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BIOFITNESS INSTITUTE CERTIFICATION EXAMINATION
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AEROBIC PLANNING

Examination Overview, Instructions, Criteria, and Test Questions

This 50 question examination specifically targets your workout planning optimization skills!
A professional workout planning specialist should be able to answer 90% of the questions!
Less than 90% indicates that your own workout plan may be minimizing your gains!
You should make use of BioFitness Institute study tools!

A recent BioFitness Institute survey indicated that most people believe they already know how to make a scientifically optimized workout plan. However, when their scientific workout planning skills were actually tested, the majority of individual's failed to answer the questions correctly. This can be vital to you, because in the real world, where hours of work are spent training for improvement, the better the workout plan the better the results!

The BioFitness Institute believes that understanding how to use scientific workout planning knowledge is essential to fitness success. The BioFitness Institute does not charge to take the workout planning skills examination!

At the BioFitness Institute you can audit the curriculum for free!
You can re-take the skills examination until you pass with a 90% test score!
A 90% test score qualifies you to certify as a BioFitness Workout Planning Specialist for $399.00!
A BioFitness Institute certificate allows you to earn money helping others as a Personal Trainer / Coach!
Even without a certificate you will still benefit from the free workout planning knowledge!

How To Take The BioFitness Institute Skills Examination

There is never any charge to take this examination!
You answer 90% of the 50 questions to qualify as a BioFitness Workout Planning Specialist!
Choose and click the radio button you know answers each question correctly!
At the end of the examination click the Submit button to receive your score while on-line!
You will be immediately advised which questions, if any, you answered wrong!
You will be automatically taken or shown where to get / learn the correct answer!
You use your Browser's Back button to return and correct your answers!
Your answers are retained until you exit the BioFitness Institute, and then removed!
You can re-take the skills examination as often as you need to in order to pass!
A 90% score qualifies you to purchase the $399.00 BioFitness Workout Planning Specialist certificate!

The BioFitness Institute Criteria For A Workout Planning Specialist

A BioFitness Workout Planning Specialist is competent to create exercise prescriptions for 70% to 80% of the population, who are tested to be asymptomatic and not under medical treatment!
A BioFitness Workout Planning Specialist is deemed competent to practice with client's after passing a proficiency test, to verify their workout planning knowledge and application skills, according to the International Weightlifting Federation (IWF / member of the International Olympic Committee - IOC) and the American College of Sports Medicine (ACSM) guidelines, and showing an awarness of where to outsource their workout planning when appropriate.
It is the BioFitness Institute's position that although levels of supervision may vary, as long as the scientific workout planning resources are similar, authentic, and properly used, the workout planning quality will be the same, whether it comes from an M.D., Ph.D., M.S., B.A., or G.E.D.!
The BioFitness Institute fulfills its responsibility to the Workout Planning Specialist and to the Public by extending the BioFitness Institute's workout planning expertise directly into the field, where the Workout Planning Specialist can access and use it with their clients.
The BioFitness Institute meets its obligations to the Workout Planning Specialist and to the Public without demanding any additional ongoing CEU Fees. The BioFitness Institute reviews, on-line for free, each Workout Planning Specialist for competency skills every 12 months, and either suspends or extends their certification according to the review results. Any suspended or lapsed Workout Planning Specialist certification can be immediately made active again upon successfully passing the review examination.

THE BIOFITNESS WORKOUT PLANNING SPECIALIST EXAMINATION

VERY IMPORTANT INFORMATION: The tools you will need to successfully use and complete this exam are a basic math calculator, a pencil, and some paper!

General Questions



1.   The Workout Planning Specialist's number one responsibility is?

A.  safety
         
B.  results
 
C.  motivation


2.   The Workout Planning Specialist's number one objective is?

A.  safety
         
B.  results
 
C.  motivation


3.   A daily resistance workload is?

A.  The total repetitions times the total resistances
        
B.  The heaviest resistance done each day
  
C.  The total of all the resistance's added together

  
4.   What is the purpose of a workout plan?

A.  No purpose
      
B.  To detail in advance how to achieve specific results
  
C.  To stay safe


5.   What is the purpose of a capacity test?

A.  To get a baseline of ability to plan from*
      
B.  No purpose
  
C.  To stay safe

  
6.   The abbreviation for a Calorie is?

A.  C or kcal
            
B.  Cal
  
C.  Met



7.   When a muscle contracts/flexes and then relaxes/extends it is?

A.  A single complete movement
            
B.  A double complete movement
  
C.  A triple complete movement


8.   Regardless of the exercise used the number of ways that a single
muscle can move is?

A.  four
            
B.  one
  
C.  two


9.   Using scientific workout planning the optimum number of exercises
needed to improve the quality of a single muscle is?

A.  two exercises
            
B.  five exercises
  
C.  one exercise


10.  The primary purpose of the Workout Planning Specialist for muscle
exercise is?
 
A.  reduce the client's body fat
            
B.  build the client's muscle mass
  
C.  return the client to a healthy strength capacity


11.  The primary purpose of the Workout Planning Specialist for aerobic
exercise is?
 
A.  reduce the client's body fat
            
B.  build the client's muscle endurance
  
C.  return the client to a healthy aerobic capacity

Strength Testing


  
12.  According to the International Weightlifting Federation (IWF) the
optimum number of exercises for a Weightlifter to do per day is?
 
A.  4 - 6

B.  7 - 10
   
C. 11 or more

 
13.  Based on the IWF recommendations the maximum amount of daily exercises
suggested by the BioFitness Institute for a Body Builder is?

A.  4
 
B.  5

C. 10 or less

 
14.  The correct exercise/muscle sequencing for Body Building is?
 
A.  Easy to complex
  
B.  Large to small muscle groups
 
C.  Fast to slow movements


15.  The correct exercise/muscle sequencing for Sports and Weightlifting is?

A.  Easy to complex
  
B.  Large to small muscle groups
  
C.  Fast to slow movements

 
16.  In the examples below the correct sequencing of exercises for Body 
Building is?

1. Bench Press                    
2. Barbell Curl                     
3. Reverse Curl          
4. Half Squat              
5. Deadlift                  
6. Shrug                      
7. Leg Extension        
8. Leg Curl
A.
                 
1. Half Squat
2. Deadlift
3. Leg Extension
4. Leg curl
5. Bench Press
6. Shrug
7. Barbell Curl
8. Reverse Curl
B.

1. Deadlift
2. Leg Curl
3. Leg Extension
4. Shrug
5. Barbell Curl
6. Reverse Curl
7. Bench Press
8. Half Squat
C.


17.  Using the principle of dividing exercises into Types I, II, III, and
IV representing small to big muscle groups and difficult to easy leverage
groups which of the following exercise groups is a Type I small muscle and 
difficult leverage group?

Reverse Curl       
Leg Curl    
A.
  
Biceps Curl
Leg Extension
B.

Bench Press
Calve Raise
C.


18.  Which of the following is a Type IV big muscle and easy leverage group?

Biceps Curl       
Leg Extension   
A.

Bench Press
Calve Raise
B.

Half Squat
Leg Press
C.


19.  Using the BioFitness Institute's Set/Repetition Conversions what
would be the expected one repetition maximum for a 35 year old woman, 
weighing 125 lb. with a 100 lb. x 5 Bench Press maximum?

A.  140 lb. x 1

B.  120 lb. x 1

C.  130 lb. x 1

 
20.  Using the BioFitness Institute's Set/Repetition Conversions what
would be the expected five repetition maximum for a 35 year old woman 
weighing 125 lb. with a 125 lb. x 1 Bench Press maximum?

A.  80 lb. x 5

B. 100 lb. x 5

C. 120 lb. x 5


21. Body weight, months of experience, and the Type category of an exercise
is important to the starting resistance used in a strength test. What is 
the correct starting body weight percentage to use for a Man, weighing 
210 lb., with 8 months experience, using a Type III exercise?

A.  40%
      
B.  50%
     
C.  60%


22. The correct strength testing Resistance Progression for a male,
25 years old, weighing 200 lb., with 8 months experience in the Type IV 
Half Squat exercise using Free Weights is?

120 lb. x 5    
155 lb. x 4        
180 lb. x 3     
195 lb. x 2     
217 lb. x 1     
240 lb. x 1     
A.
  
150 lb. x 10     
170 lb. x 10         
190 lb. x 10
200 lb. x 10
210 lb. x 10
220 lb. x 10 
B.
  
100 lb. x reps to failure
C.

  
23. When testing the strength of a female, 32 years old,weighing 115 lb.,
with 0 months experience, doing a Type II exercise, what is the percentage
of body weight where failure indicates a recommendation for a physicians
examination?

A.  10%
         
B.  30%
 
C.  15%

Strength Planning
24.   High Intensity resistance exercise is?


A.  Heavy weights done few repetitions
         
B.  Light weights done many repetitions
 
C.  Medium weights done many repetitions

 
25.   When planning a Health and Body Building workout the optimum Low
Intensity repetition range is?

A.  6 to 8 repetitions
         
B. 15 to 20 repetitions
 
C. 10 to 14 repetitions

 
26.   When planning a Health and Athletic workout the optimum High
Intensity repetition range is?

A.  3 to 5 repetitions
         
B.  1 to 3 repetitions
 
C.  6 to 8 repetitions

 
27.   A runner desiring to peak for a track event the end of June should
start their March periodization with?

A.  Low Intensity/High repetitions
         
B.  High Intensity/Low repetitions
 
C.  Medium Intensity/mixed repetitions

 
28.   What is the percentage range used to reduce the workload for an
Unload Week?

A.  0 to 5%
         
B.  0 to 10%
 
C.  10 to 20%

 
29.   When doing weekly periodization for a male, 21 years of age,
at 175 lb. Body Weight, with a tested strength of 250 lb. x 1 in the Bench
Press,and 9 months of experience, the percentage modifier used for a 
medium day is?

A.  80%
         
B.  95%
 
C.  86%

 
30.   The number of weekly training days that a 45 year old male, weighing
205 lb., with 4 months of experience should do is?

A.  2 days
         
B.  3 days
 
C.  4 days

 
31.   The Heavy, Medium, and Light daily periodization workloads for a
45 year old male, weighing 205 lb. with 2 months experience is?

A.  Heavy-Heavy-Heavy
         
B.  Light-Heavy-Medium-Heavy
 
C.  Heavy-Light-Heavy

 
32.   The use of the principle of the lowest common denominator in
resistance exercise is?

A. A small daily increase multiplied into a large weekly increase
 
B. A large annual increase divided into small weekly increases
         
C. The smallest amount of resistance a person should start with*

 
33.  A Light daily workload during a Reload Week, for a 42 year old male,
weighing 170 lb., with 1 month experience and a 100 lb. x 1 maximum Bench 
Press, doing 3 sets is?

Set 1  58.90 lb. x 9 = 477.09 lb.        
Set 2  64.80 lb. x 9 = 524.88 lb.           
Set 3  72.50 lb. x 8 = 522.00 lb.           
---------------------------------
Total                 1523.97 lb.                                   
A.
  
Set 1  65.00 lb. x 9 = 585.00 lb.
Set 2  70.00 lb. x 9 = 630.00 lb.
Set 3  80.00 lb. x 9 = 720.00 lb.
---------------------------------
Total                 1935.00 lb.
B.
 
Set 1  55.00 lb. x 8 = 440.00 lb.
Set 2  60.00 lb. x 8 = 480.00 lb.
Set 3  70.00 lb. x 8 = 560.00 lb.
---------------------------------
Total                 1480.00 lb.
C.

 Aerobic Testing      
34.   The Aerobic Capacity Test 70% termination Heart Rate for a female,
27 years old, weighing 119 lb. with a resting heart rate of 75 bpm is?

A.  150 bpm
         
B.  160 bpm
 
C.  158 bpm

 
35.   Using the Rockport (one mile) Walk Test, the estimated VO2max
(ml/kg*min.) for a female, 27 years old, weighing 119 lb., with a resting 
heart rate of 75 and a one mile walk time of 14 min. 21 sec., with an 
ending heart rate of 150 bpm is?

A.  44.6 VO2max
         
B.  50.2 VO2max
 
C.  30.7 VO2max

 
36   Using the YMCA Step Test, the estimated VO2max (ml/kg*min.) for a
male, 27 years old, weighing 163 lb. with a resting heart rate of 69 bpm 
and a 3 min. stepping heart rate of 150 bpm is?

A.  40.0 VO2max
         
B.  38.4 VO2max
 
C.  35.5 VO2max

Aerobic  Planning    
37.   The recommended starting exercise calorie consumption for a female,
age 35, with a tested VO2max of 25 ml/kg*min. is?

A.  200.00 C
         
B.  100.00 C
 
C.  144.76 C


38.   The fitness Index for a male, 55 years old, with a tested VO2max of
29 ml/kg*min. is?

A.  Advanced
         
B.  Healthy
 
C.  Inadaquate


39   The appropriate Training Heart Rate Range for a male, 45 years of age, 
with a diminished vo2 is?

A.  117 - 126 bpm
         
B.  114 - 123 bpm
 
C.  111 - 119 bpm


40.   The Target Heart Rate for a male, 55 years of age, with a tested
VO2max of 29 mi/kg*min. and a Training Heart Rate Range of 125 -132 bpm is?
 
A.  130.25 bpm
         
B.  140.50 bpm
 
C.  135.00 bpm


41.   The Rate of Perceived Exertion for a male, 55 years of age, with a
tested VO2max of 29 ml/kg*min. and a Training Heart Rate Range of 
125 - 132 bpm is?

A.  Very Hard
         
B.  Somewhat Hard
 
C.  Hard


42.   The appropriate calorie per minute (cal/min) exercise range for a
female, age 24, at 125 lb. Body Weight with a tested VO2max of 
27 ml/kg*min is?

A.  4.8 - 7.9 cal/min
         
B.  2.9 - 5.2 cal/min
 
C.  4.0 - 6.0 cal/min


43.   When applying a 5.0 cal/min exercise to a female weighing 125 lb.
the correct cal/min adjustment for Body Weight is?

A.  4.17 cal/min
         
B.  5.0 cal/min
 
C.  5.5 cal/min


44.   The number of training days that a 25 year old male, weighing 205 lb., 
with 4 months of experience should workout is?

A.  2 days
         
B.  4 days
 
C.  3 days


45.   The Heavy, Medium, and Light weekly periodization workloads for a
25 year old male, weighing 205 lb. with 3 months experience is?

A.  Heavy-Heavy-Heavy
         
B.  Light-Heavy-Medium-Heavy
 
C.  Medium-Light-Heavy


46.  The monthly calorie progression appropriate for a female, age 47, with
a 122 lb. Body Weight, and a starting daily calorie consumption of 143 C is?

A.  110 C
         
B.  105 C
 
C.   85 C


47.  The month starting duration for a female, age 35, Body Weight 135 lb.,
with a tested VO2max of 34 using an exercise at 7.9 cal/min is?

A.  45.85 min.
         
B.  33.19 min.
 
C.  37.12 min.


48.  The month ending duration for a female, age 35, Body Weight 135 lb.,
with a tested VO2max of 34, using an exercise at 7.9 cal/min is?

A.  45.85 min.
         
B.  50.00 min.
 
C.  40.35 min.


49.  The amount of progressive training days in a four week period at 3 days
per week is?

A.  12 days
         
B.   9 days
 
C.  11 days


50.  The light day periodization percentage for a female, age 35, Body
Weight 135 lb., with a tested VO2max of 34, using an exercise at 
7.9 cal/min is?

A.  92%
         
B.  70%
 
C.  85%

Fill in and Press the button to score your exam 

NAME          * 
E-MAIL ADDRESS*

"Know You're Right!"

Examination Overview, Instructions, Criteria, and Test Questions

How To Take The BioFitness Institute Skills Examination

The BioFitness Institute Criteria For A Workout Planning Specialist

THE BIOFITNESS WORKOUT PLANNING SPECIALIST EXAMINATION

General Questions

Strength Testing

Strength Planning

Aerobic Testing

Aerobic Planning

Fill in and Press the button to score your exam NAME * E-MAIL ADDRESS*