International Association of Fire Fighters
Peer Fitness Trainer Examination
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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
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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
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
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
fitness initiatives arm strength test?
A. Flex the arms for a total of five
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
7. Which of these does NOT require termination of a
A. Excessive sweating
B. Cold clammy skin
8. A 43-year old male fire fighter has a blood pressure of
is 6' tall and weighs 216 pounds. At what heart
rate should a
Wellness/Fitness Initiative sub-maximal treadmill test be
9. Which statement most accurately describes weight training for
A. Women show the same or greater relative
resistance training as men.
B. Average strength performances in terms of lean body weight
are almost identical for men and
C. Muscle size does not change for women in response to
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
A. Standing with feet close together and
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
12. Which of these best describes the overload principle in a
A. Greater demand than the body is accustomed
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
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
stretching, 30 minute jog progressing
to 70-85% max HR,
5 minute walk, 5 minute
B. 5 minute total body stretching, 10 minute jog at 70% max
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
60% of max HR, 5-10 minute activity
D. Upper body stretching, lower body stretching, 30-minute
circuit weight training, cool down
15. Which type of muscle fiber is predominantly used during a
A. Type I
B. Type IA
C. Type IIA
D. Type IIB
16. Which of these contractions best describes the forearm hand
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.
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
2. Hose drag and pull
3. Equipment carry
4. Ladder raise
5. Forcible entry
6. Search maze
7. Rescue mannequin
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
weeks before she is scheduled to complete the
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
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
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
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
B. touching the muscle group the fire fighter is working.
C. pressing the fire fighter's shoulder's down during bicep
D. asking the fire fighter to perform the exercise movement
22. A fire fighter is exercising on a treadmill when breathing
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
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
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
30 minutes of light to moderate
walking most days of the week.
C. Combine a moderate cardio workout three days a week with
strength-training of one to two
sets using 40 to 50% of maximum
D. The fire fighter should consult with her physician for
cardiovascular training and strength
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
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
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
medical information and records?
A. Make files accessible only to Peer Fitness
B. Provide fire fighter records only by written request by a
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.