AFAA Online Certification

2010
PERSONAL TRAINER
CERTIFICATION
ONLINE
STUDY GUIDE
AEROBICS and FITNESS ASSOCIATION of AMERICA
v10.07.10 v4 lc
10PTCOSG-lc
PERSONAL TRAINER
CERTIFICATION ONLINE
STUDY GUIDE
AFAAs Mission
AFAA provides comprehensive cognitive and practical
education for fitness professionals grounded in research,
reflecting a commitment to quality distance education that
upholds safe and effective fitness practice.
AFAA and logo, Aerobics and Fitness Association of America, AFP Fitness Practitioner, Fitness Triage, Fitness
Gets Personal, Mat Science, American Fitness, FitMarkers, Multitraining Live, Multitraining, and Fitness
Management for Life are registered trademarks of the Aerobics and Fitness Association of America. The Sunrise
Yoga Format and AFAA 5 Questions are trademarks of the Aerobics and Fitness Association of America. Other
marks referenced in this book may be trademarks or registered trademarks of other companies, and are used
only for informational purposes and to the owners benefit, without intent to infringe.
Copyright 2010, 2006, 2002, 1998, 1996 by Aerobics and Fitness Association of America. All rights reserved.
15250 Ventura Blvd., Suite 200, Sherman Oaks, CA 91403, USA. No part of this book may be reproduced in
any form or by any electronic means without permission in writing from the publisher. The title, trade dress and
marks used in connection with this work are trademarks and service marks of Aerobics and Fitness Association
of America.
PRINTED IN THE UNITED STATES OF AMERICA
AFAAS NOTICE
PLEASE READ BEFORE USING AFAA COURSES AND MATERIALS
The courses and materials offered by the Aerobics and Fitness Association of America (AFAA) are intended to provide general educational information to
you in your efforts to educate yourself, obtain relevant professional certification, secure continuing education credits if available to you and to work with
your clients to reach definable goals. You, as used here, includes, but is not limited to, fitness trainers and other fitness professionals of all kinds, fitness
trainer students and other professional fitness students of all kinds, providers of continuing education services, AFAA educational contractors, and all other
readers and users of the courses and materials offered by AFAA. The courses and materials of AFAA are intended to provide what is believed to be
accurate information. However, please note the following important cautions before making use of AFAA courses and materials.
To the best of the knowledge of the authors, publishers, and presenters of AFAA courses and materials, the contents of such courses and materials
were accurate as of the date of publication and/or presentation. However, you are strongly encouraged to keep yourself informed of new developments
in the field to make sure that the contents are still accurate when you consult the courses and materials.
AFAA courses and materials are made available with the understanding that the authors, publishers and presenters are not engaged in rendering legal,
medical, or other professional services by reason of their authorship, publication or presentation of such courses and materials. You are strongly
encouraged to consult an appropriate legal, medical, or other expert if you are seeking such advice or assistance. This is an especially important
precaution in the field of fitness and exercise, personal fitness training, and fitness practice.
AFAA courses and materials are made available without warranties or guarantees of any kind, express or implied, all of which are disclaimed. By way of
example only, and without limiting the general disclaimer given above, the authors, publishers and presenters of AFAA courses and materials cannot
and do not promise or guarantee that the contents of such courses and materials are appropriate for every reader or user, or that use of such courses
and materials will result in certification or in obtaining employment; or that, if you are certified, you will be able to obtain third-party insurance payments
for any services that you may render to your clients.
You acknowledge that all of the above-referenced authors, publishers and presenters are independent contractors whom AFAA has engaged for their
respective purposes, and that consistent with their independent contractor status, AFAA neither has nor had any right of control over the manner or
methods by which they provide their services, and is not legally responsible for their acts or omissions while performing services in their respective
capacities.
The laws that define the practice of medicine or other health care fields specify that the provision of delineated services are reserved for provision by
those who are licensed to provide such services. These laws vary from state to state and the delivery of service is dependent upon specific
circumstances which require independent judgment and decision making. In some states, and under some circumstances, the rendering of services by
those who are not so licensed may be actually or potentially in violation of law. For that reason, you are cautioned to obtain specific professional advice
about the laws and regulations that may apply to you and your delivery of service in a particular locality.
The documents, forms, and other content found in AFAA courses and materials are offered as illustrative examples only. No such documents, forms,
graphs, or other content should be used or adapted for use in violation of copyright or other applicable law. Since the use of these documents, forms,
and other content may have legal implications, you are strongly cautioned to consult a qualified attorney before using or adapting them.
AFAA courses and materials are not intended to establish or define any specific professional standards that apply to all fitness trainers or other fitness
professionals and their clients in all circumstances or to limit the exercise of your independent professional judgment as to what is in the best interest
of any particular client. The standard of care that you must observe may change from time to time or vary from place to place, and you are strongly
cautioned to familiarize yourself with the standard of care that applies to you.
All of these cautions apply to you regardless of your location. However, since AFAA courses and materials were prepared for use in the United States,
special care should be taken if you are outside the U.S. to make sure you are familiar with the laws and regulations that apply in your country and
locality or where services are provided by you.
Participation in AFAA courses, use of AFAA materials, and/or any certification of a fitness trainer or other fitness professional that may result do not
qualify you to approve, endorse or recommend dietary supplements or other ingestibles, ergogenic aids, or any other products or services that claim to
enhance physical performance or appearance, nor does AFAA itself issue any such approvals, endorsements or recommendations. AFAA disclaims any
responsibility or liability for any claim resulting from any such approvals, endorsements or recommendations that you may offer.
By participating in and/or using courses and materials offered by AFAA, and as condition for providing and presenting such materials and courses to
you, you are acknowledging and agreeing that (a) you are solely responsible for all aspects of the conduct of your business and your practice as a
fitness trainer or other fitness professional; (b) you are not sponsored or endorsed by or otherwise affiliated with AFAA by reason of any certification that
AFAA may issue to you; (c) AFAA is not responsible or liable in any manner whatsoever for claims or liabilities arising from the conduct of your
business; and (d) AFAA disclaims any liability, loss or damages that may result from the conduct of your business or practice, and/or your use of such
courses and materials, and/or the information, advice and techniques embodied in such courses and materials.
You acknowledge that you retain sole control over and responsibility for the development and implementation of any course that you develop or engage
others to develop for you (Your Course), including the responsibility for ensuring that such courses do not infringe or violate the intellectual property
rights or contract rights of any third party, and that AFAAs approval of such courses is based strictly on its approval criteria, which cannot and does not
consider any such third-party rights. You agree to indemnify and hold harmless AFAA, its owners, shareholders, directors, officers, employees, agents,
successors and assigns from and against any third party claims, demands, liabilities, costs or expenses, including without limitation reasonable
attorneys fees and expenses, resulting from or attributable to any third-party claims that involve or relate to you or your provision of service or your
participation in any course.
Part of the foregoing was adapted from a Declaration of Principles of the American Bar Association and a Committee of Publishers and Associations.
AFAAS PERSONAL TRAINER CERTIFICATION ONLINE

STUDY GUIDE
TABLE OF CONTENTS
Welcome . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
Steps to Complete your Personal Trainer Certification . . . . . . . . . . . . . . . . . . . . . . . . . . 1
Course Objectives . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Course Structure . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Course Self-Study Target Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
AFAA Personal Trainer Certification Online Examination Criteria and Grading . . . . . . 5
Course Learning Resources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
AFAA Code of Ethics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
AFAA 5 Questions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Personal Trainer Certification Online Self-Study Outline . . . . . . . . . . . . . . . . . . . . . . . 11
Muscular System . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
Kinesiology Joint Action Charts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
Food Label Sample . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
AFAAs Nutritional Supplement Policy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54
Fitness Assessment Data Sheet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59
SECTIONS OF STUDY
SECTION I
Video Lecture 1 & Chapter 1 Understanding Wellness
Video Lecture 2 & Chapter 2 Exercise Physiology
Study Guide Assignments 1 and 2
SECTION II
Video Lecture 3 & Chapter 3 Anatomy and Kinesiology
Study Guide Assignment 3, Muscle and Kinesiology Charts pages 40-49
SECTION III
Video Lecture 4 & Chapter 4 Health Screening and Risk Appraisal
Video Lecture 5 & Chapter 5 Fitness Assessment
SECTION IV
Video Lecture 6 & Chapter 6 Cardiorespiratory Programming
Study Guide Assignment 6
SECTION V
Video Lecture 7 & Chapter 7 Muscular Strength and Endurance
Programming
cont.
i
20101996 Aerobics and Fitness Association of America
Personal Trainer Certification Online
cont.
SECTIONS OF STUDY
SECTION VI
Video Lecture 8 & Chapter 8 Applied Resistance Training Skills
Video Lecture 9 & Chapter 9 Flexibility Programming
SECTION VII
Video Lecture 10 & Chapter 10 Injury Prevention
Video Lecture 11 & Chapter 11 Special Populations
SECTION VIII
Video Lecture 12 & Chapter 12 Nutrition and Weight Management
SECTION IX
Video Lecture 13 & Chapter 13 Behavior Modification and
Communication Skills
SECTION X
Video Lecture 14 & Chapter 14 Business Aspects, Legal Issues, and
Professional Responsibilities
ii
WELCOME TO THE AFAA

PERSONAL TRAINER CERTIFICATION ONLINE
Read on to learn more about how using this study guide can help you succeed in achieving
your goal of certification. This study guide was designed to be used while viewing the 14 online
Video Lectures contained within the course and/or when reading the chapters within Personal
Fitness Training: Theory & Practice, 2nd Edition. These lectures will help you understand and
develop the necessary knowledge and skills to become a successful personal trainer. AFAAs
course online also provides you with a series of Sample Questions to help you prepare for your
securely monitored, written and practical examinations.
The following steps need to be completed for you to receive your AFAA Personal Trainer Certification.
1. Read and be familiar with the contents of this Study Guide. Print or save to your computer.
2. Watch the 14 Video Lectures available online from within your course*.
3. At scheduled times, you may access Multitraining Live Web-based video conferencing in
order to interact with an AFAA presenter. One Multitraining Live session is included in the
enrollment for your course. Extra coaching sessions via Multitraining Live are available
for an additional fee. Visit www.afaa.com for details.
4. Review the Study Guide again and then take the online Sample Questions available from within your course.
5. Watch the Video Review Clips available online from within your course*.
6. When you feel ready, schedule an appointment to take your computer multiple-choice exam.
This will be a monitored and authenticated processyou will be monitored by an independent proctor who will watch you over your Webcam and will have temporary access to your
computer as you take the multiple-choice exam on your computer. This process will take
approximately 2 hours and you will be asked NOT to use your cellphone, visit the bathroom,
or conduct any other activities on your computer during this time. To schedule your appointment, view the instructions provided within your course at www.afaa.com.
7. Once you have completed the computer-based written exam, you will be ready to schedule
your practical exam. From within the course*, click on the Multitraining Live link and follow the instructions to view available dates and schedule your appointment. You must allow
at least 24 hours notice. Your practical exam will take approximately 30 minutes and you
will be required to use your computer and Webcam to connect to the AFAA presenter who
will direct and observe the demonstration of your practical skills.
8. Submit proof of current CPR/AED certification to AFAA (Note: As of January 2011, AFAA
requires proof of both CPR and AED). You may mail a copy of your current CPR/AED card
to PTCO, AFAA, 15250 Ventura Boulevard (Suite 200), Sherman Oaks, CA 91403.
Alternatively, you may fax a copy of your CPR/AED card to (818) 788-6301. If you are not
current with your CPR/AED, you may enroll in an American Heart Association approved
course from www.afaa.com. Please allow 1014 business days to receive your certificate of
Personal Trainer Certification, which will be issued upon verification of successfully passing the multiple-choice and practical exams and evidence of current CPR/AED certification.
*You may access your course at anytime by visiting www.afaa.com and clicking on the My Account button
on the upper right navigation bar.
1
CERTIFICATION RESIDENT COURSE OBJECTIVES

This course provides a worldwide, standardized measure of an instructors basic proficiency level.
The overall objectives for courses specific to certification are to provide you with the ability to:
1. Integrate basic exercise science knowledge as it relates to working with the general
population.
2. Demonstrate basic exercise standards and guidelines for safety through an exercise
program design.
3. Assimilate the theoretical review (domains) and practical application (required skills) of
a chosen health and fitness area.
4. Utilize the appropriate level of communication and professional skills to motivate and
coach clientele.
5. Assimilate the appropriate tools (e.g., assessment, equipment, protocols) in
demonstrating the proper relationship of health and exercise guidelines for a chosen
modality.
6. Synthesize course material to that of his/her organizational role and responsibilities
within a health and fitness institution, community, and to the industry as a whole.
7. Achieve certification and master a competent level of knowledge and skills to evaluate
health and fitness programs independently, based on scientific research and industry
norms.
8. Maintain certification through required on-going continuing education course work, and
demonstrate the highest level of professionalism as guided by the AFAA Code of
Ethics.
COURSE OBJECTIVES
Upon completion of this Personal Trainer Certification Online course, you will be able to:
1. Design and implement an exercise program for specific client situations and goals
(e.g., obesity, hypertension, muscle gain, sedentary), based on currently accepted
industry protocols.
2. Assess and deliver appropriate response(s) for safety matters such as injury prevention,
preexisting conditions, and emergency response.
3. Comprehend and integrate exercise science subject mater (e.g., physiology, nutrition,
kinesiology, and more) at rest and during exercise.
4. Facilitate triage protocol within initial and ongoing assessments, health risk analysis,
and liability concerns.
5. Define and describe program modifications for special populations (e.g., older adult,
hypertension, diabetes, asthma, obesity, basic orthopedics, youth, pregnancy, and more).
6. Communicate using verbal/non-verbal, open-ended vs. close-ended questioning, and
cueing techniques to motivate individuals regarding exercise.
7. Incorporate professionalism in his/her practice by following the Code of Ethics and
related legal guidelines
2
COURSE STRUCTURE
The course study guide is organized into 10 sections. After each section, you will have an opportunity to complete the assignments within the study guide which is designed to reinforce the information you just covered. Additionally, this information will be of assistance as you prepare for the
certification examinations. Use the course Self-Study Target Chart to help you gauge your progress.
SECTION I consists of viewing Video Lecture 1 and reading Chapter 1, Understanding
Wellness and Video Lecture 2 and Chapter 2, Exercise Physiology. Complete assignments 1
and 2 within the study guide. Focus on the dimensions of wellness, a plan for prevention, and
strategies for optimal well-being in chapter 1. For chapter 2, focus on terms, energy pathways,
and muscle physiology.
SECTION II covers Video Lecture 3 and Chapter 3, Anatomy and Kinesiology. As you
watch the Video Lecture and read the chapter, begin to identify the joint actions and major
muscles groups by practicing the movements listed. Complete assignment 3 and practice the
movements listed on pages 4854 within the study guide.
SECTION III delineates the tools and screening procedures to assess a clients level of health
and fitness prior to designing an appropriate exercise program. Watch Video Lecture 4 and read
Chapter 4, Health Screening and Risk Appraisal and watch Video Lecture 5 and read
Chapter 5, Fitness Assessment. Complete assignments 4 and 5 within the study guide.
SECTION IV provides guidelines for developing safe and effective cardiorespiratory
programs within Video Lecture 6 and Chapter 6, Cardiorespiratory Programming. Complete
assignment 6 within the study guide.
SECTION V delineates guidelines and options for muscular strength and endurance program
designs. View Video Lecture 7 and read Chapter 7, Muscular Strength and Endurance
Programming and complete assignment 7 within the study guide.
SECTION VI consists of viewing Video Lectures 8 and 9 and reading Chapter 8, Applied
Resistance Training Skills and Chapter 9, Flexibility Programming. Focus on spotting and
cuing guidelines, learning styles, and detailing an exercise. Follow each exercise by providing
at least two (2) stretches for the major muscle group worked. Complete assignments 8 and 9
within the study guide.
SECTION VII creates an awareness of situations that personal trainers can encounter when
working with the public. Watch Video Lecture 10 and read Chapter 10, Injury Prevention.
Continue with watching Video Lecture 11 and reading Chapter 11, Special Populations.
Complete assignments 10 and 11 within the study guide.
SECTION VIII provides a connection with food and athleticism as well as disease states.
View Video Lecture 12 and read Chapter 12, Nutrition and Weight Management and
complete assignment 12 within the study guide.
SECTION IX takes a look at theoretical models of behavior change, and discusses tools and
techniques for effective communications. Watch Video Lecture 13 and read Chapter 13,
Behavior Modification and Communication Skills. Complete assignment 13 within the study
guide.
SECTION X discusses the business aspects, legal issues, and professional responsibilities.
Watch Video Lecture 14 and read Chapter 14, Business Aspects, Legal Issues, and
Professional Responsibilities. Complete assignment 14 within the study guide.
3
SELF-STUDY TARGET CHART

Use the Self-Study Target Chart to follow your progress and maintain the proper pace to complete
your studies within your registered timeframe. As a sample, the day specified in the 30-day column
indicates when you have selected to complete each reading assignment. Using any standard calendar
to assist you, enter actual due dates or deadlines in the Date column on the left-hand side of the
chart. On the right-hand side, you can check off () when you complete the assignment.
Sample
Participants
30-Day
Schedule
Completion
Date
Preparation Self-Study
Day
Day
SECTION I
Video Lecture 1 and 2 and Chapters 1 and 2: Pages 142
Complete Study Guide Assignment: Pages 1115
SECTION II
Video Lecture 3 and Chapter 3: Pages 4370
Complete Study Guide Assignment: Pages 1517, 4552
SECTION III
Video Lectures 4 and 5 and Chapters 4 and 5: Pages 71112
SECTION IV
SECTION V
10
SECTION VI
Video Lectures 8 and 9 and Chapters 8 and 9: Pages 161296
SECTION VII
Video Lectures 10 and 11 and Chapters 10 and 11: Pages
297342
12
15
SECTION VIII
19
SECTION IX
23
SECTION X
27
Computer-Based Multiple-Choice Exam Day
30
4
AFAA PERSONAL TRAINER CERTIFICATION ONLINE

EXAMINATION CRITERIA AND GRADING
EXAMINATION CRITERIA
A. AFAAs Personal Trainer Certification Online provides a worldwide, standardized measure
of an instructors basic proficiency level. Both theoretical knowledge and the performance
of practical skills are evaluated in this examination.
B. Examination is based on instruction to average healthy adults without known
physiological or biological conditions, as well as to special populations that may require
modification or restriction of some exercise activities.
C. Both the computer-based and practical components must be passed in order to achieve
certification along with proof of completion of a valid and current adult-level CPR/AED
certification must be submitted.
COMPUTER-BASED MULTIPLE-CHOICE EXAMINATION

Format
The computer-based examination consists of 120 multiple-choice questions (including 20
Visual Discernment). You will have 2 hours to complete the exam.
Content
The computer-based examination covers material from the following subject areas.
1. Understanding Wellness
2. Exercise Physiology
3. Anatomy and Kinesiology
4. Health Screening and Risk Appraisal
5. Fitness Assessment
6. Cardiorespiratory Programming
7. Muscular Strength and Endurance Programming
8. Applied Resistance Training Skills
9. Flexibility Programming
10. Injury Prevention
11. Special Populations
12. Nutrition and Weight Management
13. Behavior Modification and Communication Skills
14. Business Aspects, Legal Issues, and Professional Responsibilities
5
Visual Discernment
You will be tested on your ability to visually discern proper administration protocol from
among the following fitness assessments.
Cardiorespiratory
Body Composition
Flexibility
Postural Screening
Muscle Strength and Endurance
Additionally, you may be evaluated on your ability to identify proper exercise selection,
spotting techniques, exercise execution, alignment, and form during common exercises
performed with and without equipment.
PRACTICAL EXAMINATION COMPONENT

Format and Content
There will be one practical exam for Instructional Presentation. This will be conducted
using Multitraining Live video conferencing to connect you with an approved AFAA
presenter.
Instructional Presentation
You will be individually evaluated on the following.
Alignment, safety, and motivational cueing
Exercise modification selection
Physical demonstration of exercises and flexibility stretches
Verbal instruction with a client
You will be asked to give practical skills demonstrations from a set of possible scenarios.
The AFAA presenter will direct you to instruct an imaginary client in a particular exercise,
and will list a special condition to consider for the modification /adaptation requirement of
the presentation.
You will have 7 minutes to correctly instruct the assigned exercise to your imaginary
client. In addition, you will describe appropriate stretch(es) for the primary muscles used,
as well as an appropriate strengthening exercise for the opposing muscle(s).
Room space within the home setting should provide enough room to allow you to move
freely without encountering (or bumping into) computer, furniture, or walls, in order to
safely execute the practical exam. (Recommended space allocation is between 2740
square feet.)
Equipment (no purchase necessary) may include:
hand-held weights (may be substituted with home items such as 10 34 oz soup
cans or 12 oz bottled waters).
a stable chair, pole, or broomstick.
Standard of Correct Performance
The standards of correct performance by which you shall be judged are those outlined in
Applied Resistance Training Skills Video Lecture 8 and in Personal Fitness Training:
Theory & Practice. 2nd Edition.
6
GRADING
A. Scoring
In order to pass the computer-based exam, you must receive a pass score of 70%
correct.
In order to pass the practical exam, you must receive a Pass score in 10 categories of
evaluation (included in the description on page 6 above). The successful participant will
receive a Pass score of 90% for these categories.
B. Certification
Upon successful completion of the computer-based and practical components of the
examination, and having provided proof of current adult-level CPR and AED
certification*, you will receive a certificate acknowledging your attainment of the AFAA
Personal Trainer Certification. This certification is valid for a period of 2 years.
Continuing education requirements for recertification will be forwarded to you.
*If you do not have a current CPR/AED card at the time of examination, you may send a copy to AFAA after
receiving instructions from the testing department. Examination results will be released, but the certification
will not be effective, and the certificate will not be released until a current CPR/AED card is received.
CPR/AED certifications from online or home study courses that do not include a hands-on practical
component will not be accepted.
NOTE: As of January 2011, AFAA requires all new certification participants, as well as re-certifiers within the
United States and Canada, to show proof of both a CPR and AED certification. To assist professionals in
meeting this requirement, AFAA has collaborated with the American Heart Association (AHA) to offer a onestop shop solution for CPR/AED certification. This special program allows fitness professionals to purchase
both the cognitive online learning course and the practical skills training and testing (at approved testing
locations) right on AFAAs Web site. You must pass both the written and practical portions of the course to
achieve AHA CPR/AED certification. Visit www.afaa.com for more details. The AED requirement may be
waived for AFAA certified professionals residing outside of the United States and Canada (including military
personnel overseas) depending on international laws regarding AED usage.
C. Examination Results
An examination report for both the computer-based and practical components will be
mailed to each participant. If a passing score for either component is not achieved,
unsatisfactory performance areas shall be noted. Please allow 1014 business days to
receive examination results, after AFAA has received proof of current CPR/AED
certification.
D. Retesting
If you do not achieve a passing score, you are encouraged to retest that portion which you
did not pass (either the computer-based written or practical, or both exams). Retesting
must be scheduled in advance, and must take place within one (1) year of the original date
for a fee. After 1 year, you must retake both portions of the exam and appropriate fees
apply.
COURSE LEARNING RESOURCES

You have been provided five (5) resources to assist you in learning more about personal fitness
training.
Video Lectures and Video Review Clips
Textbook
Study Guide
Sample Questions
Online Resourcesincluding Multitraining Live interaction with an AFAA
presenter
7
Each of the resources and their roles in your learning experience are described below.
Video Lectures and Review Clips
Watch the streaming Video Lectures which are designed to reinforce the content areas
identified in the textbook and study guide. Before taking the final exam, you will also be
able to watch a series of short Video Review Clips to refresh your memory on key points
of the video lectures.
Textbook
The textbook selected for this course, Personal Fitness Training: Theory & Practice
(AFAA, 2010), is an authoritative source on developing personal fitness training programs
and services. Mastering the material in this textbook will be critical to your success in the
course. To enhance your understanding of each chapter, the author, who is a renowned
industry expert, has included key terms, chapter summaries, theoretical and practical
content, and other valuable resources. Read the textbook, and then see how well you have
mastered the information as you complete the study guide assignments.
Study Guide
This study guide has been developed to enhance your learning experience, and offers
several valuable resources that may assist you in completing the course. Prior to attending
the certification workshop, the study guide must be completed.
Self-Study Target Chart. Track your progress in this course using the Self-Study
Target Chart. This chart indicates where you should be to finish the course in 30
days. Following the schedule provided will ensure that you finish on time.
Self-Study Outline. Gain a practical overview and theoretical knowledge of
personal fitness training by reading each chapter and completing the open-ended,
short answer outline for all sections of study prior to workshop attendance.
Sample Questions
AFAA has developed a set of sample questions online, similar to the examination you will
be expected to pass for certification. Complete the test. If you do not do well in some
areas, you should go back and review the video lectures, textbook, and this study guide.
Online Resources
You will have access to Multitraining Live video conferencing sessions which provide
live interaction with an AFAA presenter and other trainers. One session is included with
your purchase of this course. For an additional fee, participants can request extra
conferencing sessions. Visit www.afaa.com for details.
8
AFA A
Certified
Fitness Professionals
Code of Ethics
I Do Hereby Attest to Maintain the Ethical and
Practical Role of an AFAA Certified Personal Trainer
I will uphold all of the standards and guidelines

established by the Aerobics and Fitness Association
of America.
I acknowledge the boundaries of my expertise as a

fitness and exercise professional, and will make
referrals to other professionals as necessary.
I will withhold personal judgment and be an

unbiased advocate for lifestyle change.
I will maintain responsibility and accountability to

my clients while respecting their confidentiality.
I accept the challenge of my professional growth,

and will update my practical and theoretical
foundations through continuing education.
My overall goal as an AFAA certified professional is

to facilitate safe and effective exercise and
instruction.
9
EXERCISE EVALUATION AND THE AFAA 5 QUESTIONS

During exercise evaluation, a continuum is needed by which personal trainers can evaluate an
exercise from two viewpointseffectiveness (benefits) and potential risk (injury quotient) for
the client. With this perspective in mind, AFAA has created the AFAA 5 Questions.
AFAA 5 Questions
1.
What is the purpose of this exercise?

Consider: muscular strength or endurance, cardiorespiratory conditioning, flexibility,
warm-up or activity preparation, skill development, and stress reduction
2.
Are you doing that effectively?

Consider: proper range, speed, or body position against gravity
3.
Does the exercise create any safety concerns?

Consider: potential stress areas, environmental concerns, or movement control
4.
Can you maintain proper alignment and form for the duration of the exercise?
Consider: form, alignment, or stabilization
5.
For whom is the exercise appropriate or inappropriate?

Consider: risk-to-benefit ratio; whether the exerciser is at a beginner, intermediate, or
advanced level of fitness; and any limitations reported by the participant
Please visit www.yourbody.com for a complimentary trial version of an exercise risk
assessment and to learn more about AFAAs Fitness Triage System for client
exercise risk stratification.
10
AFAAS
PERSONAL TRAINER CERTIFICATION ONLINE
SELF-STUDY OUTLINE
SECTION I: Understanding Wellness
1.
Describe the practice of Wellness, and list the six (6) dimensions that incorporate total wellbeing.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
2.
List at least two (2) lifestyle factors that influence the prevention of the following diseases.
Stroke ______________________________________________________________________
Lung cancer ________________________________________________________________
Pancreatic cancer ____________________________________________________________
Liver cancer ________________________________________________________________
Diabetes ____________________________________________________________________
COPD ______________________________________________________________________
3.
List at least two (2) lifestyle factors (for each) that influence the prevention and management
of the following conditions.
Osteoporosis ________________________________________________________________
Osteoarthritis ________________________________________________________________
Back pain __________________________________________________________________
Metabolic Syndrome __________________________________________________________
4.
What are the six (6) strategies for optimal well-being?

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
11
5.
List a few common screening tests for men and women that should be checked regularly
between 2050 years of age.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
Exercise Physiology
1.
Describe the structure of the heart.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
2.
Define the following terms.

Myocardial infarction (MI) ____________________________________________________
Ischemia ____________________________________________________________________
Stroke volume ______________________________________________________________
Cardiac output ______________________________________________________________
Venous return ________________________________________________________________
Valsalva maneuver ____________________________________________________________
Minute ventilation ____________________________________________________________
Residual lung volume__________________________________________________________
Forced vital capacity __________________________________________________________
Total lung capacity ____________________________________________________________
3.
Describe the blood flow patterns of the Circulatory System.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
4.
Describe the structures of the Pulmonary System.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
12
5.
Define Adenosine Triphosphate.

__________________________________________________________________________
__________________________________________________________________________
6.
List the three (3) metabolic pathways or energy systems.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
7.
Which energy system uses glucose, fat, and protein for fuel?
__________________________________________________________________________
8.
Which energy system has as a limiting factor of a small supply of stored CP?
__________________________________________________________________________
9.
List exercises and activities that rely primarily on the:

Aerobic system ______________________________________________________________
Anaerobic glycolytic system ____________________________________________________
Phosphagen system __________________________________________________________
10.

Glucose ____________________________________________________________________
Lactic acid __________________________________________________________________
Glycolysis __________________________________________________________________
Mitochondria ________________________________________________________________
Beta oxidation ______________________________________________________________
Krebs cycle __________________________________________________________________
Electron transport system ______________________________________________________
Anaerobic threshold __________________________________________________________
Maximal oxygen uptake (VO2max) ________________________________________________
EPOC ______________________________________________________________________
13
11.
Complete the following chart.

COMPARISON OF THE ENERGY SYSTEMS
System
Fuel
ATP Production ATP Capacity
Limiting Factor(s)
Intensity
Phosphagen System
Anaerobic Glycolytic
System
Aerobic System
12.
Describe the Nervous System.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
13.
Name the three (3) types of muscle tissue.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
14.
Name and describe the two (2) major muscle fiber types.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
15.
What is the sliding filament theory?

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
16.
Define the following.

Sarcomere __________________________________________________________________
Actin ______________________________________________________________________
Myosin ____________________________________________________________________
Motor unit __________________________________________________________________
17.
Describe the function of a muscle spindle.

__________________________________________________________________________
__________________________________________________________________________
14
18.
Describe the function of a Golgi tendon organ.

__________________________________________________________________________
__________________________________________________________________________
SECTION II: Anatomy & Kinesiology

1.
Describe the three (3) cardinal planes of movement.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
2.

Supine ______________________________________________________________________
Prone ______________________________________________________________________
Axial skeleton________________________________________________________________
Appendicular skeleton ________________________________________________________
Diarthrodial joints ____________________________________________________________
Cartilage ____________________________________________________________________
Synovial membrane __________________________________________________________
Bursae ______________________________________________________________________
Ligament____________________________________________________________________
Tendon ____________________________________________________________________
Fascia ______________________________________________________________________
3.
List the nine (9) primary joint actions of the shoulder joint.
____________________________________
____________________________________
____________________________________
____________________________________
____________________________________
____________________________________
____________________________________
____________________________________
____________________________________
4.
Name the rotator cuff muscles.

__________________________________________________________________________
__________________________________________________________________________
15
5.
Describe the shoulder girdle, and list its eight (8) primary joint actions.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
6.
There are __________ parts to the trapezius muscle. Name their primary joint actions.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
7.
Scapular adduction is commonly referred to as:

__________________________________________________________________________
8.
Define supination and pronation.

__________________________________________________________________________
__________________________________________________________________________
9.
Name the four (4) primary joint actions of the spine.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
10.
Name the three (3) joint actions of the pelvic girdle.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
11.
Describe the concerns involved with excessive hip flexor strengthening and/or tightness.
__________________________________________________________________________
__________________________________________________________________________
12.
Name the three (3) muscles of the hamstrings.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
16
13.
14.
Name the four (4) muscles of the quadriceps.

____________________________________
____________________________________
____________________________________
____________________________________
List the two (2) joint actions of the talocrural joint and the two (2) joint actions of the
subtalar joint.
__________________________________________________________________________
__________________________________________________________________________
15.

Agonist ____________________________________________________________________
Antagonist __________________________________________________________________
Stabilizer____________________________________________________________________
Isometric____________________________________________________________________
Concentric __________________________________________________________________
Eccentric____________________________________________________________________
16.
Name the three (3) types of levers, and give an example of each.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
SECTION III: Health Screening & Risk Appraisal

1.
What are the three (3) main goals of the initial client interview or consultation?
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
2.
List the six (6) steps used to evaluate the Medical History Form.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
17
3.
List and clearly define the eight (8) positive and one (1) negative ACSM atherosclerotic
cardiovascular disease (CVD) risk factors.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
4.
How do the American Heart Association risk factors differ from the ACSM risk factors?
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
5.
List at least five (5) symptoms of cardiovascular disease.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
6.
When should you recommend a physicians clearance before initiating an exercise program?
__________________________________________________________________________
__________________________________________________________________________
7.
List at least three (3) other situations when you may recommend physicians clearance or
supervision before/during exercise.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
8.
What legal documents should always be administered by personal trainers?

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
18
9.
List several other questionnaires that may be helpful during the initial interview process.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
Fitness Assessment
1.
List four (4) benefits of fitness assessments.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
2.
List six (6) components of a fitness assessment session.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
3.
Which test(s) may only be performed by licensed health care professionals in some states.
__________________________________________________________________________
__________________________________________________________________________
4.
What are the current blood pressure values for:

Hypertension ________________________________________________________________
Pre-hypertension______________________________________________________________
Optimal ____________________________________________________________________
19
5.
List at least five (5) cardiorespiratory tests, and indicate whether they are max or submax
tests.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
6.
Describe the importance of body fat percent (%) testing.

__________________________________________________________________________
__________________________________________________________________________
7.
List several methods of estimating body fat percent (%) and their possible limitations.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
8.
What body fat percent (%) is considered by AFAA to be average for healthy young adults?
Men ________
9.
Women ________
List the protocols for skinfold testing.

__________________________________________________________________________
__________________________________________________________________________
10.
What are the purpose and goals of cardiovascular testing?

__________________________________________________________________________
__________________________________________________________________________
11.
List several submaximal exercise tests

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
12.
What are four (4) advantages of submax CV testing?

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
20
13.
Describe the protocols for the 3-Minute YMCA Step Test.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
14.
Define muscular fitness.

__________________________________________________________________________
__________________________________________________________________________
15.
Describe the protocols for a 1RM test.

__________________________________________________________________________
__________________________________________________________________________
16.
What are the major disadvantages of a 1RM test?

__________________________________________________________________________
__________________________________________________________________________
17.
List and describe the protocols for four (4) different muscular endurance tests.
Push-up ____________________________________________________________________
Partial curl-up________________________________________________________________
Sit-up ______________________________________________________________________
Dynamic bench press __________________________________________________________
18.
Define muscular flexibility.

__________________________________________________________________________
__________________________________________________________________________
19.
List and describe the procedure for testing flexibility at the following sites.
Shoulder ____________________________________________________________________
Calf ________________________________________________________________________
Quadriceps __________________________________________________________________
Hamstrings __________________________________________________________________
Trunk ______________________________________________________________________
Hip flexor __________________________________________________________________
21
20.
Describe the protocols for the Sit and Reach Test.

__________________________________________________________________________
__________________________________________________________________________
21.
Briefly describe the protocols for assessing:

Kyphosis ____________________________________________________________________
Lordosis ____________________________________________________________________
Scoliosis ____________________________________________________________________
Hip and shoulder height discrepancies ____________________________________________
22.
How often is it recommended to reassess fitness?

__________________________________________________________________________
SECTION IV: Cardiorespiratory Programming

1.
List several benefits or training adaptations of cardiorespiratory fitness.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
2.
What are the ACSM guidelines for cardiorespiratory fitness? *See page 116 in Personal
Fitness Training: Theory & Practice.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
3.

Overload ____________________________________________________________________
Specificity __________________________________________________________________
Mets ______________________________________________________________________
VO2max ____________________________________________________________________
Anerobic threshold ____________________________________________________________
4.
List and describe three (3) methods for prescribing intensity.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
22
5.
Describe a proper cardiorespiratory warm-up.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
6.
Describe five (5) different cardiorespiratory training systems.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
7.
Calculate the THRR (using the Karvonen formula) for a 40-year-old deconditioned female
with a resting heart rate of 70 bpm, and a goal to lose weight and feel more energetic. Please
describe a typical initial cardiovascular workout program.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
SECTION V: Muscular Strength & Endurance Programming

1.
List at least six (6) benefits of muscular fitness.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
23
2.

Muscle strength ______________________________________________________________
Muscle endurance ____________________________________________________________
Muscle power ________________________________________________________________
Muscle stability ______________________________________________________________
Hypertrophy ________________________________________________________________
Overload principle ____________________________________________________________
Specificity principle __________________________________________________________
Volume ____________________________________________________________________
Progressive resistance exercise __________________________________________________
Periodization ________________________________________________________________
3.
List the ACSM guidelines for resistance training. *See pages 131132 in Personal Fitness
Training: Theory & Practice.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
4.
Complete the following chart of opposing muscle groups.

Biceps
Triceps
Latissimus Dorsi
Pectoralis Major
Abdominals
Erector Spinae
Hamstrings
Hip Abductors
5.
Name some of the steps in designing a resistance training program.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
24
6.
Describe the following systems.

Single-set __________________________________________________________________
Multiple-set ________________________________________________________________
Super-set ____________________________________________________________________
Pyramid ____________________________________________________________________
Pre-exhaustion ______________________________________________________________
Split routine ________________________________________________________________
Circuit training ______________________________________________________________
Super-circuit ________________________________________________________________
Eccentric training ____________________________________________________________
7.
List two (2) advantages of each of the following types of resistance training.
Constant resistance____________________________________________________________
Variable resistance ____________________________________________________________
Isokinetic resistance __________________________________________________________
Isometric resistance __________________________________________________________
8.
Name at least five (5) common training errors.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
9.
Define DOMS.
__________________________________________________________________________
10.
List several genetic factors that may influence the ability to lift heavier weights.
__________________________________________________________________________
__________________________________________________________________________
11.
List several of the symptoms of overtraining.

__________________________________________________________________________
__________________________________________________________________________
25
SECTION VI: Applied Resistance Training Skills

1.
List several general spotting guidelines.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
2.
What are the three (3) main types of learning styles?

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
3.
Name at least six (6) different types of cues effective when working with clients.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
4.
List the five (5) steps to remember when detailing a new exercise for a client.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
5.
Name at least two (2) resistance training exercises for the following major muscle groups.
Pectoralis major/deltoid ________________________________________________________
Middle trapezius/rhomboids/posterior deltoid ______________________________________
__________________________________________________________________________
Anterior and medial deltoids ____________________________________________________
Latissimus dorsi ______________________________________________________________
Triceps ____________________________________________________________________
Biceps ______________________________________________________________________
Rectus abdominis ____________________________________________________________
Obliques ____________________________________________________________________
26
Erector spinae________________________________________________________________
Quadriceps __________________________________________________________________
Hamstrings __________________________________________________________________
Hip abductors ________________________________________________________________
Hip adductors ________________________________________________________________
Gastrocnemius, soleus ________________________________________________________
Tibialis anterior ______________________________________________________________
Peroneals, extensor digitorum longus ____________________________________________
6.
Name the concentric joint actions of the following exercises.

Reverse fly __________________________________________________________________
Lateral raise ________________________________________________________________
Lat pull-down ________________________________________________________________
Hamstring curl ______________________________________________________________
Dead lift ____________________________________________________________________
Heel lift ____________________________________________________________________
7.
Name the muscle group(s) responsible for each of the following exercises.
Upright row ________________________________________________________________
Barbell back squat ____________________________________________________________
Knee extensions ______________________________________________________________
Bent-over row________________________________________________________________
Horizontal (high) row__________________________________________________________
8.
Name the concentric joint action and muscles that are used in each of the following exercises.
Bench press ________________________________________________________________
Squat ______________________________________________________________________
Front lunge __________________________________________________________________
Triceps dip __________________________________________________________________
High-pulley scapular depression ________________________________________________
Overhead press ______________________________________________________________
27
Flexibility Programming
1.
List at least five (5) benefits of flexibility training.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
2.
Define flexibility.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
3.
What are the ACSM guidelines for flexibility training? *See pages 270271 in Personal
Fitness Training: Theory & Practice.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
4.
List the muscles that are commonly tight.

__________________________________________________________________________
__________________________________________________________________________
5.
Describe each of the following types of stretching.

Ballistic stretching ____________________________________________________________
Static stretching ______________________________________________________________
Active stretching ____________________________________________________________
Passive/assisted stretching ______________________________________________________
Proprioceptive neuromuscular facilitation__________________________________________
6.
List several factors that determine and influence flexibility.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
28
7.
Describe at least two (2) appropriate stretches for all the major muscles.
Pectoralis major/anterior deltoid ________________________________________________
Trapezius/rhomboid/posterior deltoid ____________________________________________
Deltoids ____________________________________________________________________
Latissimus dorsi ______________________________________________________________
Triceps ____________________________________________________________________
Biceps ______________________________________________________________________
Rectus abdominis ____________________________________________________________
Obliques ____________________________________________________________________
Erector spinae________________________________________________________________
Hip flexors __________________________________________________________________
Gluteus maximus ____________________________________________________________
Quadriceps __________________________________________________________________
Hamstrings __________________________________________________________________
Hip abductors ________________________________________________________________
Hip adductors ________________________________________________________________
Gastrocnemius/soleus__________________________________________________________
Anterior tibialis ______________________________________________________________
29
8.
List the muscle(s) being stretched in the following pictures.
30
SECTION VII: Injury Prevention

1.
What is the difference between intrinsic and extrinsic risk factors for injuries?
__________________________________________________________________________
__________________________________________________________________________
2.
Define each of the following.

Acute injury ________________________________________________________________
Chronic injury ______________________________________________________________
Muscle strain ________________________________________________________________
Sprain ______________________________________________________________________
Subluxation__________________________________________________________________
Dislocation __________________________________________________________________
Tendinitis __________________________________________________________________
Synovitis ____________________________________________________________________
Bursitis ____________________________________________________________________
Contusion __________________________________________________________________
Adhesions __________________________________________________________________
Contractures ________________________________________________________________
3.
What are the stages of inflammation and repair?

__________________________________________________________________________
__________________________________________________________________________
4.
Personal trainers must be familiar with common muscle imbalances.

a. List the muscles that generally need to be stretched.
__________________________________________________________________________
__________________________________________________________________________
b. List the muscles that generally need to be strengthened.
__________________________________________________________________________
__________________________________________________________________________
5.
For the general public, which moves or exercises should be avoided or minimized in order to
decrease the risk of injury?
__________________________________________________________________________
__________________________________________________________________________
31
6.
Name four (4) shoulder joint injuries.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
7.
Name four (4) mechanisms of shoulder joint injury.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
8.
List two (2) injuries that cause pain at the elbow.

__________________________________________________________________________
__________________________________________________________________________
9.
Describe each of the following.

Carpal tunnel syndrome ________________________________________________________
Neutral spinal alignment ______________________________________________________
Forward head ________________________________________________________________
Excessive kyphosis____________________________________________________________
Excessive lordosis ____________________________________________________________
Scoliosis ____________________________________________________________________
Herniated disk ______________________________________________________________
10.
List some strategies that are helpful in the management of excessive kyphosis.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
11.
List some good initial strategies that are helpful in the management of excessive lordosis.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
32
12.
List five (5) exercise hazards for the low back.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
13.
Describe the following.

ITB syndrome________________________________________________________________
Piriformis syndrome __________________________________________________________
Patellofemoral pain syndrome __________________________________________________
Patellar tendinitis ____________________________________________________________
Ligament injuries of the knee __________________________________________________
Meniscus tears ______________________________________________________________
14.
What is meant by open kinetic chain and closed kinetic chain?

__________________________________________________________________________
15.
What three (3) things need to be avoided for proper knee mechanics?
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
16.

Shin splints __________________________________________________________________
Anterior compartment syndrome ________________________________________________
Achilles tendinitis ____________________________________________________________
Inversion sprains______________________________________________________________
Plantar fasciitis ______________________________________________________________
Metatarsalgia ________________________________________________________________
33
Special Populations
1.
2.
List at least 10 pregnancy-related changes in a womans body.

____________________________________
____________________________________
____________________________________
____________________________________
____________________________________
____________________________________
____________________________________
____________________________________
____________________________________
____________________________________
What are four (4) potential risks or concerns of exercise during pregnancy?
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
3.
Name at least four (4) 2002 ACOG Guidelines for exercise during pregnancy that affect
programming.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
4.
Describe the procedure for checking to see if a client has diastasis recti.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
5.
Describe at least three (3) abdominal exercises appropriate for most pregnant women after the
first trimester.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
6.

Sarcopenia __________________________________________________________________
Osteoarthritis ________________________________________________________________
Rheumatoid arthritis __________________________________________________________
34
Fibromyalgia ________________________________________________________________
Osteoporosis ________________________________________________________________
Osteopenia __________________________________________________________________
Cerebrovascular accident (CVA) ________________________________________________
Peripheral artery disease (PAD)__________________________________________________
Claudication ________________________________________________________________
COPD ______________________________________________________________________
Dyspnea ____________________________________________________________________
Type 1 diabetes ______________________________________________________________
Type 2 diabetes ______________________________________________________________
Multiple sclerosis ____________________________________________________________
Parkinsons disease____________________________________________________________
7.
8.
List at least 10 characteristics of aging that affect exercise programming.

____________________________________
____________________________________
____________________________________
____________________________________
____________________________________
____________________________________
____________________________________
____________________________________
____________________________________
____________________________________
What are the ACSM Guidelines for cardiorespiratory fitness for elderly people?
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
9.
List at least five (5) strategies that are important when working with people who have
osteoarthritis.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
35
10.
List at least four (4) strategies that are important when working with people who have
osteoporosis.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
11.
Name at least four (4) recommendations from ACSM that are important when working with
children.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
12.
What are some of the lifestyle factors that can influence blood pressure?
__________________________________________________________________________
__________________________________________________________________________
13.
Clients with hypertension who may need to be in a medically supervised program include:
__________________________________________________________________________
__________________________________________________________________________
14.
Name the cardiorespiratory and strength training recommendations for training people with
hypertension.
__________________________________________________________________________
__________________________________________________________________________
15.
What are the signs of hypoglycemia?

__________________________________________________________________________
__________________________________________________________________________
16.
Name four (4) preventive steps a personal trainer can take to help persons with diabetes avoid
a hypoglycemic reaction.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
36
17.
List at least four (4) recommendations for persons exercising with asthma.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
SECTION VIII: Nutrition & Weight Management

1.
What are five (5) major diseases/conditions affected by nutrition/body composition.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
2.
Describe the role and function of each of the seven (7) major and minor nutrients.
Carbohydrates________________________________________________________________
Protein ____________________________________________________________________
Fat ________________________________________________________________________
Fiber ______________________________________________________________________
Vitamins/Minerals ____________________________________________________________
Water ______________________________________________________________________
3.
List the current guidelines for carbohydrate, fiber, protein, fat, and cholesterol consumption.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
4.
List several strategies for reducing fat and cholesterol in your clients diet.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
37
5.
What is the ACSM position stand on exercise and fluid replacement?

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
6.
Describe the purpose behind the 2005 Food Guide Pyramid and what changes were made
from the original 1992 Food Guide Pyramid.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
7.
Define each of the following terms.

Glycemic index ______________________________________________________________
Carbo loading ________________________________________________________________
Anorexia nervosa ____________________________________________________________
Bulimia nervosa ______________________________________________________________
Female athlete triad __________________________________________________________
8.
To maintain normal metabolic rate and provide energy for activities of daily living (ADL),
the ADA recommends _______ calories/day for men and _______ calories/day for women.
9.
What are the three (3) components of energy expenditure?

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
10.
List several weight loss strategies.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
11.
List several strategies for healthful weight gain.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
38
12.
Using the sample food label (Figure 12-4), calculate each of the following percentages for
one (1) serving of cheese pizza.
% of total fat: ________________________________________________________________
% of carbohydrates: __________________________________________________________
% of protein: ________________________________________________________________
SECTION IX: Behavior Modification & Communication Skills

1.
In regards to behavior change, how does the Transtheoretical Model help personal trainers
with their clients?
__________________________________________________________________________
__________________________________________________________________________
2.
List and describe the five (5) stages of change.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
3.
Define self-efficacy, and list several factors that may influence your feelings toward selfefficacy.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
4.
List several barriers to exercise and ways to overcome them.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
5.
Create a sample goal using the SMART system.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
39
6.
List several ways to support behavior change in your clients.

__________________________________________________________________________
__________________________________________________________________________
7.
Define and give examples of each of the following terms.

Intrinsic motivation __________________________________________________________
Extrinsic motivation __________________________________________________________
Avoidance goals ______________________________________________________________
Approach goals ______________________________________________________________
Mirroring __________________________________________________________________
Paraphrase __________________________________________________________________
Summarize __________________________________________________________________
Open-ended questions ________________________________________________________
Closed-ended questions ________________________________________________________
I statements ________________________________________________________________
8.
Describe the four (4) communication styles.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
9.
What role do you see yourself playing with your clients?

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
40
SECTION X: Business Aspects, Legal Issues, and Professional

Responsibilities
1.
What four (4) aspects can help you effectively format your business plan?
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
2.
Briefly describe eight (8) ways to market and promote your business.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
3.
Name some examples of business policies important for a personal trainer.

__________________________________________________________________________
__________________________________________________________________________
4.
Briefly describe some differences between an independent contractor and an employee.

__________________________________________________________________________
__________________________________________________________________________
5.

Corporation__________________________________________________________________
Partnership __________________________________________________________________
Sole proprietorship ____________________________________________________________
Risk management ____________________________________________________________
Standard of care ______________________________________________________________
Negligence __________________________________________________________________
Liability insurance ____________________________________________________________
6.
Describe an Informed Consent form.

__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
41
7.
Name at least six (6) steps you can take to manage your risk and protect your clients.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
8.
Define a personal trainers scope of practice.

__________________________________________________________________________
__________________________________________________________________________
9.
Define HIPAA and how it may affect a personal trainer.

See http://www.hhs.gov/ocr/privacy/
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
10.
List at least five (5) ways to continue your education as a personal trainer.
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
42
MUSCULAR SYSTEMANTERIOR VIEW
Pectoralis Major
Deltoid
Biceps
Rectus Abdominis
External Oblique
Internal Oblique
Adductors
Tensor Fasciae Latae
Rectus femoris
Vastus lateralis
Vastus medialis
Vastus intermedius
(located under rectus femoris)
Quadriceps
Group
Quadratus
lumborum
Tibialis Anterior
Iliopsoas
Hip Flexor and Lateral Spinal Flexor

43
MUSCULAR SYSTEMPOSTERIOR VIEW
Triceps
Erector
Spinae
Latissimus Dorsi
Gluteus
Medius
Gluteus
Maximus
Semitendinosus
and
Semimembranosus
Biceps femoris
Hamstrings
Group
Gastrocnemius
Frontal Plane
Soleus
Horizontal Plane
Achilles Tendon
Sagittal Plane
44
Gastrocnemius/Soleus
Anterior Tibialis
Hamstrings
Quadriceps
Gluteus Maximus
Iliopsoas
Erector Spinae
Rectus Abdominis
Mid-Traps/Rhomboids/
Posterior Deltoids
Pectoralis Major
Latissimus Dorsi
Anterior/Medial Deltoids
Triceps
Biceps
Muscle
Joint
Action
Plane
Weightroom Exercises
Stretches
KINESIOLOGY
OPPOSING MUSCLE GROUP HOMEWORK
Fill in the blanks for each set of opposing muscle group(s).
45
Shoulder Joint Muscles and Their Actions

Internal External
Flexion Extension Abduction Adduction Rotation Rotation
Anterior deltoid
P.M.
Asst.
Medial deltoid
P.M.
P.M.
Posterior deltoid
P.M.
Asst.
Supraspinatus
Pectoralis major,
clavicular
Asst.
Horizontal Horizontal
Adduction Abduction
Asst.
P.M.
P.M.
P.M.
Pectoralis major,
sternal
Asst.*
P.M
Coracobrachialis
Asst.
Subscapularis
Asst.^
Asst.^
Asst.
P.M.
P.M
Asst.
P.M
Asst.*
Asst.*
Asst.*
P.M.
Asst.+
P.M.
Asst.
Latissimus dorsi
P.M.
P.M.
Asst.
Asst.
Teres major
P.M.
P.M.
P.M.
Asst.
Infraspinatus
P.M.
P.M.
Teres minor
P.M.
P.M.
Biceps, long head

Biceps, short head
Triceps, long head
Asst.
Asst.
Asst.
Asst.
Asst.
Asst.
Asst.
* Indicated action takes place only when arm is above the horizontal.
+ Indicated action takes place only from a position of rotation to the neutral point.
^ Assistant actions vary with joint position and activity of synergistic muscles.
P.M. = Prime Mover; Asst. = Assistant Mover
46
Shoulder Girdle Muscles and Their Actions

Elevation
Depression
Subclavius
Asst.
Pectoralis minor
P.M.
Abduction
Adduction
P.M.
Serratus anterior
P.M.
Trapezius II
P.M.
P.M.
Asst.
Trapezius III
Downward
Rotation
P.M.
P.M.
Trapezius I
Upward
Rotation
P.M.
P.M.
Trapezius IV
P.M.
Levator scapulae
P.M.
Rhomboids
P.M.
Asst.
P.M.
P.M.
P.M.
NOTE: Movements of the arm on the trunk involve the cooperative actions of the shoulder joint and the shoulder girdle, as well
as the attached muscles. Pure isolation of these muscles is often not possible. For instance, joint actions in this area are
frequently caused by muscles acting as a force couple (equal parallel forces pulling in opposite directions), for example, trapezius
II and serratus anterior act together to cause upward rotation.
47
Elbow and Radioulnar Joint Muscles and Their Actions

Flexion
Extension
Pronation
Biceps brachii
P.M.
Brachialis
P.M.
Brachioradialis
P.M.
Asst.*
Pronator teres
Asst.
Asst.
Asst.
Pronator quadratus
Asst.*
P.M.
Triceps brachii
P.M.
Anconeus
Asst.
Supinator
P.M.
Flexor carpi radialis
Asst.
Flexor carpi ulnaris
Asst.
Palmaris longus
Asst.
Asst.
Extensor carpi radialis longus
Asst.
Extensor carpi radialis brevis
Asst.
Extensor carpi ulnaris
Asst.
Flexor digitorum superficialis
Supination
Asst.
Asst.
Extensor digitorum
Asst.
Extensor digiti minimi
Asst.
Extensor pollicis longus
Asst.
Abductor pollicis longus
Asst.
*To the mid position
48
Knee Joint Muscles and Their Actions

Flexion
Extension
Inward
Rotation
Biceps femoris
P.M.
P.M.
Semitendinosus
P.M.
P.M.
Semimembranosus
P.M.
Outward
Rotation
P.M.
Rectus femoris
P.M.
Vastus lateralis
P.M.
Vastus intermedius
P.M.
Vastus medialis
P.M.
Sartorius
Asst.
Asst.
Gracilis
Asst.
Asst.
Popliteus*
Asst.
P.M.
Gastrocnemius
Asst.
Plantaris
Asst.
* Unlocks the knee at the start of knee flexion
49
Hip Joint Muscles and Their Actions

Flexion
Extension
Abduction
Adduction
Inward
Rotation
Outward
Rotation
Psoas
P.M.
Asst.
Asst.
Iliacus
P.M.
Asst.
Asst.
Sartorius
Asst.
Asst.
Asst.
Rectus femoris
P.M.
Asst.
Pectineus
P.M.
Gluteus maximus
P.M.
P.M.
Asst.*
Asst.
Asst.+
P.M.
Gluteus minimus
Asst.~
Asst.*
Asst.
P.M.
Asst.*
Gluteus medius
Asst.~
Asst.*
P.M.
Asst.~
Asst.*
Tensor fasciae latae
Asst.
Asst.
Asst.
Biceps femoris
P.M.
Asst.
Semitendinosus
P.M.
Asst.
Semimembranosus
P.M.
Asst.
Gracilis
Asst.
P.M.
Asst.
Adductor longus
Asst.
P.M.
Asst.
Adductor brevis
Asst.
P.M.
Asst.
Adductor magnus
Asst.*
P.M.
Asst.
Asst.+
P.M.
The six outward rotators #
# Piriformis, Obturator internus, Obturator externus, Quadratus femoris, Gemellus superior, Gemellus inferior
* Upper fibers
+ Lower fibers
~ Anterior fibers
Posterior fibers
50
Ankle Joint Muscles and Their Actions

Extrinsic Muscles
Dorsiflexion
Plantar Flexion
Inversion
Eversion
Tibialis anterior
P.M.
P.M.
Extensor digitorum longus
P.M.
P.M.
Peroneus tertius
P.M.
P.M.
Extensor hallucis longus
Asst.
Asst.
Gastrocnemius
P.M.
Plantaris
Asst.
Soleus
P.M.
Peroneus longus
Asst.
P.M.
Peroneus brevis
Asst.
P.M.
Flexor digitorum longus
Asst.
Asst.
Flexor hallucis longus
Asst.
Asst.
Tibialis posterior
Asst.
P.M.
(From Rasch, P. and Burke, R. 1989. Kinesiology (7th ed.), Baltimore, MD: Williams & Wilkins)
51
Spinal Muscles and Their Actions

Spinal Muscles
Flexion
Extension
Rotation
Lateral Flexion
Rectus Abdominis
P.M.
Asst.
External Oblique
P.M.
P.M.
Asst.
Internal Oblique
P.M.
P.M.
Asst.
Quadratus Lumborum
P.M.
Erector Spinae Group
P.M.
P.M.
P.M.
Multifidus
P.M.
P.M.
P.M.
52
Food Label Sample
Fig. 12-4. Food Label
53
AFAAS NUTRITIONAL SUPPLEMENT POLICY

Policy Statement on the Sale, Provision, or Recommendation of Nutritional
Supplements by AFAA Certified Fitness Professionals to Clients
Aerobics and Fitness Association of America
Policy Statement on the Sale, Provision, or Recommendation of Nutritional Supplements
by AFAA Certified Fitness Professionals to Clients
Copyright 1999, 2006, 2007, 2010 by AFAA, Sherman Oaks, California
As part of its mission, the Aerobics and Fitness Association of America (AFAA) is
committed to assisting AFAA certified fitness professionals in their provision of exceptional fitness-related services to clients. In so doing, AFAA gathers and publishes information on a wide variety of topics to inform such professionals and help them to provide
the best possible services to their clients.
In 1999, AFAA originally developed this Policy Statement regarding the recommendation, provision, and/or sale of nutritional supplements to consumers. In 2006/2007, AFAA
determined to review and update the statement. As with its first work on this subject, this
revised Policy Statement is intended to assist professionals in determining how they
might, in the exercise of independent professional judgment, provide relevant services or
products to their clients. However, this statement is not intended to limit the recommendation or sale of nutritional supplement products by knowledgeable entities which use
computerized programs or algorithms to recommend the use of nutritional products to
individual clients, nor to limit the provision of relevant service by those who are qualified
by reason of education, training, licensure or other form of regulation to provide nutritional supplement advice. By reason of the development and publication of this Policy
Statement, neither the authors nor AFAA shall be deemed to be engaged in the practice of
any form of health care or law; nor do they assume any duty toward clients of fitness
professionals or fitness professionals themselves who consider the materials within this
Policy Statement for adaptation to their professional practices. Fitness professionals
considering these issues should consult with their individual medical and legal advisors
for guidance.
As a starting point, fitness professionals must acknowledge that some manufacturers of
nutritional supplements as well as others often encourage health and fitness facilities and
fitness professionals to sell a wide range of nutritional products to their employees and
customers. Many facilities and professionals have undertaken to do so for a variety of
reasons. However, AFAA believes that the recommendation, sale, or provision of such
products must be based upon a number of factors.
The sale of nutritional supplements in the United States involves literally hundreds, if
not thousands, of products sold to most adult Americans through a variety of retail and
service establishments as well as over the Internet. The range of nutritional supplement
products is extremely diverse. As of 2005, the industry has been reported to be in excess
of $20 billion in the United States and perhaps as large as $182 billion worldwide.
Nutritional supplements include vitamins, minerals, herbs, and even hormones. There
are 13 vitamins, 15 minerals, and untold numbers of herbal and other similar products
available for sale in this market. While vitamins and minerals may be the most studied,
54
and perhaps the best understood, of all nutritional supplements, controversy continues to
surround all such products.
As a general rule, vitamin and mineral supplements are not harmful unless taken in
excessive doses, in which case, actual damage can result. Several herb products, such as
aspirin, have proven medicinal properties, while many other herbs and even hormones can
be clearly harmful, or are not yet well under-stood. Moreover, some nutritional products
can be harmful when ingested along with other such products, prescriptions, over-thecounter medications, or even foods or beverages. Those with certain health conditions
should not ingest some nutritional products. In addition, those who ingest certain nutritional products may have increased surgical- and anesthesia-related risks. Consequently, it
is necessary to obtain health-care provider advice, approval, and monitoring of product
use.
Generally, there is no legal requirement in the United States for nutritional supplements
(as opposed to drug products) to be tested and/or approved for use by any governmental
agency prior to their sale to consumers. While the Food and Drug Administration (FDA)
does have some regulatory authority and responsibility as to nutritional products, such
supplements are only subject to regulation after such products are determined to be
dangerous or to the extent that claims are made that such products cure, mitigate, or treat
various diseases.
Due to the present lack of pre-sale regulation of these products, some such products
may not be pure, or in other words, of a certain formula or strength; and some, potentially, may not contain what is actually on the product label. Since nutritional products are
not sold as prescriptions by health-care providers, the legal doctrine applicable in some
states and known as the learned intermediary doctrine does not limit the duty of
producers and manufactures to warn consumers of adverse consequences associated with
such products. Moreover, those who sell, provide, or recommend such products necessarily do so with only limited information, as compared to the information that is available
for prescription drug products, which are subject to extensive testing and research before
being approved by the FDA for sale to consumers.
Due to all of the foregoing, those recommending nutritional supplement products to
consumers, and those actually involved in providing or selling such products to
consumers, may well have increased ethical, professional, and legal duties and responsibilities to ensure that the products they recommend, sell, or provide are relatively safe for
consumption and/or are beneficial to the user. This conclusion is due in part to the fact
that such products are not sanctioned by any government agency and that there is often
only limited information and research findings available from non-manufacturer sources
as to the safety and efficacy of many of these products.
Since some nutritional supplements have been deemed by the FDA to be associated
with certain adverse health effects, AFAA strongly discourages professionals from
making any favorable recommendations to clients related to these specific products or
from providing or selling same. A current listing of these nutritional products can be
obtained from the FDAs Internet site at http://vm.cfsan.fda.gov/~dms/fdsuppch.html.
AFAA also discourages professionals from making favorable product recommendations
or from selling or providing products to clients when the available scientific evidence and
research findings from sources other than manufacturers are insufficient to provide clear
guidance as to whether such products are beneficial.
AFAA recognizes that some health/fitness facilities and professionals do not, as a
matter of policy, sell or provide supplements or advice to others concerning nutritional
55
products. Many believe it to be inappropriate and even unethical to do so. Others do not
do so for fear of incurring additional legal exposure in the situation in which an untoward
event occurs related to such products. These concerns are valid and must be given some
deference by professionals.
In the event that any of these products are sold, provided, or recommended by professionals to consumers to treat, cure, or beneficially impact a disease process or infirmity, or
perhaps even for preventive purposes, such professionals could be exposed to criminal
and/or civil claims related to the unauthorized practice of medicine or other similar
licensed health-care provider practices such as those reserved for provision by dietitians.
If an untoward event occurred associated with a practice violating any of the foregoing
kinds of statutes, a fitness professional who recommends, provides, or sells nutritional
substances in the course of providing unauthorized advice could be exposed to rather
substantial claims.
To illustrate what can happen in regard to advice given to a fitness client about nutritional supplements readers should consider what was alleged in a lawsuit that was filed in
the state of New York. The suit arose from the 1998 death of a 37-year-old facility patron
who allegedly took five nutritional supplements at the claimed, written recommendation
of a personal trainer employed by a health and fitness facility. The suit sought $320
million in damages against the trainer, the facility, the named retail seller of the supplements, and five nutritional supplement manufacturers. The suit was based upon negligence, willful, wanton, malicious, and reckless conduct, improper and dangerous product
use instructions, failure to warn, and the sale of unreasonably dangerous products. The
action was recently resolved for an undisclosed, confidential settlement.
Based upon the foregoing concerns the following basic principles should be considered
by professionals as to the sale, recommendation, or provision of nutritional supplement
products to clients.
1. Health and fitness facilities and fitness professionals should not sell, recommend, or
provide (provide) nutritional supplement products, including vitamins, minerals,
herbs, and/or hormones (nutritional supplements) to their employees and/or
members/guests/clients unless the sale, recommendation, or provision of such products is justified by existing scientific and medical research, which is derived independently from those who manufacture such products and which demonstrates
some benefit or potential benefit to consumers who ingest such products.
2. Such facilities and personnel should not provide nutritional supplements unless
there is adequate, independent, scientifically-based information other than manufacturer information available as to the use of such supplements to indicate that use is
preferably beneficial or at least reasonably safe when taken in proper quantities and
subject to health-care provider approval, review, and monitoring.
3. Nutritional supplements that have been determined by the FDA to be harmful or
those that have been associated with certain adverse health effects should not be
provided by fitness professionals to clients. A listing of such nutritional supplements that have been associated with certain adverse health effects can be obtained
from the following FDA Internet site: http://vm.cfsan.fda.gov/~dms/fdsuppch.html.
4. If the provision of nutritional supplements is deemed by health/fitness facilities or
fitness professionals to be appropriate based upon the fore-going principles,
consumers of such products should be provided with certain information. This
information should be specific and individual warnings and/or disclaimers advising
the consumer of the potential adverse consequences associated with certain supple-
56
ments should be included. Provided information should also include a statement

about the limitations of present knowledge as to some products, and the unknown
risks or adverse potential reactions or consequences that might be associated with
the use of some products, either when ingested alone or in conjunction with other
similar products, drugs, other substances, some foods or beverages, or when some
such products are used prior to surgical procedures. Those products that may not
provide anticipated or advertised benefits should also be identified for consumers.
Products that may be inadequately labeled or those whose quality or purity cannot
be verified independently should not be recommended, provided, or sold to
consumers.
5. In conjunction with the provision of any nutritional supplement, scientifically
formulated and derived information should be provided in writing to the
consumer/purchaser of such supplements that is based upon information obtained
from scientifically/medically reliable sources apart from the manufacturers or
wholesalers of such products. These authoritative sources might include the FDA or
organizations such as the American Medical Association (AMA) or the American
Dietetic Association. Fitness professionals must stay current as to developments in
this area and provide reasonably current information to clients, including manufacturer information.
Fitness professionals who decide to provide nutritional supplement products to
clients while also providing information related to those products must be aware of
and fully comply with applicable requirements related to such practices as provided
by regulations issued under the Dietary Supplement Health and Education Act of
1994 (DSHEA) and the DSHEA, as those regulations and statutes may be amended
or changed from time to time. Under the latest revisions to the regulations promulgated pursuant to the DSHEA, the FDA has established new rules as to what kinds
of information may be supplied (and how and in what context) to consumers associated with the sale of dietary supplement products. As a consequence, fitness professionals providing products and information must review the Act and the regulations
promulgated there under as same may be amended or changed from time to time to
determine what is permissible and what is not permissible in that regard. It may also
be helpful for such professionals to review Federal Trade Commission (FTC)
requirements dealing with claims in advertising (including direct marketing materials) and even state/local law/regulations that may impact the provision of such
products and information. Consequently, based upon all of the foregoing, professionals must independently determine how, when, and in what manner and context
relevant information may be provided to consumers about nutritional supplement
products.
6. The provision of nutritional supplements by health/fitness facilities/professionals
should not under any circumstances be used to treat, cure, mitigate, or otherwise
attempt to beneficially impact any condition, disease, or infirmity with which an
individual is afflicted in violation of state health-care provider licensing and/or practice statutes, or be used in any way on the recommendation of a fitness professional,
which would violate state practice of medicine acts or other similar statutes or laws.
No exercise or fitness professional should ever recommend any supplement or even
any activity under circumstances where the practice could be deemed to be the
unauthorized practice of medicine or some other health-care discipline including
those services reserved for provision by licensed nutritionists or dietitians.
57
7. Nutritional supplements must have appropriate and accurate labeling information

that properly describes product purity, weight/size, quantity, and recommended
dosages. Product information as required by law must be provided. Health claims
associated with nutritional products must not be made unless specifically allowed
by law.
8. The provision of nutritional supplements by health and fitness facilities/professionals should not be made for the purposes of enhancing or attempting to enhance
athletic performance or the athletic condition of those clients participating in such
activities.
9. Before a consumer begins using or ingesting a nutritional supplement that is
provided by a fitness facility or professional, that individuals use of any nutritional
supplement should be reviewed and approved by the consumers health-care
provider, especially when such supplements are provided to individuals who are
taking other forms of prescription or over-the-counter medications or supplements.
Moreover, an individuals use of such supplements should be monitored by his/her
health-care provider. Due to the foregoing, fitness facilities and professionals must
make such a recommendation to their members/guests/clients in writing before the
provision of such a supplement product to seek such clearance, advice, guidance,
and monitoring. Written documentation as to the clients receipt of such advice, and
preferably the written acknowledgement of same by the recipient, should be secured
if possible.
10. Health and fitness facilities and exercise professionals should document all of the
foregoing in their written records. Such records should be maintained for a period of
time coexistent with advice provided by their independent legal/professional advisors. The use of waivers, releases, or assumption-of-risk documents by fitness
professionals to be executed by clients who are provided with nutritional supplements should be considered where warranted and as fitness personnel are advised by
their individual professional/legal advisors.
58
FITNESS ASSESSMENT DATA SHEET

Name:______________________________________________________ Date: ____________________
Age: ________ Weight: ______ Height: ________
Medications: ______________________________
Risk Factor Status: ______________________________________________________________________

Resting HR: ___________
Resting BP: ___________
(WOMEN)
Skinfolds:
(MEN)
Triceps: _____ _____ _____
Pectoral: _____ _____ _____
Suprailiac: _____ _____ _____
Abdomen: _____ _____ _____
Thigh: _____ _____ _____
Thigh: _____ _____ _____
BMI:_________
Estimated Percent (%) Body Fat:__________
Waist-to-Hip Ratio:___________
(divide waist by hip)
Circumferences:
Waist:_______ Hip:_______ Thigh:_______ Calf:_______ Upper Arm:_______ Forearm:_______
Step Test: 60-second Recovery HR ________________________________________________________
or
Rockport Walking Test: 10-second Training HR ____________________________________________
Bench Press 1RM
__________/ WT in lbs ________ = __________
Partial Curl-Up Test ____________ (#/min)

Push-Up Test
____________ (total #)
Sit and Reach Test
____________ (inches) (best of three trials)
Muscle Specific Flexibility Tests:

ADEQUATE
NEEDS
IMPROVEMENT
YES
NO
Hamstrings
____________
____________
Lordosis
____________
____________
Iliopsoas
____________
____________
Kyphosis
____________
____________
Quadriceps
____________
____________
Forward Head
____________
____________
Calves
____________
____________
Discrepancies
Shoulders
____________
____________
Hip Height
____________
____________
Shoulder Height
____________
____________
59
FITNESS ASSESSMENT DATA SHEET

Name:______________________________________________________ Date: ____________________
Age: ________ Weight: ______ Height: ________
Medications: ______________________________
Risk Factor Status: ______________________________________________________________________

Resting HR: ___________
Resting BP: ___________
(WOMEN)
Skinfolds:
(MEN)
Triceps: _____ _____ _____
Pectoral: _____ _____ _____
Suprailiac: _____ _____ _____
Abdomen: _____ _____ _____
Thigh: _____ _____ _____
Thigh: _____ _____ _____
BMI:_________
Estimated Percent (%) Body Fat:__________
Waist-to-Hip Ratio:___________
(divide waist by hip)
Circumferences:
Waist:_______ Hip:_______ Thigh:_______ Calf:_______ Upper Arm:_______ Forearm:_______
Step Test: 60-second Recovery HR ________________________________________________________
or
Rockport Walking Test: 10-second Training HR ____________________________________________
Bench Press 1RM
__________/ WT in lbs ________ = __________
Partial Curl-Up Test ____________ (#/min)

Push-Up Test
____________ (total #)
Sit and Reach Test
____________ (inches) (best of three trials)
Muscle Specific Flexibility Tests:

ADEQUATE
NEEDS
IMPROVEMENT
YES
NO
Hamstrings
____________
____________
Lordosis
____________
____________
Iliopsoas
____________
____________
Kyphosis
____________
____________
Quadriceps
____________
____________
Forward Head
____________
____________
Calves
____________
____________
Discrepancies
Shoulders
____________
____________
Hip Height
____________
____________
Shoulder Height
____________
____________
60
NOTES
61
NOTES
Aerobics and Fitness Association of America

1 5 2 5 0 Ve n t u ra B o u l e va r d , S u i t e 2 0 0 S h e r m a n O a k s , C A 9 1 4 0 3
(818) 905-0040 (800) 446-2322 (800) 225-2322 (Canada & Mexico) (818) 990-5468 FAX www.afaa.com
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2010

AFAAS PERSONAL TRAINER CERTIFICATION ONLINE

Personal Trainer Certification Online

Personal Trainer Certification Online

WELCOME TO THE AFAA

Personal Trainer Certification Online

CERTIFICATION RESIDENT COURSE OBJECTIVES

Personal Trainer Certification Online

Personal Trainer Certification Online

SELF-STUDY TARGET CHART

Computer-Based Multiple-Choice Exam Day

Personal Trainer Certification Online

AFAA PERSONAL TRAINER CERTIFICATION ONLINE

COMPUTER-BASED MULTIPLE-CHOICE EXAMINATION

Personal Trainer Certification Online

PRACTICAL EXAMINATION COMPONENT

Personal Trainer Certification Online

COURSE LEARNING RESOURCES

Personal Trainer Certification Online

Personal Trainer Certification Online

I will uphold all of the standards and guidelines

I acknowledge the boundaries of my expertise as a

I will withhold personal judgment and be an

I will maintain responsibility and accountability to

I accept the challenge of my professional growth,

My overall goal as an AFAA certified professional is

Personal Trainer Certification Online

EXERCISE EVALUATION AND THE AFAA 5 QUESTIONS

What is the purpose of this exercise?

Are you doing that effectively?

Does the exercise create any safety concerns?

For whom is the exercise appropriate or inappropriate?

Personal Trainer Certification Online

What are the six (6) strategies for optimal well-being?

Personal Trainer Certification Online

Describe the structure of the heart.

Define the following terms.

Describe the blood flow patterns of the Circulatory System.

Describe the structures of the Pulmonary System.

Personal Trainer Certification Online

Define Adenosine Triphosphate.

List the three (3) metabolic pathways or energy systems.

List exercises and activities that rely primarily on the:

Define the following terms.

Personal Trainer Certification Online

Complete the following chart.

ATP Production ATP Capacity

Describe the Nervous System.

Name the three (3) types of muscle tissue.

What is the sliding filament theory?

Define the following.

Describe the function of a muscle spindle.

Personal Trainer Certification Online

Describe the function of a Golgi tendon organ.

SECTION II: Anatomy & Kinesiology

Describe the three (3) cardinal planes of movement.

Define the following.

Name the rotator cuff muscles.

Personal Trainer Certification Online

Scapular adduction is commonly referred to as:

Define supination and pronation.

Name the four (4) primary joint actions of the spine.

Name the three (3) joint actions of the pelvic girdle.

Name the three (3) muscles of the hamstrings.