For fitness response to cardio, what type of exercise is recommended for an individual with a normal genotype?

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For fitness response to cardio, what type of exercise is recommended for an individual with a normal genotype?

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51. Which of the following genotypes should be conscious of excessive amounts of sleep?

 Above average
 Slightly above average
 Normal
 Below average

52. Which of the following foods are rich in Vitamin B12?

 Eggs
 Broccoli
 Asparagus
 Lentils

53. For a client who scores normal in fat loss response to cardio, how should a personal trainer program cardio sessions?

 3 to 5 days per week, 250 to 350 total minutes
 4 to 6 days per week, 250 to 350 total minutes
 3 to 5 days per week, 350 to 450 total minutes
 4 to 6 days per week, 350 to 450 total minutes

54. The elements from which the body is made of such bones, water, fat mass, and lean body mass stands for which of the following?

 Body Structure
 Body Composition
 Body Function
 Body Disposition

55. What is the average stroke volume for an untrained individual at rest?

 10 to 30 ml/beat
 35 to 45 ml/beat
 50 to 70 ml/beat
 75 to 85 ml/beat

56. In general, how many minutes of sun exposure is needed to produce the Vitamin D needed?

 5 minutes
 10-15 minutes
 20 minutes
 25-35 minutes

57. Which genotype indicates a person gets more than the average amount of sleep per night?

 Above average
 Slightly above average
 More likely
 High

58. What type of carbohydrates are made up of sugar molecules strung together in long, complex chains?

 Complex
 Simple
 Fructose
 Glucose

59. Which genotype will see a benefit in weight loss by following a low-fat diet?

 Normal
 Low
 High
 Average

60. What portion of the cell structure houses DNA?

 Nucleotide
 Nucleus
 Cytoplasm
 Base Pairs

61. How is excess magnesium in the body handled?

 Stored for later use
 Stored as body fat
 Eliminated by the kidney through urine
 Eliminated by the intestine through urine

62. If a client chooses to take a calcium supplement, what dosage should they stick to?

 500 to 600mg per day
 650 to 750mg per day
 200 to 300mg per day
 350 to 450mg per day

63. When looking at a client’s addictive behavior and stimulus control, which of the following genotypes will be less susceptible to overindulging in high stimulation behaviors?

 Low
 Less Likely
 More Likely
 High

64. What is considered too little sleep?

 Less than 2 hours
 Less than 4 hours
 Less than 6 hours
 Less than 8 hours

65. Types of muscle fibers in the body account for what percentage of a person’s potential?

 20%
 40%
 60%
 80%

66. An athlete has an enhanced genotype for carbohydrate utilization, however they feel sluggish after they eat carbohydrates, which of the following should the trainer consider?

 The type of carbohydrates being consumed
 Decrease the carbohydrate intake
 Add more caffeine to the daily diet
 They are likely over trained and tired

67. At what age do people reach peak bone density?

 21
 25
 30
 35

68. Which of the following is a folate rich food a trainer might suggest to a client?

 Broccoli
 Carrots
 Cauliflower
 Tomato

69. Within the United States, what does the acronym CLIA start for?

 Clinical Laboratory Improvement Amendments
 Clinical Laboratory Improvement Areas
 Clinical Laboratory Interest Amendments
 Clinical Laboratory Interest Areas

70. For a client with a fat loss goal, scoring below average for body composition response to strength training, how many days a week should the personal trainer program strength training?

 2
 3
 4
 5

71. When the body becomes more efficient and leads to and increase in fitness level a person can also expect to see which of the following?

 Lower resting heart rate
 Higher resting heart rate
 Lower stroke volume
 Higher injury risk

72. Which of the following is a type of natural fats and oils found in the blood?

 HDL
 LDL
 Cholesterol
 Triglyceride

73. For a person with a normal genotype for VO2max, how long should they spend in Zone 2 of their total training time?

 10-30%
 31-39%
 40-49%
 50-80%

74. Which of the following genotypes will have more success in weight loss as a result of moderate intensity cardio exercise?

 Normal
 Slightly below average
 Slightly above average
 Below average

75. When it comes to binge eating, people eating out of full containers are known to eat what percentage more?

 20%
 30%
 50%
 60%

76. Which carbohydrate utilization genotype benefits in weight loss by following a 65% complex carbohydrates and 20% fat diet?

 Enhanced
 Low
 Normal
 Above Average

77. What is the protein recommendation per kilogram of bodyweight for a high intensity endurance athlete?

 0.4 to 0.7 grams
 0.8 to 1.3 grams
 1.4 to 2.0 grams
 2.1 to 2.5 grams

78. Which of the following is the suggested sets and reps when incorporating power training for a client?

 1 to 3 sets of 5 to 8 reps
 4 to 6 sets of 5 to 8 reps
 1 to 3 sets of 9 to 12 reps
 4 to 6 sets of 9 to 12 reps

79. For a person with a normal genotype for insulin sensitivity response to cardio, which of the following is a proper recommendation?

 Exercise most days of the week, cardio only
 Exercise most days of the week, cardio and strength training
 Exercise 2 to 3 days per week, cardio only
 Exercise 2 to 3 days per week, cardio and strength training

80. What is the recommended dietary allowance for zinc?

 8 mg for women, 8mg for men
 8 mg for women, 11mg for men
 11mg for women, 11mg for men
 11mg for women, 8mg for men

81. How many days of recovery should be programmed for a client between power training days?

 1 day
 5 days
 4 days
 2 to 3 days

82. Which of the following is known to diminish blood volume, which can exacerbate the impact of a genetically lower stroke volume?

 Sport specific training
 Strength training
 Carbohydrate intake
 Dehydration

83. For a person with a normal genotype for protein utilization consuming 1 gram of protein per kilogram of bodyweight and a goal of weight loss how should their protein intake be adjusted?

 Increased by 10%
 Decrease by 10%
 Varies day to day
 No change in protein amounts

84. What is an average resting heart rate for a healthy adult?

 40-50bpm
 60-80bpm
 90-100bpm
 110-130bpm

85. Which of the following is the genotype for someone who works out because of intrinsic factors like reaching personal goals or the desire to perform at a high level?

 Less likely
 More likely
 Internal motivation
 External motivation

86. Which of the following types of fat is liquid at room temperature and generally considered heart healthy?

 Trans fat
 Unsaturated fat
 Saturated fat
 Abdomen fat

87. A higher power genotype individual will likely be successful in which of the following?

 1 rep max lift
 Triathlon
 5k race
 Marathon

88. Which of the following genotypes is likely to have more Type II muscle fibers?

 Higher endurance
 Higher Power
 Lower endurance
 Equal power and endurance

89. How many different types of Vitamin B are there?

 2
 4
 6
 8

90. A client has a goal of running a marathon, however their genetic test shows they are a higher power individual, which of the following should the personal trainer consider?

 Telling the client that is not a good goal for them
 Encourage the client to take another genetic test
 Tell the client it will be impossible for them
 Encourage the client by explaining training can outweigh genetics

91. Which of the following is a food rich in Vitamin A?

 Tomato
 Cauliflower
 Lentils
 Tuna

92. Which of the following is considered a risk of genetic testing for fitness and nutrition?

 Miscarriage
 Loss of blood
 Emotional
 Incorrect results

93. Which of the following has been proven to improve a person’s VO2max?

 Low to moderate intensity cardio
 Moderate to high intensity cardio
 Steady state low intensity cardio
 Steady state high intensity cardio

94. What is the only way for a client to truly know their levels of vitamins in the body?

 Urine test by a medical professional
 At home test
 Blood test by a medical professional
 Genetic test

95. Which of the following foods are rich in Vitamin B6?

 Broccoli
 Avocados
 Cauliflower
 Lentils

96. What is the protein recommendation for a power and sprint athlete looking to gain muscle mass?

 .8 to 1 gram per kilogram of body weight
 1.2 to 1.7 grams per kilogram of bodyweight
 1.4 to 1.8 grams per kilogram of bodyweight
 1.4 to 2.0 grams per kilogram of bodyweight

97. For fitness response to cardio, what type of exercise is recommended for an individual with a normal genotype?

 Low intensity cardio training
 Moderate intensity cardio training
 High intensity cardio training
 No cardio training

98. Which of the following genotypes indicates a person is at an increased fracture risk and a below average bone mineral density?

 Low
 Normal
 Slightly above average
 Above average

99. What is the protein recommendation per kilogram of bodyweight for an athlete who performs light to moderate endurance training?

 0.4 to 0.7 grams
 0.8 to 1.0 grams
 1.2 to 1.7 grams
 1.8 to 2.0 grams

100. What is the protein recommendation for a serious endurance athlete who performs high volume, high-intensity interval training?

 .8 to 1 gram per kilogram of body weight
 1.2 to 1.7 grams per kilogram of bodyweight
 1.4 to 1.8 grams per kilogram of bodyweight
 1.4 to 2.0 grams per kilogram of bodyweight

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