NWPT Results Manual - Fitness Quiz

NORTHWEST PERSONAL TRAINING FITNESS UNIVERSITY CLIENT QUIZ

“What you get by achieving your goals is not as important as what you become by achieving your goals.”

Zig Ziglar

Top 100 things you should know as a NWPT client

We suggest you read a section of the manual and then complete the quiz questions corresponding to that section. It will help you to retain the information. Once you have completed the entire quiz, give it to your trainer. Be sure to use your trainer as a resource when needed. They can help clarify any confusion you may have.

If you score a 70% or higher, you will receive a Northwest Personal Training Fitness University Client Certificate.

Name(Required)

First Last

Email(Required)

Section Answers to the following questions, will be found in Section 2 of the NWPT Results Manual

We encourage you to complete all life-style coaching and goal-setting drills found in Section 2 of the NWPT Results Manual. This will demonstrate that you have taken the time to establish a foundation for success. This is your due diligence! If you haven’t done this yet, take the time right now to answer these questions. In order to receive your certificate, you have to complete this section. We believe it’s that important!

1. List and explain the Laws of Success(Required)

2. List some excuses that you have made in the past that have sabotaged your efforts and how you will approach these excuses differently.(Required)

3. Why is missing a workout so much more than missing a workout?(Required)

Answers to the following questions, will be found in Section 3 of the NWPT Results Manual

4. List the benefits of cardiovascular exercise:(Required)

5. What is aerobic exercise?(Required)

6. What is anaerobic exercise?(Required)

7. What is anaerobic threshold?(Required)

8. When should you begin incorporating anaerobic, high-intensity intervals?(Required)

9. What is variable impact?(Required)

10. What did the Surgeon General’s Report released in 1996 suggest?(Required)

11. What is the ACSM’s guideline for cardiovascular activity to improve fitness?(Required)

12. What is the ACSM’s guidelines for cardiovascular activity to maximize fat loss?(Required)

13. In order for a cardio workout to count as a good fat burning workout, how many calories should it expend?(Required)

calories

14. If you want to maximize caloric expenditure, you need to maximize the amount of __________________ you are using. We utilize more oxygen when we involve more _______________ mass.(Required)

15. Explain why at least one of your primary cardio activities should be a standing activity and/or utilize upper and lower body.(Required)

16. Explain why swimming isn’t as efficient as running in terms of calories expended and fat loss.(Required)

17. Explain why a warm-up and cool-down is so important.(Required)

18. Explain why low intensity exercise is not necessarily burning more body fat.(Required)

19. How many calories do you need to expend to burn a pound of fat?(Required)

20. List the benefits of high intensity exercise.(Required)

Write out your Weekly Exercise Program based on the information in Section 3.

21a. Activities: Monday(Required)

21b. Activities: Tuesday(Required)

21c. Activities: Wednesday(Required)

21d. Activities: Thursday(Required)

21e. Activities: Friday(Required)

21f. Activities: Saturday(Required)

21g. Activities: Sunday(Required)

22. Explain why it is easier to burn more fat when you are fit.(Required)

23. What is EPOC?(Required)

24. List your Heart Rate Training zone for the following. Feel free to use our online calculator.(Required)

Zone 1 (bpm)

Zone 2 (bpm)

Zone 3 (bpm)

Zone 4 (bpm)

Zone 5 (bpm)

 

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25. Explain how you should feel at each level on the RPE Scale:(Required)

1

2

3

4

5

6

7

8

9

10

 

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Answers to the following questions, will be found in Section 4 of the NWPT Results Manual

26. What are the benefits of resistance training?(Required)

27. What is Basal Metabolic Rate?(Required)

29. Which organ makes up the majority of our basal metabolic rate?(Required)

28. How many calories does the average person expend at rest?(Required)

calories/minute

30. How does having more muscle raise our metabolism?(Required)

31. What is a repetition?(Required)

32. What is a set?(Required)

33. What does the ACSM recommend to improve overall muscle conditioning?(Required)

34. Why does the ACSM recommend the 8-12 repetition zone?(Required)

35. What are some of the benefits of one-set training?(Required)

36. What is more important – quality or quantity of repetitions?(Required)

37. What is the proper breathing rhythm during resistance training?(Required)

38. When lifting a heavy resistance, what should the speed of repetitions be?(Required)

39. What should you focus on contracting during every exercise?(Required)

40. Explain momentary muscle fatigue.(Required)

41. What is failure and why should you avoid it?(Required)

42. Why should you not train the same muscle group intensely two days in a row?(Required)

43. Explain the 3 stages of progression that we take clients through at NWPT.(Required)

44. What is a compound movement? Provide examples of compound exercises for the lower body and upper body. Why are compound exercises important?(Required)

45. What is a combination/integrated movement? Provide a few examples. Why are these types of exercises important?(Required)

46. Why is it important to change your program regularly?(Required)

47. List 5 different ways you could progress your resistance training program.(Required)

48. Explain why women don’t have to worry about developing big, bulky muscles when following the resistance training guidelines in this manual.(Required)

Answers to the following questions, will be found in Section 5 of the NWPT Results Manual

49. Please write the weight loss equation(Required)

50. Please write the weight gain equation(Required)

51. Please write the weight maintenance equation(Required)

52. What controls calories in? Explain how all calories are not equal.(Required)

53. What controls calories out?(Required)

54. How can you raise your metabolism?(Required)

55. How can you lower your metabolism?(Required)

56. Is it easier to consume or expend calories?(Required)

57. Explain why diets don’t work.(Required)

58. What are carbohydrates and what are they used for?(Required)

59. How much of our diet should be comprised of CHOs?(Required)

60. Which CHOs do you want to limit or avoid?(Required)

61. Why do you want to limit your intake of some no-fat and low-fat products?(Required)

62. List some good sources of protein.(Required)

63. What is protein used for?(Required)

64. What is fat used for?(Required)

65. Why is it easier for fat in our diets to be converted to fat on our bodies compared to carbohydrates?(Required)

66. What percentage of protein should make up your diet? How many grams of protein per day do you need?(Required)

67. What percentage of fat should make up your diet?(Required)

68. Is it difficult to achieve fat in our diet?(Required)

69. Which sources of fat should we limit or avoid?(Required)

70. Which type of fat is considered healthier?(Required)

71. List some sources of mono-unsaturated fats.(Required)

72. Why is a high fiber diet important?(Required)

73. How much fiber do you need in your diet and how can you obtain in?(Required)

74. What is a healthy amount of nuts?(Required)

75. Can all foods be consumed in a healthy diet?(Required)

76. Why is drinking water so important?(Required)

77. What will you do to ensure you drink enough water?(Required)

78. Why is it important to fast for 13 hours every night?(Required)

79. List some realistic portion sizes for various food items.(Required)

80. List 10 different techniques for helping to reduce portion sizes.(Required)

81. List 10 different tips for reducing portions when eating out.(Required)

82. Explain how you should feel at each level on the Hunger Scale.(Required)

Level 1

Level 2

Level 3

Level 4

Level 5

Level 6

Level 7

Level 8

Level 9

Level 10

 

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83. At which the level on the Hunger Scale is it best to eat?(Required)

84. At which the level on the Hunger Scale is it best to stop eating?(Required)

85. List some substitute activities that you will try when you’re tempted to eat but are not really hungry.(Required)

86. What are some of the issues with alcohol in terms of sabotaging your health?(Required)

87. Which day will you commit to grocery shopping and prepping for the week?(Required)

88. Which food items will you eliminate from your environment because they tend to stumble you?(Required)

Answers to the following questions, will be found in Section 6 of the NWPT Results Manual

89. What is NEAT?(Required)

90. What are some ways to increase daily caloric expenditure without actually exercising that you will commit to?(Required)

91. Explain how a lack of sleep affects your overall health.(Required)

92. Explain how stress affects your overall health.(Required)

93. What are some methods to improve your sleep habits?(Required)

94. What are some other methods to monitor your progress other than the scale?(Required)

95. Do you think using the scale with be a motivating or demotivating way to measure your progress?(Required)

96. What are some ways to increase your energy levels?(Required)

97. What are some simple tips to increase your feelings of happiness?(Required)

98. What are some ways that you could practice intuitive eating?(Required)

99. Do you think intuitive eating will be helpful for you?(Required)

100. BONUS: Which fitness company is focused on providing you with the education, guidance, support and accountability to ensure you look and feel your best and live life to the fullest?(Required)

Note: If you get this one wrong, the punishment is 100 push-ups!

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