Unlock hundreds more features
Save your Quiz to the Dashboard
View and Export Results
Use AI to Create Quizzes and Analyse Results

OR
Sign inSign in with Facebook
Sign inSign in with Google
Quizzes > Health & Medicine

Personal Trainer Quiz: Check Your Knowledge

Quick, free personal training quiz to test your knowledge. Instant results.

Editorial: Review CompletedCreated By: Ollie WhatshisfaceUpdated Aug 26, 2025
Difficulty: Moderate
Questions: 20
Learning OutcomesStudy Material
Colorful paper art quiz banner for Personal Trainer Knowledge Test

This personal trainer quiz helps you check your knowledge in anatomy, programming, nutrition, and coaching with 15 multiple-choice questions. Get instant feedback, spot gaps, and build confidence for client work or exams. For more context, check the how fit am i quiz, explore the am i overtraining quiz, or dig into the physiotherapy quiz.

Which plane of motion primarily divides the body into left and right halves during a lunge forward and back?
Sagittal plane
Frontal plane
Transverse plane
Oblique plane
undefined
What is the primary action of the quadriceps at the knee joint during the concentric phase of a squat?
Knee flexion
Knee extension
Hip extension
Ankle plantarflexion
undefined
Which energy system predominantly fuels a single 1-rep max lift?
Oxidative phosphorylation
Cori cycle
ATP-PC (phosphagen) system
Anaerobic glycolysis
undefined
Which macronutrient is most directly responsible for muscle protein synthesis?
Carbohydrate
Fat
Alcohol
Protein
undefined
What is the recommended rest interval for maximal strength sets (1-5 reps at >85% 1RM)?
10 to 30 seconds
2 to 5 minutes
30 to 60 seconds
6 to 10 minutes
undefined
Which screening tool is commonly used to identify if a client should seek medical clearance before exercise?
PAR-Q+
Skinfold caliper
Sit-and-reach test
Borg RPE scale
undefined
Which method estimates training intensity for aerobic exercise using perceived effort?
1RM percentage
Borg 6-20 RPE scale
Waist-to-hip ratio
Karvonen formula only
undefined
During a bench press, which muscle acts as the primary antagonist to the pectoralis major?
Latissimus dorsi
Serratus anterior
Triceps brachii
Posterior deltoid
undefined
Which test best estimates cardiorespiratory fitness in a general population without maximal exertion?
Wingate test
VO2max direct treadmill test
Rockport 1-mile walk test
One-repetition maximum deadlift
undefined
Which cue best promotes neutral spine during a deadlift?
Round your back to engage core
Keep your chest proud and ribs down
Look straight up at the ceiling
Lock your knees from the start
undefined
For weight loss in adults, what is a reasonable initial weekly target according to general guidelines?
No more than 0.1% per week
0.5 to 1.0% of body weight per week
3 to 4% of body weight per week
At least 5% per week
undefined
Which periodization model varies intensity and volume across microcycles within a mesocycle?
Block periodization
Undulating periodization
Linear periodization
Conjugate sequencing without variation
undefined
What is the recommended protein intake for most resistance-trained adults aiming for hypertrophy?
0.8 to 1.0 g/kg/day only on training days
1.6 to 2.2 g/kg/day
0.4 to 0.6 g/kg/day
3.5 to 4.0 g/kg/day
undefined
What is the primary benefit of a dynamic warm-up compared with static stretching before power training?
Greater acute muscle length change
Guaranteed injury prevention
Immediate increase in maximal strength
Improved neuromuscular readiness and temperature
undefined
In the overhead press, which structure should remain relatively stationary to avoid lumbar overextension?
Rib cage
Humerus
Scapulae
Hands
undefined
What blood glucose threshold warrants postponing vigorous exercise for a client with diabetes until corrected?
140 mg/dL (7.8 mmol/L)
110 mg/dL (6.1 mmol/L)
Below 70 mg/dL (3.9 mmol/L)
90 mg/dL (5.0 mmol/L)
undefined
For hypertrophy, which tempo notation (eccentric-isometric-concentric) is most appropriate?
5-5-5
3-1-1
0-0-0
1-0-3 ballistic
undefined
Which variable adjustment most directly increases power output during resistance training?
Train to failure every set
Move submaximal loads with higher velocity
Add more rest between sets only
Increase time under tension with slow reps
undefined
What is the most appropriate work-to-rest ratio for anaerobic glycolytic intervals (e.g., 30-second sprints)?
1:3 to 1:5
3:1
1:10
1:1
undefined
Which grip width on the bench press generally maximizes pectoralis major activation while minimizing shoulder stress for most lifters?
Randomly vary each rep
Ultra-wide beyond rings
Very narrow, hands touching
Slightly wider than shoulder-width
undefined
0

Learning Outcomes

  1. Evaluate proper exercise selection for client goals.
  2. Identify key principles of anatomy and physiology.
  3. Apply nutrition guidelines to tailor client meal plans.
  4. Demonstrate effective client communication techniques.
  5. Analyse risk factors and safety protocols during workouts.
  6. Master program design for strength and endurance.

Cheat Sheet

  1. Exercise Selection for Client Goals - Picking workouts that match client objectives is a total game-changer! Focusing on powerhouse moves like squats and deadlifts builds overall strength and confidence, helping clients feel like gym superheroes.
  2. Mastering the Six Fundamental Movements - Understanding hinge, push, pull, squat, lunge, and locomotion ensures every program is balanced and bulletproof. When you've got all six moves in your toolkit, designing fresh routines becomes a breeze and prevents workout plateaus.
  3. Principles of Progressive Overload - Level up client gains by steadily cranking up intensity, reps, or weight over time. This clever strategy keeps muscles guessing and growing, so there's no summer bod stalling here!
  4. Anatomy & Physiology Essentials - Get the scoop on muscle functions and energy systems to craft programs that actually deliver results. Knowing which fibers fire during different exercises turns you into a program-design ninja.
  5. Nutrition Basics for Peak Performance - Carbs, proteins, and fats each play superstar roles in energy, recovery, and muscle building. Tailoring macro targets for clients ensures they're fueled and ready to crush every session and snack responsibly.
  6. Effective Client Communication - Active listening and clear, friendly cues keep clients motivated and injury-free. Building rapport through positive feedback turns each session into a collaboration, not just a workout.
  7. Injury Prevention & Safety Protocols - Spotting common exercise mishaps and applying proper form cues dramatically cuts risk. A few smart warm-ups and mobility drills can be the difference between a stellar session and a trip to the clinic.
  8. Program Design for Strength & Endurance - Mixing exercise selection, smart order, and progression strategies creates well-rounded athletes. Balancing heavy lifts with endurance work ensures every client hits their peak potential.
  9. FDA's Role in Food Safety & Labeling - Knowing FDA guidelines helps you advise clients on reliable products and clear nutrition labels. This knowledge builds trust and keeps everyone on the right track to health goals.
  10. Balancing Push vs. Pull Movements - Equal doses of pushing and pulling prevent muscle imbalances and postural woes. A well-balanced routine feels smooth, improves performance, and helps clients stand tall - literally!
Make a Quiz (FREE) Copy & Edit This Quiz Create a Quiz with AI

Sports Quizzes

Powered by: Quiz Maker