Upwork Master Trainer Certification Skill Test Questions
Question 1 of 40
What would be the training zone (upper and lower end) of a 25 year old man with a RHR of 70?
a.170, 145
b.175, 145
c.140, 170
d.140, 175
Question 2 of 40
Which body part does the Smith Machine Front Press work?
a.Chest
b.Back
c.Triceps
d.Shoulders
Question 3 of 40
Which of the following kinds of periodization starts from a high volume of low intensity workout and moves towards a low volume of high intensity workout?
a.Linear Periodization
b.Alternating Periodization
c.Step Periodization
d.Skill-Strength Periodization
Question 4 of 40
State whether true or false: Exercises can trigger an asthma attack.
a.True
b.False
Question 5 of 40
Which of these is not a kind of proprioceptor?
a.Intrafusal fiber
b.Sarcomere
c.Golgi tendon organ
d.Pacinian corpuscle
Question 6 of 40
In which type of muscle action does the muscle shorten in length as it contracts?
a.Isometric
b.Eccentric
c.Isotonic
d.Isokinetic
Question 7 of 40
Circling arms, exaggerating a kicking action and walking lunges are examples of __________?
a.isometric stretching
b.dynamic stretching
c.ballistic stretching
d.PNF stretching
Question 8 of 40
The result that one expects from training is called___________?
a.aerobic endurance
b.anaerobic endurance
c.oxygen debt
d.training effect
Question 9 of 40
What is not true about a mesocycle?
a.It refers to a very long training cycle, usually one year
b.A number of microcycles constitute a mesocycle
c.It can be utilized to develop strength, endurance and power
d.It usually has five weeks of workout and one week of active rest
Question 10 of 40
__________ measures the flexibility of the lower back and that of the hamstring muscles.
a.Hip Flexor flexibility
b.Sit and Reach test
c.Passive range of motion
d.Dynamic flexibility
Question 11 of 40
Which of these is a determinant of VO2 max?
a.Cardiac output
b.Strength
c.Metabolism
d.Flexibility
Question 12 of 40
Lifting the leg and keeping it high without any outside support is an example of _______ flexibility.
a.dynamic
b.static-active
c.static-passive
Question 13 of 40
Which muscles does the Pectoral Fly work?
a.Traps
b.Back
c.Abdomen
d.Chest
Question 14 of 40
State whether true or false: Improvement in one’s explosive strength hampers acceleration.
a.True
b.False
Question 15 of 40
State whether true or false: You can use a lifting belt to do a Barbell Front Raise.
a.True
b.False
Question 16 of 40
What is the purpose of cheat reps?
a.To increase intensity
b.To achieve further reps
c.To increase the weight
d.To increase flexibility
Question 17 of 40
An individual’s rate of perceived exertion measuring 13 on the Borg scale would indicate that it is:
a.very light
b.somewhat hard
c.no exertion at all
d.maximal exertion
Question 18 of 40
What is Basal Metabolic Rate or BMR?
a.It is the breakdown of the ingested food leading to the production of energy
b.It is a set of constructive metabolic processes
c.It is an individual’s minimum calorific requirement at rest
d.It is the rate required to maintain a stable internal environment
Question 19 of 40
This question is based upon the figure shown below
What is the exercise in the picture called?
a.E-Z Bar Lying Row
b.Dumbbell Lying Row
c.Dead Lift
d.Weighted Incline Leg-Hip Raise
Question 20 of 40
State whether true or false: Anabolism comprises of chemical reactions that break down complex molecules into simpler ones and produce energy.
a.True
b.False
Question 21 of 40
Which of these are examples of Push-Pull Supersets?
a.A combination of biceps curls with the triceps pushdown
b.Flexing the abs hard and holding them in the flexed position
c.A combination of shoulder press and lat pull down
d.The twenty-rep squat
Question 22 of 40
State whether true or false: Girls who exercise in the childhood will have a better bone health in their lifetime.
a.True
b.False
Question 23 of 40
__________ are a combination of Pyramids and Drop Sets.
a.Supersets
b.Diminishing Sets
c.Drop Sets
d.Burnouts
Question 24 of 40
This question is based upon the figure shown below
What is the exercise in the picture called?
a.Cable Incline Pushdown
b.Cable Triceps Extension
c.Cable Lateral Raise
d.Cable Kneeling Triceps Extension
Question 25 of 40
What would be a client’s BMI if a client’s weight is 50kgs and his height 1.55m?
a.20.8kg/sq m
b.18.5kg/sq m
c.29.9kg/sq m
d.21.8kg/ sq m
Question 26 of 40
State whether true or false: A low resting heart rate indicates a good health condition.
a.True
b.False
Question 27 of 40
State whether True or False: It is important to lock your knees when you return to the starting position while performing front squats with the Smith machine.
a.True
b.False
Question 28 of 40
What would be 1RM of a client who does 12 reps with 100lbs?
a.129
b.139
c.193
d.142
Question 29 of 40
Which of these is a function of glycolysis?
a.It is used to make ATP
b.It provides energy for medium-duration workouts like bodybuilding, wrestling and swimming
c.It uses the mitochondria in the cells to produce energy
d.It helps to transform a glucose molecule (which enters the cell from the blood) into pyruvic acid which releases energy
Question 30 of 40
What is concentric strength?
a.It is the maximum amount of weight that you can lower under control while exercising
b.It is the maximum amount of weight that you can hold in a stationary position for a long time
c.It is the strength per unit of time or the maximum force produced in minimum time
d.It is the state when the muscle shortens in length and develops tension when it tries to overcome resistance
Question 31 of 40
State whether true or false: You can do as many reps as you feel like until you get fatigued in Strip Sets.
a.True
b.False
Question 32 of 40
Which of these is not a level of organization in the body?
a.Molecular
b.Organ
c.Process
d.System
Question 33 of 40
What would be a woman’s BMR if she weighs 55 kilograms, is 153 cm tall and 24 years of age?
a.1400
b.1253.25
c.1353.25
d.1533.25
Question 34 of 40
What is not true about the trap muscles?
a.They are responsible for movements of the shoulder blade
b.They play a role in the breathing process
c.They are responsible for straightening the elbow in order to extend the arm
d.They contribute in the movement of the neck and the head
Question 35 of 40
Which of these is not a component of fitness?
a.Muscular strength
b.Muscular endurance
c.Flexibility
d.Metabolism
Question 36 of 40
Which sport tests the limit strength of an individual?
a.Rowing
b.Biking
c.Push-ups
d.Power Lifting
Question 37 of 40
This question is based upon the figure shown below
What is the exercise in the picture called?
a.Cable Seated Crunch
b.Cable Triceps Extension
c.Cable Lateral Raise
d.Cable Kneeling Triceps Extension
Question 38 of 40
This question is based upon the figure shown below
What is the exercise in the picture called?
a.Barbell Rear Delt Row
b.E-Z Bar Lying Row
c.Dumbbell Lying Row
d.Barbell Bent Arm Pullover
Question 39 of 40
What does DOMS stand for?
a.Duration of Onset Muscle Soreness
b.Delayed Onset Muscle Soreness
c.Delayed Offset Muscle Soreness
d.Delayed Onset Mass Soreness
Question 40 of 40
Which of the following body part does the Incline Cable Pushdown target?
a.Triceps
b.Abdomen
c.Legs
d.Back
What would be the training zone (upper and lower end) of a 25 year old man with a RHR of 70?
a.170, 145
b.175, 145
c.140, 170
d.140, 175
Question 2 of 40
Which body part does the Smith Machine Front Press work?
a.Chest
b.Back
c.Triceps
d.Shoulders
Question 3 of 40
Which of the following kinds of periodization starts from a high volume of low intensity workout and moves towards a low volume of high intensity workout?
a.Linear Periodization
b.Alternating Periodization
c.Step Periodization
d.Skill-Strength Periodization
Question 4 of 40
State whether true or false: Exercises can trigger an asthma attack.
a.True
b.False
Question 5 of 40
Which of these is not a kind of proprioceptor?
a.Intrafusal fiber
b.Sarcomere
c.Golgi tendon organ
d.Pacinian corpuscle
Question 6 of 40
In which type of muscle action does the muscle shorten in length as it contracts?
a.Isometric
b.Eccentric
c.Isotonic
d.Isokinetic
Question 7 of 40
Circling arms, exaggerating a kicking action and walking lunges are examples of __________?
a.isometric stretching
b.dynamic stretching
c.ballistic stretching
d.PNF stretching
Question 8 of 40
The result that one expects from training is called___________?
a.aerobic endurance
b.anaerobic endurance
c.oxygen debt
d.training effect
Question 9 of 40
What is not true about a mesocycle?
a.It refers to a very long training cycle, usually one year
b.A number of microcycles constitute a mesocycle
c.It can be utilized to develop strength, endurance and power
d.It usually has five weeks of workout and one week of active rest
Question 10 of 40
__________ measures the flexibility of the lower back and that of the hamstring muscles.
a.Hip Flexor flexibility
b.Sit and Reach test
c.Passive range of motion
d.Dynamic flexibility
Question 11 of 40
Which of these is a determinant of VO2 max?
a.Cardiac output
b.Strength
c.Metabolism
d.Flexibility
Question 12 of 40
Lifting the leg and keeping it high without any outside support is an example of _______ flexibility.
a.dynamic
b.static-active
c.static-passive
Question 13 of 40
Which muscles does the Pectoral Fly work?
a.Traps
b.Back
c.Abdomen
d.Chest
Question 14 of 40
State whether true or false: Improvement in one’s explosive strength hampers acceleration.
a.True
b.False
Question 15 of 40
State whether true or false: You can use a lifting belt to do a Barbell Front Raise.
a.True
b.False
Question 16 of 40
What is the purpose of cheat reps?
a.To increase intensity
b.To achieve further reps
c.To increase the weight
d.To increase flexibility
Question 17 of 40
An individual’s rate of perceived exertion measuring 13 on the Borg scale would indicate that it is:
a.very light
b.somewhat hard
c.no exertion at all
d.maximal exertion
Question 18 of 40
What is Basal Metabolic Rate or BMR?
a.It is the breakdown of the ingested food leading to the production of energy
b.It is a set of constructive metabolic processes
c.It is an individual’s minimum calorific requirement at rest
d.It is the rate required to maintain a stable internal environment
Question 19 of 40
This question is based upon the figure shown below
What is the exercise in the picture called?
a.E-Z Bar Lying Row
b.Dumbbell Lying Row
c.Dead Lift
d.Weighted Incline Leg-Hip Raise
Question 20 of 40
State whether true or false: Anabolism comprises of chemical reactions that break down complex molecules into simpler ones and produce energy.
a.True
b.False
Question 21 of 40
Which of these are examples of Push-Pull Supersets?
a.A combination of biceps curls with the triceps pushdown
b.Flexing the abs hard and holding them in the flexed position
c.A combination of shoulder press and lat pull down
d.The twenty-rep squat
Question 22 of 40
State whether true or false: Girls who exercise in the childhood will have a better bone health in their lifetime.
a.True
b.False
Question 23 of 40
__________ are a combination of Pyramids and Drop Sets.
a.Supersets
b.Diminishing Sets
c.Drop Sets
d.Burnouts
Question 24 of 40
This question is based upon the figure shown below
What is the exercise in the picture called?
a.Cable Incline Pushdown
b.Cable Triceps Extension
c.Cable Lateral Raise
d.Cable Kneeling Triceps Extension
Question 25 of 40
What would be a client’s BMI if a client’s weight is 50kgs and his height 1.55m?
a.20.8kg/sq m
b.18.5kg/sq m
c.29.9kg/sq m
d.21.8kg/ sq m
Question 26 of 40
State whether true or false: A low resting heart rate indicates a good health condition.
a.True
b.False
Question 27 of 40
State whether True or False: It is important to lock your knees when you return to the starting position while performing front squats with the Smith machine.
a.True
b.False
Question 28 of 40
What would be 1RM of a client who does 12 reps with 100lbs?
a.129
b.139
c.193
d.142
Question 29 of 40
Which of these is a function of glycolysis?
a.It is used to make ATP
b.It provides energy for medium-duration workouts like bodybuilding, wrestling and swimming
c.It uses the mitochondria in the cells to produce energy
d.It helps to transform a glucose molecule (which enters the cell from the blood) into pyruvic acid which releases energy
Question 30 of 40
What is concentric strength?
a.It is the maximum amount of weight that you can lower under control while exercising
b.It is the maximum amount of weight that you can hold in a stationary position for a long time
c.It is the strength per unit of time or the maximum force produced in minimum time
d.It is the state when the muscle shortens in length and develops tension when it tries to overcome resistance
Question 31 of 40
State whether true or false: You can do as many reps as you feel like until you get fatigued in Strip Sets.
a.True
b.False
Question 32 of 40
Which of these is not a level of organization in the body?
a.Molecular
b.Organ
c.Process
d.System
Question 33 of 40
What would be a woman’s BMR if she weighs 55 kilograms, is 153 cm tall and 24 years of age?
a.1400
b.1253.25
c.1353.25
d.1533.25
Question 34 of 40
What is not true about the trap muscles?
a.They are responsible for movements of the shoulder blade
b.They play a role in the breathing process
c.They are responsible for straightening the elbow in order to extend the arm
d.They contribute in the movement of the neck and the head
Question 35 of 40
Which of these is not a component of fitness?
a.Muscular strength
b.Muscular endurance
c.Flexibility
d.Metabolism
Question 36 of 40
Which sport tests the limit strength of an individual?
a.Rowing
b.Biking
c.Push-ups
d.Power Lifting
Question 37 of 40
This question is based upon the figure shown below
What is the exercise in the picture called?
a.Cable Seated Crunch
b.Cable Triceps Extension
c.Cable Lateral Raise
d.Cable Kneeling Triceps Extension
Question 38 of 40
This question is based upon the figure shown below
What is the exercise in the picture called?
a.Barbell Rear Delt Row
b.E-Z Bar Lying Row
c.Dumbbell Lying Row
d.Barbell Bent Arm Pullover
Question 39 of 40
What does DOMS stand for?
a.Duration of Onset Muscle Soreness
b.Delayed Onset Muscle Soreness
c.Delayed Offset Muscle Soreness
d.Delayed Onset Mass Soreness
Question 40 of 40
Which of the following body part does the Incline Cable Pushdown target?
a.Triceps
b.Abdomen
c.Legs
d.Back
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