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International Association of Fire Fighters

Peer Fitness Trainer Examination

Sample Test



Copyright 2002 by the International Association of Fire Fighters. All materials produced throughout the development of the Fire Service Joint Labor Management Wellness-Fitness Initiative, including the Peer Fitness Trainer Certification Program, are the proprietary right of the IAFF, the International Association of Fire Chiefs (IAFC) and the ten cities and local unions of the Task Force. This publication is protected by copyright. No part of it may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise without written permission from the International Association of Fire Fighters.


Peer Fitness Trainer Examination
Sample Test (30 Questions)


1. Which of these is the best reason for a fire fighter to improve flexibility and abdominal endurance?

    A. To increase energy level 
    B. To increase aerobic capacity 
    C. To reduce potential for leg injury 
    D. To reduce potential for back injury

2. Which of these is directly related to the number of mitochondria in a cell?

    A. The volume of creatine phosphate stored in that cell 
    B. The peak force production capability of that cell 
    C. The oxygen extraction rate of that cell 
    D. The anaerobic capability of that cell

3. Which of these would be the best choice of fat for a person concerned about his or her cholesterol level?

    A. Corn oil 
    B. Coconut oil 
    C. Palm oil 
    D. Partially hydrogenated vegetable oil

4. Which of these most accurately describes a symptom of angina?

    A. Chest pain 
    B. Lumbar pain 
    C. Blurred vision 
    D. Numbness in the extremities

5. Which of these most accurately describe coronary disease risk factors?

    A. Hypercholesterolemia and female gender 
    B. Hypertension and sedentary lifestyle 
    C. Male gender and active lifestyle 
    D. Age and obesity

6. Which of these is the correct technique for performing the wellness
     fitness initiatives arm strength test?

    A. Flex the arms for a total of five seconds. 
    B. Coordinate shoulder girdle elevation with arm flexion. 
    C. Arch the back slightly while exhaling through the lift. 
    D. Flex the arms and attempt to move the bar in a vertical position.

7. Which of these does NOT require termination of a Wellness-Fitness

    A. Excessive sweating 
    B. Cold clammy skin 
    C. Pallor 
    D. Ataxia

8. A 43-year old male fire fighter has a blood pressure of 136/88, 
    is 6' tall and weighs 216 pounds.   At what heart rate should a
    Wellness/Fitness Initiative sub-maximal treadmill test be terminated?

    A. 136 
    B. 142 
    C. 151 
    D. 177

Program Design

9. Which statement most accurately describes weight training for women?

    A. Women show the same or greater relative hypertrophy after 
         resistance training as men. 
    B. Average strength performances in terms of lean body weight
        are almost identical for men and women. 
    C. Muscle size does not change for women in response to 
        resistance training. 
    D. Women are not capable of the same relative strength 
        gains as men.

Question 10 refers to the following information.

A 42-year-old female secretary from administration wants to lose 10 pounds to fit into a dress for a wedding in three months. She smokes and has not exercised in 10 years. She is 5'4" and 145 pounds with 26% body fat; has 1 hour to exercise 3 days per week; enjoys hiking, walking, and bicycling; lives alone and eats out 5 nights per week; loves chocolate and other sweets; and has started exercise programs 4 times before and never lasted more than 1 month.

10. How long will it reasonably take for her to lose 10 pounds?

    A. 1 year 
    B. 5 months 
    C. 2 to 4 weeks 
    D. 10 to 15 weeks

11. Which of these provides the most stable stance for maintaining balance?

    A. Standing with feet close together and parallel 
    B. Standing with feet shoulder-width apart and feet parallel 
    C. Standing with feet shoulder-width apart and arms overhead 
    D. Standing with feet shoulder-width apart and toes pointed out

12. Which of these best describes the overload principle in a 
      fitness program?

    A. Greater demand than the body is accustomed to 
    B. High frequency of training and repetitions 
    C. The level of perceived exertion 
    D. The muscle burn theory

13. Correct exercise form for most weight training exercises 
      involves which of these?

    A. Controlled speed of movement, one quick exhale before 
        exertion, and full range of motion 
    B. Proper body alignment, inhalation during exertion, and 
        full range of motion 
    C. Proper body alignment, controlled speed of movement, 
        and full range of motion 
    D. Exhale during exertion, the valsalva maneuver during 
        relaxation, and full range of motion

14. Which of these sequences represents the safest and 
      most effective cardiovascular training program?

    A. 5-10 minute walk, 5-10 minute activity specific 
        stretching, 30 minute jog progressing to 70-85% max HR, 
        5 minute walk, 5 minute activity-specific stretching 
    B. 5 minute total body stretching, 10 minute jog at 70% max HR, 
        10 minutes at 80% max HR, 10 minutes at 90% max HR, 
        10 minutes total body stretching 
    C. Activity specific stretching, 45 minute aerobic activity at 
        60% of max HR, 5-10 minute activity specific stretching 
    D. Upper body stretching, lower body stretching, 30-minute 
        circuit weight training, cool down stretching

15. Which type of muscle fiber is predominantly used during a 1RM lift?

    A. Type I 
    B. Type IA 
    C. Type IIA 
    D. Type IIB

16. Which of these contractions best describes the forearm hand flexor 
      action while holding the pike pole during the CPAT ceiling breach 
      and pull event?

    A. Isokinetic contraction 
    B. Isometric contraction 
    C. Eccentric contraction 
    D. Concentric contraction


Question 17 refers to the following information.

Fitness Data 
Female, age 22, 5'10", 180 lbs, 12% body fat Runs 3 days/week, lifts weights 3 days/week, plays basketball 2 days/week

CPAT Trial Performance

    Event                                 Rating 

1. Stairmill                              Average 
2. Hose drag and pull            Strong 
3. Equipment carry                Strong 
4. Ladder raise                      Strong 
5. Forcible entry                    Weak 
6. Search maze                     Average 
7. Rescue mannequin           Average 
8. Ceiling breach and pull     Weak 
Total Time 10:00 min (Passing = less than 10 min., 20 sec.)

17. Which of these should be recommended to this candidate in the two 
      weeks before she is scheduled to complete the CPAT?

    A. A comprehensive full body strength training program 3 days per week 
    B. A progressive interval-training program 5 days per week 
    C. A full body flexibility program 5 days per week 
    D. Practice CPAT type of activities 3 days per week

18. Which of these is most likely to influence a fire fighter's adherence to an 
      exercise program?

    A. Fire fighter's age 
    B. Fire department location 
    C. Social support from colleagues 
    D. Motivational level of the department

19. Which muscles are most important to performing the bench press?

    A. Deltoids 
    B. Pectoralis major 
    C. Latissimus dorsi 
    D. Pectoralis minor

20. All of these are proper techniques of the dead lift EXCEPT:

    A. feet should be placed 1 to 2 inches apart. 
    B. back should be kept as straight as possible. 
    C. bar should be positioned as close to body as possible. 
    D. weight should be centered on heels or middle of feet.

21. All of these are kinesthetic strategies EXCEPT:

    A. stating the muscle group the fire fighter is working. 
    B. touching the muscle group the fire fighter is working. 
    C. pressing the fire fighter's shoulder's down during bicep curls. 
    D. asking the fire fighter to perform the exercise movement with 
        no weights.

22. A fire fighter is exercising on a treadmill when breathing becomes 
      audibly labored, nostrils flare and neck and chest muscles retract. 
      What is the best response?

    A. Continue the exercise. 
    B. Terminate the exercise. 
    C. Reduce the exercise intensity. 
    D. Encourage breathing through the mouth.

Questions 23 and 24 refer to the following illustration.

23. What is located at letter J in the illustration?

    A. The Metacarpals 
    B. The Metatarsals 
    C. The Phalanges 
    D. The Tarsals

24. What is located at letter Q in the illustration?

    A. The Metacarpals 
    B. The Phalanges 
    C. The Carpals 
    D. The Tarsals

25. Which of these is the easiest way to monitor your body hydration level?

    A. Weigh yourself. 
    B. Do a skinfold test. 
    C. Keep a log of fluids you consume. 
    D. Reduce caffeine and alcohol consumption.

26. What should a Peer Fitness Trainer recommend for a fire fighter who 
       had a mastectomy for breast cancer about eight weeks ago and 
       wants to resume her workout program?

    A. As the fire fighter feels ready, gradually add in all the exercises 
        she was doing before the operation except strength training 
        using the pectorals. 
    B. Start with an easy cardiovascular program that includes accumulating 
        30 minutes of light to moderate walking most days of the week. 
    C. Combine a moderate cardio workout three days a week with light 
         strength-training of one to two sets using 40 to 50% of maximum 
    D. The fire fighter should consult with her physician for guidelines on 
        cardiovascular training and strength training.


27. How frequently should exercise equipment be serviced? 

    A. Once a month 
    B. Every three months 
    C. Daily at the end of each session 
    D. Per the manufacturer's schedule

28. Which of these is most important before beginning an exercise 

    A. Re-set weights to the lightest setting. 
    B. Re-check the equipment for safety. 
    C. Clean the equipment. 
    D. All of the above

29. A Peer Fitness Trainer's responsibilities include all of these EXCEPT:

    A. providing the department with data on unfit members to terminate. 
    B. designing and implementing personalized fitness programs. 
    C. evaluating new fitness equipment for the department. 
    D. providing instruction on health and fitness topics.

30. Which of these methods best protects the security of health and 
      medical information and records?

    A. Make files accessible only to Peer Fitness Trainers and 
        administrative staff. 
    B. Provide fire fighter records only by written request by a third party. 
    C. Maintain separate files of all fire fighters records. 
    D. Update records on the day of the exercise session.

You have reached the end of this examination.

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