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Certification Exam Library and Knowledge Base

Welcome to the Exam and Nutritional Knowledge Base. There are six course challenges each with a series of questions based on the category of instruction you have received. These preparation tests will augment and sharpen your knowledge of the fitness and nutritional training, as well as provide a status for trainees who are on track for attaining the WU Certification credentials. The quiz timer will start one minute after the exam starts.


Correct Exam Answers

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1.There are four principles of athletic training:

  1. True
  2. False













2.What is the 6 Functional movement pattern?

  1. Squat, Lunge, Throw, Carry, Push, and Press.
  2. Lunge, Squat, Throw, Pull, Jump, and carry.
  3. Squat, lunge, hinge, push, press, pull, and carry.













3.What is a sale?_____-----

  1. Is a way of selling.
  2. Is the ability to sell, good or services for time.
  3. A sale is a transaction between two or more parties that involves the exchange
    of tangible or intangible goods, services, or assets for money.>













4.The best way to get a sales is :_____-----

  1. Building good relationship with your client, understanding their goals
    and tell them how much we can help them achieve their fitness goals.
  2. Being a good communicator and smell good.
  3. Building good relationship and asking for their credit card.













5.What is periodization?_____-----

  1. is the deliberate manipulation of training variables to optimize
    performance for competition, prevent overtraining, and progress performance.
  2. Is the ability to sell, good or services for time.
  3. Is the ability to program exercise program
    for athletes so that they can only improve their speed and power.













6.The seven qualities of sports performance training are: linear speed, change of direction, reactive power, traditional/loaded power,
maximal strength, hypertrophy, and conditioning.

  1. True
  2. False













7.What is maximum strength?_____-----

  1. Is the ability to be stronger.
  2. Is the ability to increase your vertical and speed.
  3. Is the ability to exert force upon an external object













8. What is the importance of assessment?_____-----

  1. To meet and only chat with the client vertical jump goals.
  2. The assessments are used to determine the athlete’s fitness level, imbalances, history of injuries, goals etc.
  3. To only encourage them about getting fast.













9.When our athletes are feeling sore, we should encourage them to work harder with no break._____-----

  1. True
  2. False













10. Our goal here at BigWu Fitness it to only get our athletes explosive and Fast._____-----

  1. True
  2. False













11. What is the benefits of unilateral exercises?_____-----

  1. It trains both sides of the body just enough.
  2. It trains both sides of the body simultaneously.
  3. It trains one limp at a time.













12. What are the three main macros nutrients?_____-----

  1. Protein, Fat and Carbs.
  2. Fat, protein, and liver.
  3. Chicken, Fat and avocado.













13.One gram of protein has 4 calories._____-----

  1. True.
  2. False













14. What are the three types of energy system? _____-----

  1. Vitamin water, power aide, 5 hours energy.
  2. Phosphagen (ATP-PC), glycolytic, and oxidative.
  3. Photosynthesis (ATP-PC), glycolytic, and oxidative.













15. What is agility?_____-----

  1. Is the ability to run in a straight line.
  2. Is the ability to have a good body control when running fast.
  3. Is the ability to accelerate, decelerate and rapidly change direction with proper posture













16. What is speed?_____-----

  1. Is the ability to decelerate , cut and run fast.
  2. Speed is the fundamental of running.
  3. Is the ability to achieve maximum velocity in a straight line.













17. You can apply the contrast training method for only improving vertical not speed._____-----

  1. True.
  2. False.













18. When jumping off one foot , you will have to teach the athlete the penultimate steps as well._____-----

  1. True.
  2. False.













19.Momentum is one of the keys to jumping off one foot._____-----

  1. True.
  2. False.













20.When teaching your athlete the penultimate steps with a jump, tell them to jog into the penultimate._____-----

  1. True.
  2. False.













21.What is the penultimate steps?_____-----

  1. The first steps of a person vertical jump.
  2. The last two steps of a person jump.
  3. It is the vertical jump of a athlete.













22.What is relative strength?_____-----

  1. Is the amount of weight your body can lose according to your body weight.
  2. Is the amount of force your body can produce contrary to your body weight.
  3. Relative strength is the amount of weight your body can lift, relative to your body weight.













23. What is tendon stiffness?_____-----

  1. A tendon is a tough band tissues that connect muscles to ligament.
  2. A tendon is a tough band of dense fibrous connective tissue that connects muscle to bone.
  3. A tendon is a short band of dense fibrous connective tissue that connects muscle to bone.













24. If you notice your athlete is lacking elasticity in their tendons, you should start by doing some low impact plyometric in their program like barefoot jump roping, pogo jumps and multidirectional bounding movements so that they can build that spring in their legs._____-----

  1. True
  2. False













25. Type IIx muscles fibers are even faster
and more powerful than type IIa._____-----

  1. True
  2. False













26. Type 1 muscle fibers are smaller than type II fibers, are slower to produce
tension, and they produce less force and power._____-----

  1. True
  2. False













27. What is the stretch shortening cycle?_____-----

  1. The stretch-shortening cycle refers to the ‘pre-stretch’ or ‘countermovement’
    action that is commonly observed in plyometric or jumping activities.
  2. The stretch-shortening cycle refers to how fast a person can lunge.
  3. The stretch-shortening cycle refers to speed and agility













28. What are the three types of muscles fibers?_____-----

  1. Type 2G, Type I, Type 5.
  2. Type I, Type IIa, Type IID.
  3. Type I, type IIa, and type IIx.













29. Rate of force development (RFD) is the amount of force one can produce in a given amount of time._____-----

  1. True
  2. False













30. What is the main training method we use here at BigWu Finess?_____-----

  1. Conjunction method.
  2. Contrast training method.
  3. NASM method.













31. What is contrast training?_____-----

  1. Is the pairing together of to deadlifting movement.
  2. Is the pairing a heavy lift follow by a high-velocity movement of the same pattern.
  3. Is the pair together of to strength movement to improve vertical jump.













32. What is BigWu Fitness mission statement?_____-----

  1. To only make money.
  2. To Glorify Jesus and help people.
  3. To get popular.













33. What are the three body types?_____-----

  1. Fat, skinny and fit.
  2. Ectomorph, Mesomorph, Ectomorph.
  3. Ectomorph, Strength, Ectomorph.













34. There are how many principles of athletic training?_____-----

  1. 5
  2. 4
  3. 6













35. What is the principle of specificity?_____-----

  1. It states that the body will specifically adapt to the type of demand placed on it.
  2. Specific workouts are necessary for training athletes.
  3. It is good to specified your workouts during the off-season.













36. The principle of overload states that the body will adapt to the stress of repeated skills and exercises and those movements will become easier to perform._____-----

  1. True
  2. False.













37. What is a long ground contact time?_____-----

  1. Is how long the athlete takes to run.
  2. How long it take a athlete to produce force.
  3. The athlete ground contact time is typically more than a quarter of a seconds.
    This type of plyometric will typically improve an athlete acceleration phase as well as change of direction.













38. Short ground contact training should be done with novice athlete._____-----

  1. True
  2. False













39. The high load plyometric are typically done at the end of the athlete training program. It is more of a plyometric and less of a power movement. _____-----

  1. True
  2. False













40. What is Keto?_____-----

  1. A keto diet is a very high carb, high fat diet that puts your body into a metabolic state called ketosi.
  2. A keto diet is a very medium carb, low fat diet that puts your body into a metabolic state called ketosi.
  3. A keto diet is a very low carb, high fat diet that puts your body into a metabolic state called ketosi.













41. Carb cycling simply means eating a higher carbohydrate diet on some days and lower carbs on other days._____-----

  1. True
  2. False













42. Intermittent fasting describes an eating pattern that cycles between periods of abstaining and eating._____-----

  1. True
  2. False













43. What are macros? _____-----

  1. Macros are the break down of protein, calories and fat.
  2. Marcos are the break down of carbs, fat and protein.
  3. Macros is the breakdown of fat, calories, and carbs.













44. What is calories?_____-----

  1. Is the system that measure a person weight?
  2. Is a unit that measure energy.
  3. Is the unit that measure a person strength.













45. If you want to write a person Marcos, you should first determine their lean body weight. _____-----

  1. True
  2. False













46. How do you calculate a person lean body weight?_____-----

  1. Total body weight - estimate total fat percentage =Lean body weight.
  2. Total body weight divided by their estimate total fat percentage =Lean body weight.
  3. Total body weight multiply by their estimate total fat percentage =Lean body weight .













47. What connect our brains to our muscles._____-----

  1. High CNS
  2. Nervous system.
  3. Tendons.













48. A high CNS training day will consist of explosive intent, low volume, tactical warm-up and maximum effort._____-----

  1. True
  2. False













49. When training athletes on their low CNS training days, it should include balance, stability, anerobic conditioning, aerobic conditioning and hypertrophy.

  1. True
  2. False













50. Write a one week one vertical training program for a basketball. ( Email it to me @williwu@bigwufitness.com)

  1. Click on A to contiunue to item 51













51. If your athlete daily Marco Intake was 3,000 calories, calculate how much protein, fat and carbs he or she needs. ( Email it to me @williwu@bigwufitness.com)