IFA Senior Fitness Instructor Certification Exam

Purpose: This exam is for certification as a Senior Fitness Instructor. This certification emphasizes the special considerations required for effective and safe training of senior citizens.

Instructions: You must download and read Fitness ABCs before taking this exam. When you feel you're ready, complete this information form and the exam below. Press the submit button when you're done. Your score must be 70% or greater in order to pass. There are no "trick" questions. Exam results are returned immediately.

Once you receive a passing grade, you will be able to pay on the results page of this exam by Credit Card using a secure server to receive your certification card and certificate. Your name will be printed on the certification card exactly as you type it. So, please observe proper case and enter your legal name.

You can move through the test faster using the TAB key to go forward (SHIFT TAB for backward) and space bar to mark the answer.

If you've recently taken the exam within the past year and have not yet paid, you do not need to retake this exam and you may activate your certification now by paying here. Your two-year certification period will begin on the date of payment. Also we recommend completing the Personal Trainer Course as well.

If you lose your internet connection, continue to take the exam. When you are done, pressing the "Submit Exam for Grading" button below will automatically reconnect you and grade the exam.

All information is required. You will NOT be put on a mailing list.

First Name
Last Name	Name changes later are not allowed, enter it correctly now to avoid retesting.
Address, Apt #	Missing apartment numbers will cause non-delivery
City/APO/FPO
State/Province
Zip/Postal Code
Country	Make sure address is complete and accurate. Returned mail will require a reissue fee of $25 to resend.
Phone	- -
Email	Other than iCloud, which is unreliable
CI Number	(if recertifying or have previously taken either exam)
Project Code	Facilities and Store Managers enter your assigned code here. (Leave blank if not applicable)

CARDIOVASCULAR - RESPIRATORY
1.	Raising the arms overhead during exercise increases the heart rate. True   False
2.	Cardiovascular training can reverse the effects of aging. True   False
3.	Abruptly stopping intense exercise causes blood to pool in the upper extremities. True   False
4.	Resting Heart Rate (RHR) is determined immediately before exercise. True   False
5.	Dislodged Blood clots can travel and create embolisms throughout the body. True   False
6.	The Valsalva Maneuver can increase blood pressure to extremely high and dangerous levels. True   False
7.	Older cardiovascular systems are less adaptable to changes in position. True   False
8.	VO2 Max remains unchanged throughout the aging process. True   False
9.	Senior resting heart rates are lower than younger populations. True   False
10.	Blood vessel blockages are the result of reduced pathways. True   False

PHYSIOLOGY - KINESIOLOGY
11.	Glycogen is a form of glucose stored in the muscles and liver for energy. True   False
12.	Aerobic energy production provides low to moderate power for a long duration. True   False
13.	Glycogen is a form of fat stored in the muscles and liver for energy. True   False
14.	Pulmonary muscle weakness is one of the reasons for reduced Vital Capacity. True   False
15.	Extension is defined as an increasing joint angle. True   False
16.	Age decreases adipose tissue and increases muscle hypertrophy. True   False
17.	Anaerobic exercise can utilize only carbohydrates for energy production. True   False
18.	Isometric contraction means constant tension with no increase in muscle length. True   False
19.	Reduced range of motion can be due to arthritis or stiffer connective tissue. True   False
20.	Tendons connect bone to bone. True   False

PHYSIOLOGICAL EFFECTS OF AGING
21.	The process of calcium absorption and release in bone is called remodeling. True   False
22.	Aging tendons become rigid and less flexible. True   False
23.	Sarcopenia is the loss of muscle mass. True   False
24.	Arthritis is an inflammation of the muscles surrounding a joint. True   False
25.	Weight training can increase bone density and muscle mass. True   False
26.	Women are more susceptible to the effects of sarcopenia. True   False
27.	As a result of aging, the digestive system increases absorption of nutrients. True   False
28.	Changes in the aging endocrine system can increase LDL levels. True   False
29.	Reduced function of the thyroid gland can decrease the metabolic rate. True   False
30.	The adrenal glands regulate blood pressure, carbohydrates and the body's use of nutrients. True   False
31.	Senior populations have a reduced capability to convert glucose to glycogen for energy storage. True   False
32.	Insulin has no affect on protein synthesis or fat storage. True   False
33.	Reduced reflex response is the result of a decrease in neurotransmitters and receptors. True   False
34.	Cognitive deficiencies increase the risk of injury. True   False
35.	The elderly are more susceptible to stroke due to muscle weakness. True   False
36.	Reductions in the performance of the sensory system can increase risk of injury. True   False
37.	Hearing in the elderly can decrease the ability to follow instructions. True   False
38.	Exercise has been proven to decrease depression and reduce self confidence. True   False
39.	Exercise can increase a person's resistance to disease. True   False
40.	Medications can compromise the immune system. True   False

SENIOR FITNESS TESTING
41.	Stress testing is an effective means for a Personal Trainer to determine fitness level. True   False
42.	Balance is not important for stationary type exercises. True   False
43.	Falls are not a concern while doing seated fitness testing. True   False
44.	Balance is not affected by medication. True   False
45.	The Dynamic Gait Index (DGI) test can assess cardiovascular function. True   False
46.	Senior fitness testing procedures are required for all seniors 65 and older. True   False
47.	All methods of senior testing may cause injury and require close supervision. True   False
48.	Clients with tachycardia can be weight trained by a personal trainer. True   False
49.	Fitness testing should only be performed on one client at a time. True   False
50.	Clients with pacemakers or using beta-blockers should not use the RPE method. True   False
51.	In strength testing, the ACSM recommends using 50% of 1 RM as a starting point. True   False
52.	Upper arm strength is indicative of overall upper body strength for testing. True   False
53.	The Back Scratch Test accesses skin responses in the upper back. True   False
54.	The Chair Stand test measures a client's balance ability. True   False
55.	A couple of practice trials should be done before recording flexibility exam results. True   False

SENIOR FITNESS TRAINING
56.	The client should breathe out during prime mover flexion and in during extension. True   False
57.	Exercise intensity should be such that the client cannot freely talk. True   False
58.	Cardio class music volume levels should be set to between 80db and 90db. True   False
59.	Clients with a blood pressure of 120/80 may have a problem in a heated pool or sauna. True   False
60.	A five-minute warm-up session is recommended prior to training. True   False
61.	Stretching is not necessary after the initial warm-up prior to training. True   False
62.	The ACSM recommends walking, running, cycling or swimming for seniors because it is familiar. True   False
63.	Jogging or fast walking is recommended for all seniors in a cardio fitness training program. True   False
64.	Sitting or exercising in pools of warm water decrease blood pressure. True   False
65.	The Valsalva maneuver can result in a stroke. True   False
66.	The ACSM recommends a beginning aerobic exercise program of only 45 minutes. True   False
67.	The ACSM recommends a target HR of 50% to 70% of maximum for older adults using Karvonen. True   False
68.	During cardiovascular testing the heart rate does not need to be constantly monitored. True   False
69.	ACSM guidelines indicate a frequency of 3 to 5 times a week for older populations. True   False
70.	For older populations, increasing exercise intensity is preferred to increasing exercise duration. True   False
71.	The main portion of the senior cardio class should be conducted at 120 bpm. True   False
72.	Group exercise classes may not exceed 20 participants without an assistant. True   False
73.	Cardio classes for less fit seniors should be at least 60 minutes in length True   False
74.	In senior cardio classes, both RPE and a pulse check are recommended. True   False
75.	Seniors who have had a hip replacement should be excluded from cardio classes. True   False
76.	Seniors who are fit may use weights in the cardio portion of class. True   False
77.	Isometric exercises require special attention to breathing due to the tendency to hold the breath. True   False
78.	In fit seniors, it is acceptable to use weights in upper body twisting exercises. True   False
79.	Seniors may weight train the lower body only every day. True   False

CLIENT TRAINING SCENARIOS
80.	What is the best way to gain muscle mass in a particular muscle group? Weight train every day Weight train every other day Weight train for 2 hours a day
81.	A 50 year old client wants to receive training. You should First do a Fitness Assessment Plan a session to discuss their fitness level Require a physician's approval prior to beginning any training
82.	A new client performs below average in only one section of fitness testing. You should Work out a modified fitness plan Scale down your normal fitness program for them Recommend Physical Therapy instead of Personal Training
83.	A client insists on an unrealistic goal. Which should you do? Accept the client and try to convince them later. Advise them that the goal is unrealistic and suggest a more realistic goal. Require a full medical before you accept them.
84.	What can cause fatigue and dizziness in a senior client? Blood sugar level Heart disease All of the above
85.	A senior client experiences joint pain during an exercise. What do you recommend? Stop and apply ice Reduce the weights Have them consult a physician before continuing the program
86.	A senior who used to workout is sure that he can lift more weight. You should Allow him to put on more weight Retest him using the ACSM guideline for starting weights based on 1 RM Have them consult a physician before continuing the program
87.	A doctor approved senior client becomes light-headed during a weight training session. You should Insure that they are breathing properly Allow them to rest and discontinue the session All of the above
88.	A doctor approved senior client becomes light-headed during a cardio training session. You should Discontinue the training session and have them sit down Review your cardio plan and reduce the intensity of the program All of the above
89.	A client has high blood pressure but a doctor's approval. You should Develop a training program that minimizes BP increases Refuse to train the client if not comfortable to do so Both are valid options
90.	According to ACSM guidelines, what should a new client's training session start with? Aerobics Strength Training All of the above
91.	A client of yours has had a stroke and has some paralysis on the left side. You should Reduce the training session to minimize injury Advise the client that a doctor's approval is required to continue the training program. You are no longer permitted to train the client and must refer them to a physical therapist.
92.	A client of yours has had a heart attack. You should Reduce the training session to minimize injury Advise the client that a doctor's approval is required to continue the training program. You are no longer permitted to train the client and must refer them to a physical therapist.
93.	A new client requires a cane for walking due to knee problems. You should Allow only weight training but not cardio Refuse the client Request a doctor's clearance with a list of limitations
94.	A client falls during a training session. You should Terminate training this client Have their physician issue a new release after a checkup Have them sit down and rest
95.	A client appears confused and has difficulty talking after a training session. You should Have them sit down and rest and have someone call 911 Have them get a new doctor's release All of the above
96.	A client insists on working out every day. You should Refuse to train them everyday Reduce intensity and duration of each workout Alternate cardio and weight training days
97.	An elderly cardio client cannot stand for long before becoming fatigued. You should Schedule short sessions Do seated cardio exercises Refer the client to a physical therapist
98.	A client is complaining of chest tightness and arm pains. You should Have them sit down and rest and have someone call 911 Have their physician issue a new release after a checkup All of the above
99.	A client suddenly appears unresponsive and distant during a workout. You should Have them sit down and rest and have someone call 911 Have their physician issue a new release after a checkup All of the above
100.	You are an experienced trainer but you are not comfortable training a new client. You should Take the client and read up on what you need to know Refuse to train the client Refer the client to a more experienced trainer
Q.	Where did you hear about IFA? Bing Google Yahoo Facebook Twitter Instagram Other

Comments 0 characters entered. | 280 characters remaining.

Internet connection required to submit exam to IFA. Check your work. After pressing the submit button, backing up will reset the exam form. I hereby certify that I am the person named above and that I have personally taken this test.