Personal Trainer Education Exam Center

Exercise Development-Specialist CE Course Examination Answer Form

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For questions 6-8 please enter your response in the box provided below each question.

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Important Note: Occasionally online exams are revised and therefore may not match your CD exam. Please note that the following questions (17, 23, 24, 31 and 51) have been revised as of 11.2010 and may not match your CD exam. These questions also have a red asterisk next to it.

There is no time limit to take this examination. After you have reviewed the questions click on the best possible answer for each test question (a, b, c or d). Only one answer may be submitted per question. Please double check that you have made a selection for each question. Failure to complete all exam questions will result in a delay of your Continuing Education Certificate. Once you have completed all questions below click the submit button. Successful completion is 48 questions answered correctly. Answers are confirmed by GMP Fitness. Good Luck!

Question 1. This stretch improves hip abductor muscle inflexibility: (lower back section)

a) the crossover
b) the relaxer
c) the inner thigh stretch
d) the arch

Question 2. The lower back stretch: (lower back section)

a) increases a pronounced flattened curvature of the lower back
b) decreases a pronounced flattened curvature of the lower back
c) is performed lying on the back
d) lengthens the abdominal muscles

Question 3. The quadratus lumborum is: (muscle charts)

a) is part of the shoulder complex
b) underneath the chest
c) to the side of the erectore spinae
d) near the biceps

Question 4. A kypotic posture can result from: (shoulder section)

a) sitting for extended periods of time
b) excessive pectoral training
c) excessive front deltoid training
d) b and c

Question 5. To find neutral position:

a) tighten the gluteal muscles and shift the pelvis from side to side
b) rotate the pelvis between an anterior tilt and a posterior tilt
c) rotate the pelvis between a lateral and posterior tilt
d) rotate the pelvis laterally only

Question 6. The seated forward roll (lower back section) increases __________ range of motion:

a) erector spinae
b) hip adductor
c) rear deltoid
d) all of the above

Question 7. The crossed legs forward roll: (lower back section)

a) improves lower back flexibility
b) stretches the shoulders and gluteals
c) stretches the gluteals
d) all of the above

Question 8. The client is 5'2". What size stability ball would the client use:

a) 45 cm
b) 55 cm
c) 65 cm
d) 75 cm

Question 9. When lying on top of the G Ball (face up) in the base position the back should be:

a) arched
b) flat or neutral
c) sagging
d) slightly curved

Question 10. Weakness in these muscles may cause pain and shoulder instability:

a) infraspinatus and teres minor
b) deltoids and rhomboids
c) triceps and deltoids
d) biceps and levator scapulae

Question 11. The lying external rotation: (shoulder section)

a) strengthens the subscapularis
b) enhances a rolled forward posture
c) strengthens the infraspinatus
d) strengthens the anterior deltoid

Question 12. The lying shoulder pull using the resistance cord will strengthen the:

a) latissimus dorsi and hamstrings
b) rhomboids and the hamstrings
c) rhomboids and rear deltoids
d) rhomboids and quadriceps

Question 13. The rotator cuff is composed of: (shoulder section)

a) three muscles
b) five muscles
c) four muscles
d) six muscles

Question 14. When sitting on the ball the knees should be:

a) much lower than the hips (closer to the floor)
b) much higher than the hips
c) level with the hips (parallel to the floor)
d) bent at a 60 degree angle

Question 15. Before performing any exercises for the first time, you should have the client:

a) stretch for 30 minutes
b) walk 4 miles
c) fill out an informed consent/health history form
d) run for 30 minutes

Question 16. Overtraining the __________ muscles and undertraining the ___________ muscles may lead to rotator cuff injury: (shoulder section)

a) pectorals and biceps
b) triceps and pectorals
c) infraspinatus and pectorals
d) pectorals and infraspinatus

Question 17*. Scapular retractions reinforce: (upper back section)

a) key postural muscles to improve a flattened lower back
b) key postural muscles to improve a hunched upper back
c) key postural muscles to improve a increased curvature of the lower back
d) helps reduce the incidence of lower back injury

Question 18. When using a resistance cord with a deconditioned client you should start with the: (functional training with the resistance cord program)

a) hard resistance cord
b) light resistance cord
c) medium resistance cord
d) extra hard resistance cord

Question 19. The client is 6'4". What size stability ball would the client use:

a) 45 cm
b) 55 cm
c) 65 cm
d) 75 cm

Question 20. The vastus lateralis and the biceps femoris: (muscle charts)

a) provide upper body stability
b) provide lower body stability
c) provide upper body strength
d) none of the above

Question 21. The client informs you that they have developed extreme pain in their neck and it is progressively getting worse. You should first:

a) have the client perform gentle shoulder rolls
b) have the client perform only lower body stretches
c) recommend to the client to set an appointment with their physician to have their neck examined
d) continue exercising

Question 22. Key muscles that provide scapular stabilization are the: (upper back section)

a) rhomboids and the levator scapula
b) pectorals and rhomboids
c) biceps and trapezius
d) biceps and pectorals

Question 23*. When instructing the client with the push-up hold position you should instruct the client to: (conditioning guidelines section - coaching tips)

a) tighten their buttocks to aid in core stabilization and balance
b) allow their abdominals to sag downward to aid in balance
c) allow their lower back to arch to aid in balance
d) keep their arms straight (lock out their elbows)

Question 24*. The pelvic raise helps: (lower back section)

a) develop the inner thigh muscles to act as stabilizers
b) strengthen the hips
c) promote body awareness and balance
d) all of the above

Question 25. Which muscle of the rotator cuff assists with external rotation (shoulder section):

a) teres minor
b) teres major
c) subscapularis
d) supraspinatus

Question 26. The arch will help (lower back section):

a) improve balance
b) open tight chest muscles
c) improve core flexibility
d) all of the above

Question 27. The kneeling G Ball push: (shoulder section)

a) improves front deltoid flexibility
b) creates an isometric contraction on the lower back
c) strengthens the hamstrings
d) strengthens the quadriceps

Question 28. Having the client perform exercises and stretches with their arms outstretched to the sides, palms up:

a) will help promote control and stabilization
b) will encourage a rounded shoulder syndrome
c) will help them perform the exercises better
d) none of the above

Question 29. Stretching with the stability ball:

a) promotes body control and strength
b) increases strength
c) reinforces control and stabilization
d) all of the above

Question 30. The two arm forward roll is important for: (shoulder section)

a) pectoral flexibility
b) forearm flexibility
c) bicep flexibility
d) tricep flexibility

Question 31*. To eliminate rounded shoulders and a hunched back posture you would have the client perform: (upper back section)

a) scapular retractions
b) the arch
c) seated external rotation
d) all of the above

Question 32. Which stretch increases shoulder range of motion: (shoulder section)

a) standing forward roll
b) one arm side roll
c) one arm forward roll
d) all of the above

Question 33. __________ will help reinforce proper body alignment and is the key fitness components(s) for a healthy lower back:

a) flexibility
b) stability
c) strength
d) all of the above

Question 34. The relaxer stretch also promotes:

a) bicep flexibility
b) chest flexibility
c) shoulder flexibility
d) balance

Question 35. The quadratus lumborum is a very important muscle group to keep stretched: (lower back section)

a) for inner thigh flexibility
b) for quadricep flexibility
c) for lower back flexibility
d) for hamstring flexibility

Question 36. The crossover stretches which muscle group: (lower back section):

a) hip adductor
b) hip abductor
c) shoulder
d) quadricep

Question 37. This muscle is stretched in both the seated forward roll and crossed legs/forward roll:

a) quadriceps
b) calves
c) lower back
d) abdominals

Question 38. When performing the wall sit you should instruct the client to hold the position of the squat:

a) not to exceed 50 degrees
b) not to exceed 40 degrees
c) not to exceed 90 degrees
d) not to exceed 60 degrees

Question 39. When instructing the client for the first time with the hip lift, you should have the client: (lower back section)

a) start with the ball under the knees
b) start with the ball under the calves
c) start with their arms crossed over the chest
d) none of the above

Question 40. Level four of the dig and pull requires: (lower back section)

a) the arms to be crossed over the chest
b) both heels to be on the ball
c) one heel to be on the ball
d) the buttocks to be on the floor

Question 41. The G Ball Squeeze:

a) strengthens the adductor muscles
b) strengthens the abductor muscles
c) promotes upper body stability
d) promotes upper body strength

Question 42. In level two of the pelvic raise you would: (lower back section)

a) lift up on their toes
b) place a small ball between their knees, then lift up on the toes
c) place a small ball between their knees
d) lower their buttocks towards the floor, then squeeze the buttocks so they are parallel with the floor

Question 43. Over the G Ball leg extension: (lower back section)

a) strengthens the hamstrings
b) promotes body stabilization
c) utilizes the erectore spinae and the neck as stabilizers
d) all of the above

Question 44. You should consistently reinforce:

a) slow movements
b) proper form
c) stabilization of the body
d) all of the above

Question 45. The _________ provides stabilization when performing the back extension: (lower back section)

a) arms
b) hips
c) hands
d) forearms

Question 46. The G Ball side raise:
a) will help prevent rotator cuff injury
b) will help prevent lower back injury
c) will help prevent upper back injury
d) shoulder injury

Question 47. The G Ball Curl Down is harder to perform: (lower back section)

a) with the feet against the wall
b) with the feet against the ball
c) with the feet not against the wall
d) with the feet against the wall/the hands on the legs

Question 48. Symptoms of a weak upper back include: (upper back section)

a) a hunched upper back
b) a sunken chest
c) a kyphotic posture
d) all of the above

Question 49. Initiating scapular retraction can help the client: (upper back section)

a) run a mile
b) improve posture
c) improve flexibility
d) improve stamina

Question 50. Exercises using the stability ball and resistance cord can be easily varied by: ( functional training program)

a) turning the body to face the cord or face away from the cord
b) by turning the palms of the hands inward
c) by sitting or lying on the ball
d) all of the above

Question 51*. The arch stretch will: (all sections)

a) promote a kyphotic posture
b) reduce the incidence of hamstring injury
c) stretch the quadriceps
d) open tight chest muscles

Question 52. In the functional training program, segment three, the rotator cuff, an outward pull will strengthen the (also see muscle charts):

a) levator scapulae
b) teres major
c) teres minor
d) subscapularis

Question 53. The arch stretches the muscles in the: (all sections)

a) forearms
b) triceps
c) abdominals
d) shins

Question 54. Seated arm circles: (shoulder section)

a) encourage a forward rolled posture
b) enhance a hunched upper back
c) strengthen the deltoids
d) strengthen the biceps

Question 55. The adductor brevis and the pectineus are found in the _______ and are important for lower back strength

a) hip
b) quadricep
c) hamstring
d) inner thigh

Question 56. The upper body combo exercise: (functional training with the resistance cord program)

a) strengthens the triceps
b) strengthens the rhomboids
c) enhances abdominal muscle stabilization
d) all of the above

Question 57. Which muscles would the client strengthen to improve trunk stabilization (lower back section) and encourage thoracic stabilization (upper back section):

a) the pectineus and the abdominals
b) the iliopsoas and the biceps
c) the iliopsoas and the levatore scapulae
d) the pectineus and the anterior deltoid

Question 58. These muscles are part of the rotator cuff:

a) infraspinatus and the rear deltoid
b) supraspinatus and levator scapulae
c) infraspinatus and teres major
d) subscapularis and teres minor

Question 59. Which muscle of the rotator cuff assists with internal rotation:

a) supraspinatus
b) infraspinatus
c) teres minor
d) subscapularis

Question 60. The cord when used with the stability ball to train the upper body will: (functional training with the resistance cord program)

a) discourage trunk stabilization
b) improve lower body flexibility
c) improve tennis smashes and volleyball spikes
d) none of the above

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