What is the difference between an acute response and a chronic adaptation?
Acute = short-term change during/after exercise; Chronic = long-term adaptation
Which cardiovascular measure increases the most with chronic aerobic training?
VO₂max.
How many calories are in one pound of body weight?
3,500 calories.
What does SMART stand for in goal setting?
Specific, Measurable, Achievable, Relevant, Time-bound.
What is the purpose of the client consultation?
To gather health history, goals, and readiness for exercise.
Early strength gains are mostly due to what type of adaptation?
Neurological adaptations (motor unit recruitment, firing rate).
What does VO₂max stand for?
Maximal oxygen uptake.
What does g/kg/day mean?
Grams of nutrient per kilogram of body weight per day.
Which type of motivation is best for long-term adherence: intrinsic or extrinsic?
Intrinsic.
Name one health appraisal form or tool trainers may use.
PAR-Q (Physical Activity Readiness Questionnaire), health questionnaire, or informed consent.
What is hypertrophy?
Increase in muscle fiber size.
What is the lactate threshold?
The point at which lactate accumulates in the blood.
What is the RDA (Recommended Dietary Allowance) for protein in sedentary adults?
0.8 g/kg/day.
What is self-efficacy?
Belief in one’s ability to succeed in a specific situation.
What are “positive coronary risk factors”?
Risk factors that increase chance of cardiovascular disease (e.g., smoking, hypertension, obesity).
Name one hormone that plays a key role in muscle growth.
Testosterone, growth hormone, or IGF-1.
Name one respiratory adaptation that happens with endurance training.
Increased tidal volume or improved oxygen extraction.
What is the main fuel source for high-intensity exercise?
Carbohydrates.
Give an example of a process goal.
Example: “Attend the gym 3 times this week.”
Why is informed consent important in personal training?
Protects both trainer and client, ensures understanding of risks.
What are two common signs of overtraining?
Fatigue, decreased performance, irritability, poor sleep.
How does aerobic training improve body composition?
Increases fat metabolism and reduces body fat.
What does the acronym RDA stand for?
Recommended Dietary Allowance.
Name one stage from the Transtheoretical Model of behavior change.
Precontemplation, Contemplation, Preparation, Action, or Maintenance.
When should a trainer refer a client to a healthcare professional?
If they have contraindications, symptoms or positive risk factors.