Foundations and Applications for a
CERTIFIED PERSONAL TRAINER
WORKBOOK
WORKBOOK
ABOUT THE WORKBOOK
This Workbook serves as a resource companion to your personal training textbook. The
Workbook has been designed with one main purpose: to help you better understand the
content of the main text. This is accomplished by focusing on important points and concepts,
and having you write the answers directly in the guide. This way of studying also provides an
easy way to follow the flow of the course text. If you follow along with the Workbook, you will
have covered ALL of the main topics of the course text.
Students employ different strategies to learn course materials and to prepare for the CPT
Certification Exam. The most commonly used strategy employs reading and underlining text
material; another includes outlining or writing key concepts. This Workbook encourages each
of these methods.
Experience has shown that individuals who faithfully use the Workbook achieve greater
understanding of the course materials than those who do not use a Workbook.
ISSA | Certified Personal Trainer | 2
CHAPTER 02
WORKBOOK
PSYCHOLOGY OF
BEHAVIOR CHANGE
ISSA | Certified Personal Trainer | 3
WORKBOOK
Fill in the following table.
STAGE OF CHANGE
PRE CONTEMPLATION
DESCRIPTION
NOT READY TO COMMIT
WITHIN SIX MONTHS.
DENIAL OR IGNORANT OF
NECESSARY CHANGE.
KEY INDICATORS
Lacks the belief they could change
(quit a behavior or start a behavior),
even if they wanted to
Perceives no control over their behavior
(e.g., resigned to their current state)
Defeated by failed prior attempts to
change
CONTEMPLATION
RELUCTANT TO COMMIT
BUT LOOKING TO MAKE
CHANGES WITHIN 6
MONTHS.
Aware of potential benefits of making
a change but perceive the costs (e.g.,
time, effort, sacrifices) outweighing the
benefits
Procrastinating making efforts toward
the behavior change
PREPARATION
COMMITTED TO MAKE
CHANGES TOWARD
TARGET BEHAVIOR
WITHIN 30 DAYS;
ENGAGES IN PREP.
Begins to take small steps toward
the target behavior change (e.g., buys
exercise apparel or equipment, signs
up for a gym membership, collects
information, initiates the hire of a
personal trainer)
ACTION
ENGAGED IN CHANGED
BEHAVIOR FOR LESS
THAN SIX MONTHS; NOT
FULLY STABILIZED.
Actively doing things to change or
modify behavior
Structures their environment in ways
that support their healthy behavior
(e.g., avoids temptations that trigger
the undesirable behavior)
MAINTENANCE
SUSTAINING NEW
HEALTHY BEHAVIOR FOR
SIX PLUS MONTHS.
New behavior becomes second nature
Greater confidence in ability to
maintain the new behavior
Greater sense of control over their
behavior
ISSA | Certified Personal Trainer | 4
WORKBOOK
Name and describe the 10 processes of change a personal trainer can use with clients.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
4. ________________________________________________________________________________________________
5. ________________________________________________________________________________________________
6. ________________________________________________________________________________________________
7. ________________________________________________________________________________________________
8. ________________________________________________________________________________________________
9. ________________________________________________________________________________________________
10. ________________________________________________________________________________________________
Define “motivation.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 5
WORKBOOK
What is the difference between intrinsic motivation and extrinsic motivation?
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Define the 3 basic human needs.
PSYCHOLOGICAL NEED
DESCRIPTION
Autonomy
Competence
Relatedness
Explain the OARS Model and what it is used for.
O -______________________________________________________________________________________________
A - ______________________________________________________________________________________________
R - ______________________________________________________________________________________________
S - ______________________________________________________________________________________________
Define and describe an “outcome goal” and a “process goal.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 6
WORKBOOK
In goal setting, what does the acronym SMART stand for?
S -______________________________________________________________________________________________
M -______________________________________________________________________________________________
A -______________________________________________________________________________________________
R -______________________________________________________________________________________________
T -______________________________________________________________________________________________
Give an example of a SMART goal related to fitness.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Explain the importance of feedback between a personal trainer and client.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 7
CHAPTER 3
WORKBOOK
MOVEMENT SYSTEMS
ISSA | Certified Personal Trainer | 8
WORKBOOK
List the levels of organization in the human body.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Explain the nervous system and its two major parts.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Fill in the following flow chart of the nervous system.
Nervous System
Central Nervous System (CNS)
Peripheral Nervous System (PNS)
Brain
Spinal cord
Receives and processes
sensory information,
initiates responses,
stores, memories
generates thoughts and
emotions
Conducts signals to and
from the brain, controls
reflex activities
Motor Neurons
(Efferent)
Sensory Neurons
(Afferent)
CNS to muscles
and glands
Sensory organs
to CNS
Somatic Nervous System
Autonomic Nervous System
Controls voluntary
movements
Controls involuntary
responses
Sympathetic Division
Parasympathetic Division
“Fight-or-Flight”
“Rest and Digest”
ISSA | Certified Personal Trainer | 9
WORKBOOK
Name and explain the three types of muscle tissue found in the human body.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
Name and describe the types of muscle fibers.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Fill in the names of the types of muscles.
ISSA | Certified Personal Trainer | 10
WORKBOOK
Write the number of bones that compose each of the following:
Overall skeleton:__________________________________________________________________________________
Axial skeleton:____________________________________________________________________________________
Appendicular skeleton:_____________________________________________________________________________
Label the following skeletal chart.
ISSA | Certified Personal Trainer | 11
WORKBOOK
Fill in the classifications of the following bones.
radius and ulna
patella
(kneecap)
femur
carpals
tarsals
sternum
scapula
ISSA | Certified Personal Trainer | 12
WORKBOOK
Label the types of joints in the body.
Define “tendon.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 13
WORKBOOK
Define “joint.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Define “ligament.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 14
CHAPTER 4
WORKBOOK
SUPPORTING SYSTEMS
ISSA | Certified Personal Trainer | 15
WORKBOOK
Label the heart diagrams below.
ISSA | Certified Personal Trainer | 16
WORKBOOK
Explain the digestive system and its role in our bodies.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Explain the respiratory system and its role in our bodies.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Explain the circulatory system and its role in our bodies.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Explain the role of hormones in the body.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 17
WORKBOOK
Name the structures of the respiratory system.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Define “internal respiration” and “external respiration.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Explain the functions of cortisol in the body.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Describe the function of insulin in the body.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 18
WORKBOOK
List the structures of the digestive system.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 19
CHAPTER 5
WORKBOOK
CONCEPTS OF
BIOMECHANICS
ISSA | Certified Personal Trainer | 20
WORKBOOK
Fill in the blanks in the following table.
ANATOMICAL
LOCATION TERM
DEFINITION
Anterior or ventral
Back of the body or toward the back relative to another reference point
Superior
Inferior
Position closer to the center of the body relative to a reference point
Distal
Position farther from the reference point
Medial
Position relatively farther from the midline of the body
Prone
Lying facedown
Lying on one’s backside
Deep
Superficial
Closer to the surface relative to another reference point
Refers to only one side
Refers to both sides
Ipsilateral
On the opposite side
Caudal
Toward the head
Volar
ISSA | Certified Personal Trainer | 21
WORKBOOK
Fill in the blanks in the following table.
TERM
DEFINITION/ACTION
Abduction
Movement toward the midline
Flexion
Movement decreasing the angle between two body parts
Extension
Flexion in the frontal plane
Abduction of the scapula
Retraction
Elevation
Movement in a superior direction
Depression
Extension of the foot downward (inferiorly)
Dorsiflexion
Flexion of the foot upward (superiorly)
External rotation
Rotational movement toward the midline
Circumduction
Circular movement of a limb extending from the joint where the movement is controlled
Inversion
Eversion
Movement of the sole of the foot away from the median plane
Turning the palm or arch of the foot down
Supination
Hyperextension
Position that extends beyond anatomical neutral
Same-side movement
Contralateral
Opposite-side movement
Lateral
Situated toward or closer to the midline
ISSA | Certified Personal Trainer | 22
WORKBOOK
Define the three imaginary planes of motion and provide an exercise that is performed within each plane.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Explain the relationship between agonist and antagonist.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
List and explain the three levers in the body and provide an example of each.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 23
WORKBOOK
Label the following anatomical movements.
ISSA | Certified Personal Trainer | 24
WORKBOOK
ISSA | Certified Personal Trainer | 25
WORKBOOK
Define “balance.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Define “equilibrium.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 26
WORKBOOK
Define “stability.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Name and explain Newton’s First Law.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Name and explain Newton’s Second Law.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 27
WORKBOOK
Name and explain Newton’s Third Law.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Define “center of gravity” and explain how it relates to movement.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 28
WORKBOOK
Identify the muscles with the following insertions and origins.
Anterior
Posterior
Origin
Origin
Insertion
Insertion
Posterior
Anterior
Posterior
Origin
Origin
Origin
Insertion
Insertion
Insertion
ISSA | Certified Personal Trainer | 29
WORKBOOK
Label the following muscles by body region.
Anterior
Posterior
Long head
Short head
Lateral head
Long head
Medial head
Long head
Lateral head
Medial head
ISSA | Certified Personal Trainer | 30
WORKBOOK
Shoulder
Posterior
Anterior
Clavicle
Spine of scapula
Supraspinatus
Humerus
Humerus
Subscapularis
Biceps brachil
Long head
Short head
Infraspinatus
Teres minor
Deltoid
Posterior
Anterior
Clavicle
Posterior deltoid
Anterior deltoid
Lateral deltoid
Lateral deltoid
Anterior deltoid
Posterior deltoid
Humerus
Humerus
ISSA | Certified Personal Trainer | 31
WORKBOOK
Superficial
Deep
Semispinalis capitis
Semispinalis cervicis
(underlying)
Rhombold minor
Rhombold major
Trapezius
Multifidus
Erector Spinae
Spinalis
Longissimus
Latissimus
dorsi
Quadratus
lumborum
External
Obliques
Iliocostalis
ISSA | Certified Personal Trainer | 32
WORKBOOK
ISSA | Certified Personal Trainer | 33
WORKBOOK
ISSA | Certified Personal Trainer | 34
WORKBOOK
Anterior
Posterior
ISSA | Certified Personal Trainer | 35
WORKBOOK
Anterior
Posterior
ISSA | Certified Personal Trainer | 36
WORKBOOK
List the muscles of the rotator cuff.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Which bones make up the shoulder girdle?
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Which bones make up the elbow joint?
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Which bones make up the knee joint?
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 37
CHAPTER 6
WORKBOOK
ENERGY AND
METABOLISM
ISSA | Certified Personal Trainer | 38
WORKBOOK
List the organelles that make up the cell.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Where does the energy come from that fuels our physical activity?
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
What is “homeostasis”?
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 39
WORKBOOK
Define “metabolism.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
List and define the two phases of metabolism.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
What is RMR?
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
What is the thermic effect of food?
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 40
WORKBOOK
Fill in the following chart.
ENERGY SYSTEMS
Fill in the following table.
SOURCE
CAL YIELD PER GRAM
Nutritional carbohydrate
Nutritional protein
Nutritional fat
ISSA | Certified Personal Trainer | 41
WORKBOOK
Use the following table to answer the question below.
CALCULATING CALORIC EXPENDITURE
MALE
FEMALE
metric: DCE=ALF x [(13.75 x WKG) + (5 x HC) - (6.76 x age) + 66]
imperial: DCE=ALF x [(6.25 x WP) + (12.7 x HI) - (6.76 x age) + 66]
metric: DCE=ALF x [(9.56 x WKG) + (1.85 x HC) - (4.68 x age) + 655]
imperial: DCE=ALF x [(4.35 x WP) + (4.7 x HI) - (4.68 x age) + 66]
WHERE
ALF = Activity level factor
AND ALF HAS THE FOLLOWING VALUES
DCE = Daily caloric expenditure
Sedentary:
ALF = 1.2
HC = Height in centimeters
Lightly active:
ALF = 1.375
HI = Height in inches
Moderately active: ALF = 1.55
WKG - Weight in kilograms
Very active:
WP = Weight in pounds
Extremely active: ALF = 1.9
ALF = 1.725
Calculate the estimated caloric expenditure for a male client with the following information:
Sex- Male
Activity- Lightly active
Age- 33 years old
Weight-165 lbs (74.8 kg)
Height- 6’2” (74 inches or 188 cm)
Define each of the following terms and fill in the chart.
TDEE - __________________________________________________________________________________________
EAT -____________________________________________________________________________________________
TEF -____________________________________________________________________________________________
NEAT - __________________________________________________________________________________________
RMR - ___________________________________________________________________________________________
ISSA | Certified Personal Trainer | 42
WORKBOOK
% OF TDEE
Define “ATP” and briefly discuss the three energy pathways that produce ATP.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 43
WORKBOOK
Fill in the graph below with the three pathways of energy production.
ATP/CP System
Aerobic System
Energy Contribution (%)
Glycolytic System
0
10 20 30 40 50 60
120
180
240
300
360
Running Time (seconds)
ATP/CP System
• 0-10 seconds
• 100m sprint
Glycolytic System
• 10-120 seconds
• 400m swim
Aerobic System
• Over 2 minutes
• Marathon
ISSA | Certified Personal Trainer | 44
WORKBOOK
Chapter 7 Client Assessments
CHAPTER 7
(use same title page image)
CLIENT ASSESSMENTS
ISSA | Certified Personal Trainer | 45
WORKBOOK
What information is collected on the following client forms?
Client Intake Form:_______________________________________________________________________________
PAR-Q:___________________________________________________________________________________________
Health History Questionnaire: ______________________________________________________________________
3-Day Dietary Record:______________________________________________________________________________
How is BMI calculated?
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 46
WORKBOOK
Name the 7 sites for circumference or girth measurement.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
4. ________________________________________________________________________________________________
5. ________________________________________________________________________________________________
6. ________________________________________________________________________________________________
7. ________________________________________________________________________________________________
Define “V02 max” and explain how it is used in fitness.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 47
WORKBOOK
List the kinetic chain checkpoints.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Identify the following postural deviations.
ISSA | Certified Personal Trainer | 48
WORKBOOK
Fill in the following table.
MALALIGNMENT
POSSIBLE TIGHT MUSCLES
POSSIBLE WEAK MUSCLES
Lordosis
Flat back
Swayback
Kyphosis
Forward Head
Identify the 3 main sections of the spine.
ISSA | Certified Personal Trainer | 49
WORKBOOK
Fill in the table below for the potential observations from a squat assessment.
MALALIGNMENT
POSSIBLE WEAK
MUSCLES
Gluteus maximus
Gluteus medius
Vastus medialis
POSSIBLE TIGHT MUSCLES
Adductors
Biceps femoris
TFL
Vastus lateralis
Gastrocnemius (medial)
Foot turnout (eversion and external
rotation)
Semitendinosus
Semimembranosus
Sartorius
Gracilis
Soleus
Gluteus maximus
Erector spinae
Anterior tibialis
Gastrocnemius
Psoas
Rectus femoris
Rectus abdominis
External obliques
Gluteus maximus
Lumbar extension
Transverse abdominus
Hamstring complex
Multifidus
Heel elevation
Psoas
Rectus femoris
TFL
Erector spinae
Latissimus dorsi
Tibialis (anterior)
Gastrocnemius (lateral)
Foot pronation (arch collapse)
Biceps femoris
TFL
Adductors
Gluteus medius (same side of
TFL (same side of shift)
shift)
Gastrocnemius
Tibialis (anterior)
Soleus
Adductors (opposite side of
Piriformis
shift)
Gluteus medius
Biceps femoris (opposite side of shift)
ISSA | Certified Personal Trainer | 50
WORKBOOK
Chapter 7 Client Assessments
CHAPTER 8
(use same title page image)
ELEMENTS OF FITNESS
ISSA | Certified Personal Trainer | 51
WORKBOOK
Define “cardiovascular endurance.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Define “muscular strength.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Define “muscular endurance.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Define “flexibility.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Define “body composition.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 52
WORKBOOK
List and explain the 8 elements of a fitness program.
1. ________________________________________________________________________________________________.
________________________________________________________________________________________________
2. ________________________________________________________________________________________________
________________________________________________________________________________________________
3. ________________________________________________________________________________________________
________________________________________________________________________________________________
4. ________________________________________________________________________________________________
________________________________________________________________________________________________
5. ________________________________________________________________________________________________
________________________________________________________________________________________________
6. ________________________________________________________________________________________________
________________________________________________________________________________________________
7. ________________________________________________________________________________________________
________________________________________________________________________________________________
8. ________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 53
WORKBOOK
What formula is used to estimate maximum heart rate?
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
What three measures are used to determine the intensity of cardiorespiratory training?
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 54
WORKBOOK
Chapter 7
9 Client
Principles
Assessments
of Program Design
CHAPTER 9
(use same title page image)
PRINCIPLES OF
PROGRAM DESIGN
ISSA | Certified Personal Trainer | 55
WORKBOOK
Define “acute training variables.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Explain the following acute training variables:
Type: ____________________________________________________________________________________________
Exercise selection: ________________________________________________________________________________
Exercise order: ___________________________________________________________________________________
Intensity: ________________________________________________________________________________________
Sets: ___________________________________________________________________________________________
Repetitions: _____________________________________________________________________________________
Frequency: _______________________________________________________________________________________
Range of motion: _________________________________________________________________________________
Time:____________________________________________________________________________________________
Tempo:__________________________________________________________________________________________
Time under tension:_______________________________________________________________________________
Rest:____________________________________________________________________________________________
ISSA | Certified Personal Trainer | 56
WORKBOOK
Identify the appropriate number of sets by training goal.
TRAINING GOAL
SETS
Muscular endurance
Hypertrophy
Maximum strength
Power
Identify the appropriate number of repetitions by training goal.
TRAINING GOAL
REPETITIONS
Muscular endurance
Hypertrophy
Maximum strength
Power
Identify the appropriate rest between sets by training goal.
TRAINING GOAL
REST BETWEEN SETS
Muscular endurance
Hypertrophy
Maximum strength
Power
Define the “Principle of Specificity.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 57
WORKBOOK
Define the “SAID Principle.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Define the “Principle of Individual Differences.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Define the “Principle of Progressive Overload.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Name the stages of the GAS Principle and give a brief explanation of each.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 58
WORKBOOK
Name the three periods of training periodization and the length of each.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Fill in the following training progressions.
•
► unstable
•
► dynamic
• Unloaded
►
•
► fast
• Simple
►
Define “overreaching” and “overtraining.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 59
WORKBOOK
Identify the elements of fitness associated with each training category.
TRAINING CATEGORY
FITNESS PROGRAM ELEMENT(S)
AND TYPES
Foundational training
Strength training
Metabolic training
Speed, agility, and quickness training
ISSA | Certified Personal Trainer | 60
CHAPTER 10
WORKBOOK
CONCEPTS OF
FLEXIBILITY
ISSA | Certified Personal Trainer | 61
WORKBOOK
Name 4 benefits of flexibility training.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
4. ________________________________________________________________________________________________
Define “passive stretching.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Define “dynamic stretching.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Define “active stretching.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 62
WORKBOOK
List 5 dynamic stretches.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
4. ________________________________________________________________________________________________
5. ________________________________________________________________________________________________
List 5 static stretches.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
4. ________________________________________________________________________________________________
5. ________________________________________________________________________________________________
Define “myofascial release.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 63
CHAPTER 11
WORKBOOK
CONCEPTS OF
CARDIOVASCULAR
EXERCISE
ISSA | Certified Personal Trainer | 64
WORKBOOK
List 6 benefits of cardiovascular exercise.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
4. ________________________________________________________________________________________________
5. ________________________________________________________________________________________________
6. ________________________________________________________________________________________________
What does the F.I.T.T. acronym stand for as it relates to cardiovascular training?
F - ______________________________________________________________________________________________
I - ______________________________________________________________________________________________
T - ______________________________________________________________________________________________
T - ______________________________________________________________________________________________
Define “vital capacity.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 65
WORKBOOK
Define “tidal volume.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Define “metabolic equivalent (MET).”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
List the formula used to calculate metabolic equivalent (MET).
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Fill in the appropriate percentages of max heart rate that correspond with the heart rate zones below.
ZONE 1 • 50-60% Max HR
Very light activity, such as warm-up/cooldown
ZONE 2 • 61--70% Max HR
Light activity, such as slow-paced jogging, walking
up a flight of stairs, lightweight low resistance
ZONE 3 • 71--80% Max HR
Moderate activity that increases aerobic endurance,
such as moderate jogging, cycling, or rowing
ZONE 4 • 81--90% Max HR
Hard anaerobic activity, such as high rep ball slams,
boxing, or heavy weight lifting
ZONE 5 • 91--100% Max HR
Extreme hard maximum exertion activity, such as
sprinting. All out effort!
ISSA | Certified Personal Trainer | 66
WORKBOOK
Explain the physiological adaptations that can occur with cardiorespiratory training.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Explain “circuit training.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 67
WORKBOOK
Fill in the following energy systems table.
ENERGY
SYSTEM
WHEN SYSTEM IS
DOMINANT
TYPICAL ACTIVITIES
TIME REQUIRED
FOR FULL
RECOVERY
Resistance training
0-10 sec.
<200 M sprints
Plyometrics and ballistics
Badminton
Soccer
Glycolytic
Gymnastics
20–60 min.
Hockey
100–400 M sprints
Aerobic
2 min. and longer
ISSA | Certified Personal Trainer | 68
CHAPTER 12
WORKBOOK
CONCEPTS OF
RESISTANCE
TRAINING
ISSA | Certified Personal Trainer | 69
WORKBOOK
Fill in the following table of categories of strength.
STRENGTH CATEGORY
DEFINITION
The ability to recruit as many motor units as possible instantaneously at the start of
a movement
Determined by considering the individual’s body weight in relation to the amount of
resistance they can overcome and found with the following calculation: 1RM / body
weight = force per unit of body weight
Maximum strength
The combination of strength and speed—the ability for a muscle to generate maximal
tension as quickly as possible
Speed strength
Name 3 benefits of resistance training.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 70
WORKBOOK
Force
Label the following strength curve.
Joint Angle
Define “isolation exercises” and give an example.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Define “compound exercises” and give an example.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Name the three phases of an explosive movement.
Phase 1 - ________________________________________________________________________________________
Phase 2 - ________________________________________________________________________________________
Phase 3 - ________________________________________________________________________________________
ISSA | Certified Personal Trainer | 71
WORKBOOK
Name 3 benefits and 3 drawbacks of free weights.
Benefits
Drawbacks
1. __________________________________________________
___________________________________________
2. __________________________________________________
___________________________________________
3. __________________________________________________
___________________________________________
Name 3 benefits and 3 drawbacks of weight machines.
Benefits
Drawbacks
1. __________________________________________________
___________________________________________
2. __________________________________________________
___________________________________________
3. __________________________________________________
___________________________________________
Define a “superset.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Define a “drop set.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 72
CHAPTER 13
WORKBOOK
EXERCISE SELECTION
AND TECHNIQUE
ISSA | Certified Personal Trainer | 73
WORKBOOK
Explain “exercise progression” and “exercise regression.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Name the three different learning styles.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
Explain how each learning style best learns information.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 74
WORKBOOK
Name the 6 movement categories and give an example of an exercise for each category.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
4. ________________________________________________________________________________________________
5. ________________________________________________________________________________________________
6. ________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 75
WORKBOOK
What exercise is shown in the images above?
________________________________________________________________________________________________
What is/are the prime mover(s) for this exercise?
________________________________________________________________________________________________
Name an alternative exercise for the prime mover(s) involved in this exercise.
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 76
WORKBOOK
What exercise is shown in the images above?
________________________________________________________________________________________________
What is/are the prime mover(s) for this exercise?
________________________________________________________________________________________________
Name an alternative exercise for the prime mover(s) involved in this exercise.
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 77
WORKBOOK
What exercise is shown in the images above?
________________________________________________________________________________________________
What is/are the prime mover(s) for this exercise?
________________________________________________________________________________________________
Name an alternative exercise for the prime mover(s) involved in this exercise.
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 78
WORKBOOK
What exercise is shown in the images above?
________________________________________________________________________________________________
What is/are the prime mover(s) for this exercise?
________________________________________________________________________________________________
Name an alternative exercise for the prime mover(s) involved in this exercise.
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 79
WORKBOOK
What exercise is shown in the images above?
________________________________________________________________________________________________
What is/are the prime mover(s) for this exercise?
________________________________________________________________________________________________
Name an alternative exercise for the prime mover(s) involved in this exercise.
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 80
WORKBOOK
What exercise is shown in the images above?
________________________________________________________________________________________________
What is/are the prime mover(s) for this exercise?
________________________________________________________________________________________________
Name an alternative exercise for the prime mover(s) involved in this exercise.
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 81
WORKBOOK
What exercise is shown in the images above?
________________________________________________________________________________________________
What is/are the prime mover(s) for this exercise?
________________________________________________________________________________________________
Name an alternative exercise for the prime mover(s) involved in this exercise.
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 82
CHAPTER 14
WORKBOOK
NUTRITION
FOUNDATIONS
ISSA | Certified Personal Trainer | 83
WORKBOOK
Define “macronutrient” and “micronutrient.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Name the three macronutrients.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
Which macronutrient is the primary source of energy for the body?
________________________________________________________________________________________________
Explain what each macronutrient is broken down to in the body.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Name an example of each:
A simple carbohydrate: ____________________________________________________________________________
A complex carbohydrate: ___________________________________________________________________________
ISSA | Certified Personal Trainer | 84
WORKBOOK
Give the general intake recommendations for each macronutrient (as a percentage of total daily calories or amount per
body weight).
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Name the 9 essential amino acids.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
4. ________________________________________________________________________________________________
5. ________________________________________________________________________________________________
6. ________________________________________________________________________________________________
7. ________________________________________________________________________________________________
8. ________________________________________________________________________________________________
9. ________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 85
WORKBOOK
What percentage of water in the body is intracellular and what percentage is extracellular?
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
What is the general recommendation for water intake daily for an adult?
________________________________________________________________________________________________
Name 3 macrominerals.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
Describe the ketogenic diet.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
What foods are avoided in a gluten-free diet?
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 86
WORKBOOK
Name 5 nutritional limiting factors that may keep a client from seeing fitness results.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
4. ________________________________________________________________________________________________
5. ________________________________________________________________________________________________
What are the portion size recommendations for the following types of foods:
Men:
Protein dense food: _______________________________________________________________________________
Vegetables: ______________________________________________________________________________________
Carbohydrates: ___________________________________________________________________________________
Fat-dense food: __________________________________________________________________________________
Women:
Protein dense food: _______________________________________________________________________________
Vegetables: ______________________________________________________________________________________
Carbohydrates: ___________________________________________________________________________________
Fat-dense food: __________________________________________________________________________________
ISSA | Certified Personal Trainer | 87
CHAPTER 15
WORKBOOK
SUPPLEMENTATION
ISSA | Certified Personal Trainer | 88
WORKBOOK
Define a “dietary supplement.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Define “ergogenic aid.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
What is the most common nutritional supplement?
________________________________________________________________________________________________
What is the scope of practice for a personal trainer regarding supplementation?
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 89
CHAPTER 16
WORKBOOK
CHRONIC CONDITIONS
ISSA | Certified Personal Trainer | 90
WORKBOOK
Define “hypertension.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Name 3 risk factors for hypertension.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
Define “type 2 diabetes.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Define “type 1 diabetes.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Name 3 risk factors for type 2 diabetes.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________.
ISSA | Certified Personal Trainer | 91
WORKBOOK
Define “arthritis.”
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Name 3 risk factors for arthritis and related conditions.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
Describe program design considerations for a client with arthritis.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Name 3 risk factors for coronary heart disease (CHD).
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 92
WORKBOOK
Name 3 common triggers for asthma.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
Name 3 risk factors for asthma.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
Describe program design considerations for a client with asthma.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 93
CHAPTER 17
WORKBOOK
LIFESPAN
POPULATIONS
ISSA | Certified Personal Trainer | 94
WORKBOOK
Name 3 ways to prevent injury in youth clients.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
Name 4 differences between youth and adults.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
4. ________________________________________________________________________________________________
Name 2 aerobic (cardiovascular) assessments for youth clients.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
Name 3 client assessments that can be used with senior clients.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 95
WORKBOOK
List 3 absolute contraindications for a pregnant client.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
List 3 relative contraindications for a pregnant client.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 96
CHAPTER 18
WORKBOOK
BUSINESS AND
MARKETING
ISSA | Certified Personal Trainer | 97
WORKBOOK
Name and explain the 6 styles of personal training.
1. ________________________________________________________________________________________________
________________________________________________________________________________________________
2. ________________________________________________________________________________________________
________________________________________________________________________________________________
3. ________________________________________________________________________________________________
________________________________________________________________________________________________
4. ________________________________________________________________________________________________
________________________________________________________________________________________________
5. ________________________________________________________________________________________________
________________________________________________________________________________________________
6. ________________________________________________________________________________________________
________________________________________________________________________________________________
Name 2 benefits of buddy training.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 98
WORKBOOK
Name and describe the 5 types of emails used in fitness marketing.
1. ________________________________________________________________________________________________
________________________________________________________________________________________________
2. ________________________________________________________________________________________________
________________________________________________________________________________________________
3. ________________________________________________________________________________________________
________________________________________________________________________________________________
4. ________________________________________________________________________________________________
________________________________________________________________________________________________
5. ________________________________________________________________________________________________
________________________________________________________________________________________________
Fill in the aspects of the client lifecycle.
ISSA | Certified Personal Trainer | 99
WORKBOOK
List the situations where a personal trainer should refer a client to an appropriate professional.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Explain the following 5 categories in a code of ethics.
1. Integrity: _____________________________________________________________________________________
________________________________________________________________________________________________
2. Objectivity: ___________________________________________________________________________________
________________________________________________________________________________________________
3. Professional competence:_______________________________________________________________________
________________________________________________________________________________________________
4. Confidentiality: ________________________________________________________________________________
________________________________________________________________________________________________
5. Professional behavior: __________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 100
CHAPTER 19
WORKBOOK
SAFETY AND
EMERGENCY
SITUATIONS
ISSA | Certified Personal Trainer | 101
WORKBOOK
Name the three responsibilities of a fitness professional related to cleaning duties.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
Define the following terms.
Cleaning:________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Disinfecting:_____________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Sanitizing:_______________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
Describe how gym equipment should be stored.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 102
WORKBOOK
Name 6 things that can be found in a first aid kit.
1. ________________________________________________________________________________________________
2. ________________________________________________________________________________________________
3. ________________________________________________________________________________________________
4. ________________________________________________________________________________________________
5. ________________________________________________________________________________________________
6. ________________________________________________________________________________________________
Describe the information that must be collected for an incident report.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
What does the acronym RICE stand for?
R - ______________________________________________________________________________________________
I - ______________________________________________________________________________________________
C - ______________________________________________________________________________________________
E - ______________________________________________________________________________________________
ISSA | Certified Personal Trainer | 103
WORKBOOK
Name 5 emergency situations where 911 should be called immediately.
1. ______________________________________________________________________________________________
________________________________________________________________________________________________
2. ______________________________________________________________________________________________
________________________________________________________________________________________________
3. ______________________________________________________________________________________________
________________________________________________________________________________________________
4. ______________________________________________________________________________________________
________________________________________________________________________________________________
5. ______________________________________________________________________________________________
________________________________________________________________________________________________
ISSA | Certified Personal Trainer | 104