AFAA PERSONAL TRAINER CERTIFICATION EXAM
AND PRACTICE EXAM 2023-2024 ACTUAL EXAM 300
QUESTIONS AND CORRECT DETAILED ANSWERS
WITH RATIONALES|ALREADY GRADED A+
Name at least six different types of cues effective when working with clients - ANSWER-
educational/informational, safety, breathing, motivational/affirmational, imagery, visual, wrong/right,
tactile
list the five steps to remember when detailing a new exercise for a client - ANSWER-starting position,
specific alignment, safety factors, demonstrate, client performs movement
Name at least two resistance training exercises for the following muscle groups: Pectoralis major/deltoid
- ANSWER-bench press, dumbbell fly, cable crossover, pushup
Name at least two resistance training exercises for the following muscle groups: Middle
trapezius/rhomboids/posterior deltoid - ANSWER-reverse fly, horizontal seated row (high row), bent
elbow reverse fly machine
Name at least two resistance training exercises for the following muscle groups: Anterior and medial
deltoids - ANSWER-front raises, lateral raises and overhead press
Name at least two resistance training exercises for the following muscle groups: Latissimus Dorsi -
ANSWER-lat pull down, bent over row, seated lat row (low row)
Name at least two resistance training exercises for the following muscle groups: Triceps - ANSWER-
extension, standing triceps press-down, dips
Name at least two resistance training exercises for the following muscle groups: Biceps - ANSWER-
alternating dumbbell biceps curl, concentration curl, preacher bench curl, hammer curl
Name at least two resistance training exercises for the following muscle groups: Rectus Abdominis -
ANSWER-pelvic tilt/hollowing abs, hip lift, ab curl
,Name at least two resistance training exercises for the following muscle groups: Obliques - ANSWER-ab
curl, supine crunch
Name at least two resistance training exercises for the following muscle groups: Erector Spinae -
ANSWER-seated back extension machine, prone back extension, roman chair back extension
Name at least two resistance training exercises for the following muscle groups: Quadriceps - ANSWER-
knee extensions, leg press, squats, lunges
Name at least two resistance training exercises for the following muscle groups: Hamstrings - ANSWER-
knee flexion, leg press, squats, lunges
Name at least two resistance training exercises for the following muscle groups: Hip Abductors -
ANSWER-hip abduction machine, side lying hip abduction
Name at least two resistance training exercises for the following muscle groups: Hip Adductors -
ANSWER-hip adduction machine, side lying hip adduction
Name at least two resistance training exercises for the following muscle groups: Gastrocnemius, Soleus -
ANSWER-heel raises, seated calf extensions
Name at least two resistance training exercises for the following muscle groups: Tibialis Anterior -
ANSWER-dorsiflexion, inversion
Name at least two resistance training exercises for the following muscle groups: Peroneals, Extensor
Digitorum Longus - ANSWER-Peroneals, Extensor, Digitorum Longus: Dorsiflexion, eversion
Name the concentric joint actions of the following exercises: Reverse Fly - ANSWER-shoulder horizontal
abduction and scapular retraction
Name the concentric joint actions of the following exercises: Lateral Raise - ANSWER-shoulder abduction
and scapular rotation
,Name the concentric joint actions of the following exercises: Lat Pull-Down - ANSWER-shoulder
adduction, scapular downward rotation, elbow flexion
Name the concentric joint actions of the following exercises: Hamstring Curl - ANSWER-knee flexion
Name the concentric joint actions of the following exercises: Dead Lift - ANSWER-hip extension, knee
extension, ankle plantarflexion
Name the concentric joint actions of the following exercises: Heel Lift - ANSWER-plantarflexion
Name the muscle groups responsible for each of the following exercises: Upright Row - ANSWER-upper
traps, delts, biceps
Name the muscle groups responsible for each of the following exercises: Barbell Back Squat - ANSWER-
quad, hamstring, gastrocnemius, soleus
Name the muscle groups responsible for each of the following exercises: Knee Extension - ANSWER-
quads and hamstrings
Name the muscle groups responsible for each of the following exercises: Bent-Over Row - ANSWER-
traps, lats, delts, rhomboids
Name the muscle groups responsible for each of the following exercises: Horizontal High Row -
ANSWER-delts, traps, rhomboids, biceps
Name the concentric joint action and muscles that are used in each of the following exercises: Bench
Press
Squat
Front Lunge
Triceps Dip
High-Pulley Scapular Depression
, Overhead Press - ANSWER-shoulder (horizontal adduction), elbow extension, pectoralis major, anterior
delt, tricep
Name the concentric joint action and muscles that are used in each of the following exercises: Squat -
ANSWER-hip extension, knee extension, ankle plantar flexion, gluteus maximus, quad, gastrocnemius,
soleus
Name the concentric joint action and muscles that are used in each of the following exercises: Front
Lunge - ANSWER-hip extension, knee extension, ankle plantar flexion, gluteus maximus, quad,
hamstring, gastrocnemius
Name the concentric joint action and muscles that are used in each of the following exercises: Triceps
Dip - ANSWER-elbow extension, shoulder flexion, tricep, anterior delts, pectoralis major
Name the concentric joint action and muscles that are used in each of the following exercises: High-
Pulley Scapular Depression - ANSWER-scapular depression, trapezius, pectoralis minor
Name the concentric joint action and muscles that are used in each of the following exercises: Overhead
Press - ANSWER-shoulder abduction, scapula upward rotation, elbow extension, supraspinatus, trap,
anterior serratus, triceps
List at least five benefits of flexibility training - ANSWER-decrease risk of injury, chronic muscle tension,
low back pain, improved posture, increased motor performance, decreased stress, relief of soreness
Define flexibility - ANSWER-the range of motion around a joint or series of joints
What are the ACSM guidelines for flexibility training? - ANSWER-warm up, static stretch major muscle
tendon units and muscles and joints with reduced ROM, 2-5min (5-7rec) days per week, tightness not
discomfort, 15-60 seconds, 4 or more reps
List the muscles that are commonly tight - ANSWER-upper trapezius, pectoralis major, anterior delt,
erector spinae, iliospoas, hamstring, gastrocnemius, soleus
