Personal Trainer Education Exam Center

MMS - Pain Free Runner CE Course Examination Answer Form

Important - Please answers the questions below before proceeding to the examination.

Full Name: Type your name as you would like it to appear on your Continuing Education Certificate.

Your Email:

Phone:

State:

I am Certified With:
Note: If you have more than one certification type this out in question 8. Click here for a current list of certification companies that approve this course.

Course Purchase Month/Year:

Course Purchased From:

Please answer Yes or No to the following questions 1-5.

1. Was the course material easy to follow? YES NO

2. Was the lesson plan/outline easy to follow? YES NO

3. Would you recommend this program to other professionals? YES NO

4. Did the course material offer you new ideas to use with your clients? YES NO

5. May we have your permission to use your comments in future publicity? YES NO

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

6. What have you gained from this continuing education course?

7. How will you apply the content of this continuing education course to your work?

8. Do you have any other comments about this continuing education course?

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 or b for the true and false questions and a, b, c or d for the multiple choice questions). 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 29 questions answered correctly. Answers are confirmed by GMP Fitness. Good Luck!

Question 1. Your PEL is the amount of exertion you sense from yourself.

a) True
b) False

Question 2. The benefits of ChiRunning include a focused mind, tight limbs and more energy.

a) True
b) False

Question 3. ChiRunning employs physics to correct a number of poor running habits.

a) True
b) False

Question 4. Your hands should hang at your sides without a bend in your elbow when ChiRunning.

a) True
b) False

Question 5. ChiRunning requires more fuel than power running.

a) True
b) False

Question 6. ChiRunning requires more recovery time than power running.

a) True
b) False

Question 7. Balance in motion is a key principle of ChiRunning.

a) True
b) False

Question 8. The main emphasis of ChiRunning is learning how to breathe.

a) True
b) False

Question 9. The best way to increase your anaerobic capacity in ChiRunning is with long slow distance running.

a) True
b) False

Question 10. The first area of the four step process of ChiRunning technique is posture.

a) True
b) False

Question 11. If your pelvis is tipped, much of your core strength will be unavailable for ChiRunning.

a) True
b) False

Question 12. A full body tilt from your feet is proper body positioning for ChiRunning.

a) True
b) False

Question 13. Clenching your gluteal muscles will restrict your leg swing in ChiRunning.

a) True
b) False

Question 14. Swinging your elbows to the front in ChiRunning helps create balance in the opposite direction.

a) True
b) False

Question 15. In ChiRunning if your posture is straight and tilted forward from the ground up, there is no chance for a heavy heal strike.

a) True
b) False

Question 16. Form intervals are the recommended work out for beginning ChiRunners.

a) True
b) False

Question 17. Landing on your midfoot engages your core muscles.

a) True
b) False

Question 18. Thirst is a good indicator of a person's fluid needs.

a) True
b) False

Question 19. _________ is heat that is transferred from the body by direct physical contact.

a) evaporation
b) conduction
c) radiation
d) convection

Question 20. During exercise consume __________ ounces of water or sports drink every _________ minutes.

a) 7 to 10; 15 to 20
b) 10 to 15; 15 to 20
c) 17 to 20; 10 to 20
d) 20 to 24; 10 to 20

Question 21. For energy to get through a running event, athletes should fuel their bodies _____________ before training and competition.

a) 30 minutes
b) 60 minutes
c) 1 to 2 hours
d) 2 to 3 hours

Question 22. For better performance, one should ingest _____________ grams of carbohydrates per hour during a race.

a) 10-20
b) 20-30
c) 30-60
d) 80-100

Question 23. __________ describes the rotation of a body part downward or inward.

a) supination
b) pronation
c) medial distortion
d) extension

Question 24. Your _______ are the foundation of your body.

a) legs
b) arms
c) core
d) feet

Question 25. There are _______ distinct arches of the foot, which improve stability and postural integrity.

a) one
b) two
c) three
d) four

Question 26. The best way to identify HRrest number is to measure it:

a) after you have breakfast
b) before going to sleep at night
c) in the morning upon waking
d) one hour after a cardiovascular workout

Question 27. What Principle do all successful exercise programs adhere to?

a) overload
b) progression
c) specificity
d) a and b only

Question 28. Maximum Heart Rate can be defined as:

a) What your heart rate is while you exercise.
b) Your heart rate when you are running.
c) Your heart rate when you wake up in the morning.
d) The maximum number of times your heart beats in a minute regardless of how hard the exercise becomes.

Question 29. The 220 – age formula works well at predicting Heart Rate Max for what percentage of the population?

a) for all people
b) for runners only
c) for 70% of the population
d) for males only

Question 30. The American College of Sports Medicine recommends exercising at what percentage of heart rate max?

a) 50% - 65%
b) 65% – 90%
c) 50%
d) 100%

Question 31. ________ is a wearing away of the cartilage under the kneecap.

a) iliotibial band syndrome
b) runner's knee
c) plantar fasciitis
d) a muscle pull

Question 32. ____________ is a common cause of a muscle pull.

a) overpronation
b) a tight iliotibial band
c) a strength imbalance between the quadriceps and the hamstrings
d) running on tip toes

Question 33. ___________ is a symptom of Iliotibial band syndrome.

a) sharp pain in the heel
b) sharp burning knee pain
c) tenderness along the inside of the shin
d) sharp pain in the hamstrings

Question 34. This flexibility exercise stretches the front of the lower leg.

a) piriformis
b) iliopsoas
c) gastrocnemius
d) tibialis anterior

Question 35. This flexibility exercise helps prevent iliotibial band syndrome.

a) gastrocnemius
b) tensor fasciae latae
c) tibialis anterior
d) hip adductors

Question 36. This exercise helps reduce the likelihood of plantar fasciitis and Achilles tendonitis.

a) balance reach
b) hamstring curl
c) balance leg lift
d) bridge

Question 37. This exercise helps reduce the likelihood of iliotibial band syndrome and runner’s knee.

a) hip abduction
b) biceps curl
c) balance heel walking
d) calf raise

Question 38. This exercise strengthens the arms, shoulders and chest and promotes spinal stability.

a) sit up
b) bridge
c) plank
d) wall squat

Once you have checked that you have completed all questions above click the submit button. If you click the reset button the entire form will clear and you will need to re-enter all your responses.

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