medium, slow X 2. Super, supercilious, noncilius 3. Cornea, patella fumorate 4. Sharp, medium, dull 9. A weight loss routine should be: 1. High intensity 2. Low volume 3. High volume X 4. None of the above 10. High volume training increase the number and size of: 1. ATP 2. Mitochondria X 3. Glucose 4. Insulin 11. The stationary bike, elliptical trainer and treadmill are better choices than the stair climber is because they are: 1. High intensity 2. Low intensity X 3. Automatic 4. Manual 12. Clients want to be _________during a training session. 1. abused 2. badmouthed 3. listened to X 4. cursed at 13. A trainer should find out the client's ____________history before training him or her. 1. health X 2. driving 3. address 4. work 14. Fast twitch muscles are trained with ________weight. 1. heavy X 2. light 3. Both of the above 4. None of the above 15. Volume, when applied to training, means___________. 1. amount X 2. size 3. sound 4. loudness 16. For losing fat, which is the best method? 1. Diet 2. Diet and exercise X 3. Exercise 4. Cardio 17. The best response to training comes from: 1. Using the same exercises all the time 2. Using different exercises every workout X 3. Using only machines 4. Using only free weights 18. When taking someone's pulse, you should never use the_______. 1. wrist 2. neck X 3. chest 4. stethoscope 19. Sugar causes a rise in blood_____________. 1. alcohol 2. hormones 3. enzymes 4. insulin X 20. To build muscle, clients should eat more ___________. 1. protein X 2. carbohydrates 3. fats 4. H20 ESSAY QUESTIONS For EACH QUESTION write at least a ONE PAGE ANSWER (300 words or more) based on the manual reading material outlining the routines, sets, exercises and schedule you would recommend for the client. You must use your own words. Assume each client is in good health. DO NOT COPY SECTIONS OF THE PT MANUAL INTO YOUR ANSWERS BECAUSE IT IS AN AUTOMATIC FAILURE. 1. I am a woman who wants to lose 20 pounds without starving to death. What will you do to help me lose the weight? How many days per week will we train and why? What should I eat? First, we need to find out your health history. You will need to fill out a health questionnaire, as well as other necessary paperwork such as the Ten Commandments of personal training. This is to assess your readiness to begin training. I will need to find out any limitations you may have and whether your physician feels it is ok to begin an exercise regimen. Following this, we will begin a base assessment. Since you do not want to have to go through any intense dieting, we will focus more so on exercise. This will be our first session together. I will go through a total body workout, in order to find out more about your strength and fitness levels. Notes will be taken as to how well you perform in each lift. To achieve your weight loss goals, we will be meeting 3x per week. Our exercise routine will be based around high volume sessions. We will use high repetitions, working our way up to the 50-100 repetition range. We will do one set of each exercise. I will have you start out by giving you the Volume Routine for Weight Loss Handout. We will go through the routine, using only our bodyweight for the squats and lunges. Our session should last for 30 minutes. An optional 30 minutes of aerobic exercise on a treadmill or elliptical will be recommended following our exercise sessions. And even though you expressed a less than enthusiastic response to dieting, diet will not be neglected. First, you will be required to wean yourself off of junk foods and foods loaded with sugars. This includes high calorie sodas. You will be required to take a multi-vitamin at least once daily to compensate for any nutrient deficiencies. You will then be put on a balanced diet. We will raise your protein consumption through food such as chicken, eggs, fish, and other meats, and reduce your consumption of simple carbohydrates and extra fat calories. We will monitor your diet at about 1500 calories in order to lose a pound of fat through diet, depending on your current diet and basal metabolic rate. In between meals you will be allowed low calorie snacks and water, which will help reduce hunger pangs. You should drink at least a glass of water with every meal. I may give you the weight loss diet handout as an example of a diet, and changes will be made from there. 2. I am a twenty year old man who wants to gain weight and build muscle. How will you help me do it? What routines, sets, reps, and diets will we use? We will start by filling out the health questionnaire, a personal training agreement, and the Ten Commandments to Personal Training. Following the paper work, we will do a total body session to determine your strengths and weaknesses. After finding out how much you can lift in various exercises, we can begin our regular sessions. We will work out 3x a week, Monday, Wednesday, and Friday. Each day we will concentrate on a different bodypart. This is to allow adequate recovery in between sessions. I may have you do forced reps or partial reps depending on how the routine is working. You will rest for 1-3 minutes between each set. Since you are younger, you may be able to handle more volume, such as a 4 day split, but we will start with a 3 day split and see how you handle it. On Monday, when we are most fresh, we will workout our legs. We will start with squats, and then do an exercise for each of the leg muscles. We will use between 6-12 reps, with heavy weight, and about 6 sets for each exercise. Each week, we will try to do either more reps or more weight. We will do exercises for the quads, hamstrings, and calves. We may also work our abdominals on this day. On Wednesday, we will work our chest and back. We will probably do some form of the bench press for chest, and either a type of pull down or row. We may superset these. Once again, we will do 5-8 sets of 6-12 reps, after a warm up, with every set going to failure. We will finish by working our traps with either dumbbell or barbell shrugs for 3 sets of 6-10 reps. Our workouts will last about 45 minutes. On Friday, we concentrate on our arms and shoulders. We will do some curls for biceps and either a pushdown or close grip bench press for triceps. For our shoulders, we can do military presses or lateral raises. We can also do overhead dumbbell press. We also work forearms on this day, and we may put abdominal work on this day at the end of the workout. You will be required to follow a high protein diet, eating 5-8 small meals throughout the day. You will get your protein from eggs, chicken, tuna and other fishes, and other meats. As an example diet, you will be provided with Mass Diet Handout. You will also be required to take a multi-vitamin and multi-mineral supplement in addition to your diet, and you may be asked to supplement your protein intake with a whey protein supplement. 3. I'm a thirty year old man who wants to tone up. What kind of program and diet is best for me? How many days each week should I train and what should I eat? First comes the paperwork. You will be required to fill out a health questionnaire to determine your ability to weight train, and you will be asked to consult you physician. After we fill out a personal training agreement and sign the 10 Commandments to Personal Training together, we will lay out a nutrition plan for you. We will get rid of all the unnecessary simple carbohydrates, such as junk foods and sodas. Then, we need to increase the amount of protein that you are taking in. You will base you meals around eggs, chicken, and tuna. I may ask you to supplement this with a protein supplement, such as a whey protein shake. We will use the Mass Diet Handout as a base, but you will consume less calories, in order to lose some of the fat covering your muscle. Your meals will be smaller, and you will drink water with every meal. In order to tone, you must build the muscle up. We will put you on a mass building workout. We will workout 3 days a week, every other day, with weekends off to recover. We will do total body workouts, and follow the Toning Routine Handout. We will start at the calves and work our way up to the arms and shoulders (deltoids) each workout. Since we are doing total body workouts, we will do only 1 exercise per bodypart per session, and only 2-3 sets per exercise. We will us 8-10 repetitions per set, except for abdominals, where we will aim for 20-30 repetitions per set. You will use machines, barbells, and dumbbells at different times so that we can keep changing the workouts to avoid a plateau, and we will continue alternating the exercises we are doing for each bodypart as well. Since we are trying to tone, we will only rest for about 1 minute between each set. That will keep the workouts short and will also help in burning fat. You must sleep 8 hours per night to recover from you workouts. Also, depending on how well you are doing on this program, you may be asked to do some optional aerobic exercise for 15-30 minutes after our regular weightlifting sessions, but that depends on how well we are progressing. Everyone on this site was a new member at some time. Well, except for maybe George and Adrian. That being said, I think it is safe to say that we all were also fairly new to the fitness game at one point. Freetrainers helped us learn what we needed to know, and find a way to accomplish our goals. However, for someone that is new to the site, it is not always easy to find that information. As such, here is how to use the forums: If you have a question, scroll to the bottom of the page. At the very bottom, right above the site information, is a bar that you can type in. It is called fitBuddy. Type the subject of your question, and click on the bar that says search fitBuddy. If your question has been addressed before, and it probably has, then a list of threads will come up. Feel free to browse through those threads. Unless you feel your question is somewhat unique, I highly recommend trying a fitBuddy search prior to starting a new topic. I am not trying to discourage future postings, but questions like "how do i get a six pack?" or "how do i lose 40 lbs in 10 days?" and “how do I get a big bench?”are getting old. Everyone on this site already knows how to get a six-pack, as this subject has been discussed over and over. So much, in fact, that it is likely to trigger responses by members involving a fake ID and your local gas station. Try a FT fitness plan with the 12 week ab option. I personally have never tried it, as I am more than happy with my abdominals, but I have heard from other members it is worth checking out if you need a place to start. If you do not understand how to do an exercise, look at the top of the page. Click on “fitness plan”. Then, click where it says “Click Here to browse exercises.” Pick a muscle group, and then learn the exercises. If that doesn’t help, refer to http://freetrainers.com/FT/jsp/Message.jsp?f_ix=5&t_ix=2060. If you need a basic routine to follow, click once again on fitness plan, fill out your profile, your goals, and pick a fitness plan to follow. FT can customize YOU a workout, and can even take into consideration level of experience, which days you are able to work out, and even what type of equipment you have access to. If you need help with your diet, click on the nutrition plan link at the top of your page. It will help you set up a proper diet, and you can even print it out to take with you. Be wary of the forum you are posting in. If you post in the strength building, most of the members will assume you are trying to build strength, not size. Yes, these are two different things. Surprise, surprise. Don’t post the same question in more than one forum. We will find out, as many of the members visit all of the boards. I spend most of my time in the strength sports forum, but that doesn’t mean I don’t take the occasional trip outside to see what the bodybuilding world is saying, or who got injured and what to do about it. I even post in the general exercise forum. If you post twice in different forums, we will find you and hunt you down. You will be smited. Also, if you are new, check out the FAQ section. You cannot post there unless your are a moderator, but the information is very valuable. And my last advice, always ask why. If you can find out why, then you will better understand it. Ok, that’s about it. I’m sure I forgot something, but I’m also sure the other members will catch it and post anything I missed. That’s what’s so great about this site. So, enjoy, and welcome to FreeTrainers. -------------- The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor. |
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bropie
Posts:
1,084
Joined: 2004/12/04 |
2005/08/10, 06:14 AM
great post!
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wrestler125
Posts:
4,619
Joined: 2004/01/27 |
2005/08/10, 11:59 PM
the first part of that post wasn't supposed to be there. That was actually part of a practice exam for my certification course to become a personal trainer. A lot of bs in there i dont believe, but hey, i got an A on the exam.
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fsdsk
Posts:
959
Joined: 2003/11/30 |
2005/08/12, 04:34 PM
holy crap - you actaully read all that? :laugh:
============ Quoting from bropie: great post! ============= |
wrestler125
Posts:
4,619
Joined: 2004/01/27 |
2005/08/12, 06:30 PM
yeah. Only about the second half of that was supposed to be posted. Should I repost and let this thread drop off the boards???
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Lecter
Posts:
249
Joined: 2005/06/04 |
2005/08/12, 06:34 PM
Try posting what you planned, it deserves a sticky in my humble opinion...-------------- A conscience is what hurts when all of your other parts feel so good... |
wrestler125
Posts:
4,619
Joined: 2004/01/27 |
2005/08/12, 06:37 PM
will do
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fsdsk
Posts:
959
Joined: 2003/11/30 |
2005/08/13, 12:38 PM
I think most of this is already on the "stickys"
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bb1fit
Posts:
11,105
Joined: 2001/06/30 |
2005/08/13, 12:51 PM
I think some of this may well be overkill for the newbie, and confuse and maybe turn them away. Beginners want simplicity, if it sounds too hard, they will not do it.
Being a personal trainer, there is no "set" rules for everyone in many regards. Each has to be analyzed and handled in a manner that fits their personality. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com |
Lecter
Posts:
249
Joined: 2005/06/04 |
2005/08/13, 12:59 PM
I have to stick up for wrestler (no offense) but I believe that it's good to remind people sometimes (like a booster shot) as they tend to either not read the stickies or don't see the importance of them at all. 80% of the new people have to be reminded to fill out their profile, I for one, ask them to fill it out when I welcome them, and suggest that they use "Fitbuddy" before posting "i wanna loose wait and get killa pipes in 2 weeks..."
Those are my 2 euros worth. -------------- A conscience is what hurts when all of your other parts feel so good... |
bb1fit
Posts:
11,105
Joined: 2001/06/30 |
2005/08/13, 08:11 PM
Totally agreed with that part of the post also.-------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com |