Personal Trainer Written Test Personal Trainer Written Test Step 1 of 7 14% Name First Last Email Written Assessment There are 5 questions. Max score is 188. Time limit on the test is 35 minutes. This assessment plus your skills assessment (day 2) help us determine how much training you may need + starting salary. Please be aware of your time… you only 35 minutes. We’ll go over your assessment, once you finish it. Scoring ________ Part 1 (60 points) ________ Part 2 (30 points) ________ Part 3 (30 points) ________ Part 4 (30 points) ________ Part 5 (38 points)Passcode Part 1 - Interpreting a Workout 60 Points Your athlete (5’6” 200 pounds) has been training at Sand & Steel for a year. He can perform barbell cleans but struggles a little bit on the start of the exercise and with consistency. He is more of a power athlete. His one rep max on a Russian kettlebell snatch is 70#, but has never done snatches with dumbbells. 500M row time is about 1:52. He can do about 30 unbroken clean pushups. Workout of the Day: Skill: (10 min) Clean Technique Ring Dip Technique Strength: (25 min) Full Clean (Power for L1 and L2) 50/5 60/4 70/3 80/2 90/1 (go to Max if feeling good) Metcon: (10 min) Choose an appropriate scaling L1-L4 to do in the workout. If you think there is a better scaling, indicate what that would be: 21-15-9 Reps Alt Arm DB Snatch Ring Dips [8 minute cap, 6 min cap for L4] Scalings: L1: Light DB, asst push ups; L2: 40/25, Plate push ups (15/10); L3: 50/35, Ring Dips; L4: 80/50, RIng DipsWhat Warmups should you do?*How Would You Teach the Skill Work? Which specific exercises / drills would consider using to improve the client's clean technique. Give two examples and explain why you would pick them.*Barbell Clean Workout. Write down exactly what you are going to ask the client do. Be specific as to weight, reps, rest, etc.*Metcon. Please write the metcon you are going to have the client do with the scaling. Please explain how you expect the metcon to go. Please specify all weights and scalings.*Mobility. Please explain how you would decide which mobility or corrective exercises you would select after the metcon. Be specific as to whether the movement is a mobility exercise or a corrective exercise.* Part 2 - 30 Points The Injured Athlete: Your same athlete walks into the session and tells you that he hurt his back.Which Assessments Would you do? Which Mobility Tests or Corrective Exercise Tests would you use to determine extent of the injury?*You determine during your assessment that the back injury is a class 1 sprain of the quadratus lumborum and the multifidus. The injury occurred as a result of doing single leg contralateral deadlifts with too heavy of a weight.Which Warmups Are You Going to Do?*Clean Modifications/Substitutions. Write an updated (as needed) version the clean section of the workout. Changing only those elements that need to be changed. Write exactly what you are going to ask the client to do (Movement, Reps, Weight, Sets, Rest, etc.)*Metcon Modifications/Substitutions. Write an updated (as needed) version the metcon of the workout. Changing only those elements that need to be changed. Write exactly what you are going to ask the client to do (Movement, Reps, Weight, Sets, Rest, etc.)*Which Mobility and Correctives Are You Going to Do as Cooldown?* Part 3 - 30 Points Program Execution WOD 5 – Haunted House 10 Rounds. Workout time is 40 minutes. The client has 30 seconds work time and 30 seconds rest time each set. 6 Thrusters 8 Inverted Rows 10 Double KettleBell Front Squat, 12 Kettlebell Renegade Rows Thruster. Write down all the points of performance for the Thruster.*Kettlebell Renegade Row. Write down all 12 points of performance for the Renegade Row.*Scaling Issue. As a new coach, you make a mistake in the scaling of this workout, and by round 3, the client can only complete 4 thrusters with good form before the time expires. What should you do?*Give the client more time to finish the thrusters so that you get the needed volume.Substitute the thruster for a squat and press to make the biomechanics easier.Just move onto the next set because of the time requirements for the workout. Lower the weight on the thrusters next round.Reduce the weight for the thrusters, and have the client do the set over again.Give the client 90 seconds of rest and have the repeat the 6 thrusters.Explain Why you Chose the Answer you did for the Scaling Questions. Explain why the other 4 choices in your opinion are incorrect.* Client is an ex-marine and is 235 and 70 inches tall. Client is able to do band assisted pull-ups but you notice he cannot get his chin to the bar (about a 3 inch gap). You test him on the fat bar and he can hold himself for 30 seconds. You test him on the 5-inch sphere hold and he can hold 15 seconds. You test him on the lat-pull down and he cannot get to the bar to his clavicle at 140# without using momentum. You inspect his rear delts, rhomboids, and lats and they are all firing and appear normal. His standing posture appears normal. The client’s shoulders appear normal (not rotated inwards or outwards). The client’s biceps, triceps, and forearms appear very well developed. Triceps appear a little weaker relatively and forearms are very hard even at rest. The Client tells you that he feels no pain in the pulldown or any other movement. For the next exercise, you set the client up to do dumbbell shoulder press and you observe that the client cannot get the dumbbells to his shoulders… you see the same 3 inch gap.Movement Restriction (First Choice). What do you suspect is the cause of the movement problem? How would you test your hypothesis?*Movement Restriction (Second Choice). Let's say you do your tests in the previous answer. The results of the tests show no problems with movement. What would your second guess as to the source of the movement problem be? How would you test this second guess to see if it's correct?* What Do the Follow Abbreviations Mean?EMOM*AMRAP*OHS*TUT*DOMS*TGU*MWOD*DU*Tempo in Bodybuilding*Tabata Sequencing and Timing*Powerlifting. What are the main exercises tested in a powerlifting competition?*Olympic Lifting. What are the main exercises tested in an Olympic lifting competition?*Frequency, Periodization, and Volume. What is the difference between Periodization, Training Frequency, and Training Volume?*8 Principle Patterns of Functional Movements. What are the 8 Principle Patterns of Functional Movement. Hint one of them is the Squat Pattern.* Self Assessment. What grade (score) do you think you'll get on this test?*What Areas of Functional Strength Training Do you think you need to work on?*What Did you Learn from Taking this Test?How many hour of initial training would you like?*2 Hours. Minimum to Get Started8.5 Hours. Our Starter Program15.5. Our Foundations Program24.5 Hours. Complete ProgramI am not longer interested in working for Sand & SteelWe offer new coaches the ability to purchase training from Dawn and Paul at $25/hr. Our normal rate is $90-$100. The training will be based on the weaknesses in your physical and written test. It will be based on the areas that are most important to helping you coach better. This iframe contains the logic required to handle Ajax powered Gravity Forms.