ACE Exam Study: Program Progression and Modification

Jake has reached a point in his resistance training where he is ready to increase his resistance on the overhead press machine. What is the standard recommendation for his progression? a. 5% resistance increase b. 8% resistance increase c. 10% resistance increase d. 12% resistance increase

a. 5% resistance increase

Mary is your client who has fibromyalgia and has been participating in a warm-water exercise class for 3 months. Along with the water exercises, what other recommendations do you have for Mary? a. Exercises should be low-to moderate-intensity levels b. Exercises should be repetitive c. Mary should only stay in the warm-water classes d. Dynamic stretching should become part of her daily routine

a. Exercises should be low-to moderate-intensity levels

Which of the following training principles cannot be altered during an exercise session? a. Frequency b. Intensity c. Type d. Time

a. Frequency

A low-risk CAD client should have a stable cardiovascular and physiological response to exercise. Which of the following characteristics is not generally applied to low-risk CAD clients? a. Functional capacity greater than 4 METS b. Normal ventricular function with an ejection fraction greater than 50% c. No evidence of resting or exercise-induced ischemia d. No significant resting or exercise-induced arrhythmias

a. Functional capacity greater than 4 METS

A diabetic client has been screened thoroughly by his physician and has clearance to exercise. The blood glucose level should be measured before and after each exercise session. When should the exercise session be postponed? a. If the pre-exercise blood glucose level is below 100 mg/dL b. If the pre-exercise blood glucose level is above 300 mg/dL c. If the pre-exercise blood glucose level is above 200 mg/dL d. All of the above. e. Both a and b only

a. If the pre-exercise blood glucose level is below 100 mg/dL b. If the pre-exercise blood glucose level is above 300 mg/dL

Which of the following statements is not accurate with regard to working out in the heat? a. It takes the body only a couple of days to become acclimated to the heat. b. The client should wear lightweight, well-ventilated clothing. c. Replace body fluids as they are lost. d. Air movement is critical for adequate cooling.

a. It takes the body only a couple of days to become acclimated to the heat.

Janet is a 55-year-old woman you have recently taken on as a client. She currently walks the mile in 15 minutes and wants to be able to run in a 5k in six months. Which is an example of a SMART goal for her? a. Janet will complete the mile in 12 minutes within two months. b. Janet will integrate jogging with walking within two weeks. c. Janet will feel confident about running in a 5k within five months. d. Janet will complete the mile in 10 minutes within one week.

a. Janet will complete the mile in 12 minutes within two months.

Bob is a 30-year-old man looking to increase muscular endurance for distance running. How long should he rest in between sets on the leg extension machine? a. Less than 30 seconds b. 30-90 seconds c. 2-5 minutes d. 30-60 seconds

a. Less than 30 seconds

What is the name of the periodized training cycle which covers a 6 to 12 month period? a. Macrocycle b. Mesocycle c. Microcycle d. Linear periodization

a. Macrocycle

One of your clients is taking antidepressants. What is the likely effect on her exercising heart rate? a. No significant effect b. An increase c. A decrease d. There is no data on this

a. No significant effect

Your client has a family history of type 2 diabetes and currently does not exercise but tells you that he is scared of developing the disease. What factor of the health belief model would your client be in? a. Perceived susceptibility b. Cues to action c. Perceived seriousness d. Unaware

a. Perceived susceptibility

A client has suffered an injury and is showing signs of pain, redness and swelling. Which phase of the healing process is he in? a. Phase 1-inflammation b. Phase 2-fibrolastic c. Phase 3-maturation and remodeling d. Phase 4-rehabilitation

a. Phase 1-inflammation

Sheila is your client who is 34 years old who is interested in gaining strength in her lower body. While she is performing a set of body-weight squats, which of the following critical mechanics would you observe because she is a female? a. Q-angle b. Glute dominance c. Quad dominance d. Hip adduction

a. Q-angle

Megan is performing a kettlebell exercise and feels sudden pain in her shoulder. What is considered an example of an early intervention strategy? a. RICE b. Stretching the muscles where she feels pain c. Strengthening the muscles where she feels pain d. None of the above

a. RICE

What is the best course of action if a client is asking for advice on supplements? a. Refer the client to a registered dietitian or qualified physician for further guidance. b. Show the client only the supplements your gym carries. c. Advise your client on only the supplements you are knowledgeable about. d. Refer the client to a nutrition store.

a. Refer the client to a registered dietitian or qualified physician for further guidance.

Treating a client with "cultural competence" means doing which of the following? a. Respecting your client's beliefs and lifestyle. b. Adopting your client's religion for your own. c. Sticking with clients of your own race and beliefs. d. Asking your client about their personal beliefs.

a. Respecting your client's beliefs and lifestyle.

As a personal trainer, you must continue to build relationships with clients by using effective communication techniques. Which of the following is a communication and teaching technique used in daily interactions with clients? a. Trainers should prepare for each personal-training session by cultivating a mindful focus. b. Trainers should resist giving feedback to not discourage the client. c. Trainers should make the session strictly about exercise without small talk. d. Trainers should be vague in their exercise description to make the client feel successful.

a. Trainers should prepare for each personal-training session by cultivating a mindful focus.

When performing body-weight exercises, at what point does strength-building stimulus diminish? a. Until the exercise set exceeds 100 seconds b. Until the exercise set exceeds 100 repetitions c. Until the exercise set exceeds 25 repetitions d. Until the exercise set exceeds 50 seconds

a. Until the exercise set exceeds 100 seconds

Beth is a 28-year-old woman who is looking to improve her overall fitness. How long should she rest for in between sets on a leg press exercise? a. Less than 30 seconds b. 30-90 seconds c. 2-5 minutes d. 30-60 seconds

b. 30-90 seconds

What is the recommend recovery time between high-intensity plyometric workout sessions? a. 24-48 hours b. 48-72 hours c. 72-96 hours d. 24 hours

b. 48-72 hours

What is the appropriate rate of progression in most resistance training programs? a. 1% b. 5% c. 10% d. 15%

b. 5%

This week Janet has 3 sessions at 60 minutes apiece with an RPE rating of 5. According to the training progression scale using RPE, what is Janet's rating in points for this week? a. 800 points b. 900 points c. 180 points d. 15 points

b. 900 points

Which of the following is an example of a client who should be referred to a physical therapist? a. A client complaining of a lower backache after purchasing a new bed. b. A client with a reoccurring knee injury. c. A client that walks with a limp. d. A client that has fallen and hurt their ankle.

b. A client with a reoccurring knee injury.

After 4 weeks of training, your client has properly performed a bilateral chest press from a seated position without making contact with a backrest. What is the next progression of this movement? a. A single-arm press with a contralateral stance b. A standing press with a split-stance c. A seated single-arm press d. A single-arm press with an ipsilateral stance

b. A standing press with a split-stance

Which of the following describes the Valsalva maneuver? a. Narrowing of the opening of blood vessels caused by contraction of the smooth muscle lining the vessels. b. A strong exhaling effort against a closed glottis, which builds pressure in the chest cavity that interferes with the return of the blood to the heart. c. Increase in diameter of the blood vessels, especially dilation of arterioles leading to increased blood flow to a part of the body d. An involuntary motor response that, when stimulated, causes a suddenly stretched muscle to respond with a corresponding contraction.

b. A strong exhaling effort against a closed glottis, which builds pressure in the chest cavity that interferes with the return of the blood to the heart.

Both speed-endurance and speed-strength are important components of what type of training? a. Plyometric training b. Agility training c. Breakdown training d. Load training

b. Agility training

Mary has been training with you for 2 weeks. She can currently perform 45 sit-ups in 2 minutes. What is the best way to progress? a. Add resistance to her sit-ups. b. Aim for 60 sit-ups in 2 minutes. c. Aim for 80 sit-ups in 2minutes. d. Aim for 80 sit-ups in 3 minutes.

b. Aim for 60 sit-ups in 2 minutes.

Which of the following is not true when planning a resistance workout for an older adult? a. Clients should start with a single set of each exercise. b. Clients should begin with unsupported resistance exercises to improve balance. c. Clients should begin with a few basic resistance exercises, and progress to about a dozen exercises that cumulatively address all of the major muscle groups. d. Clients should train at 60-70% of maximum resistance.

b. Clients should begin with unsupported resistance exercises to improve balance.

Your client has performed an exercise and you provide helpful feedback. Feedback should do all of the following, except: a. Provide reinforcement for what was done well b. Critique every detail of the movement c. Correct errors d. Motivate clients to continue practicing and improving

b. Critique every detail of the movement

Which of the following is the final progression of movement in resistance training for power? a. Rotational b. Crossover, cutting and curving c. Lateral d. Linear-forward

b. Crossover, cutting and curving

Your client has complained of shoulder injuries in the past and you are performing a dumbbell overhead press. What plane of motion will help prevent impingement of the shoulder when performing this exercise? a. Transverse b. Frontal c. Sagittal d. Rotational

b. Frontal

One of your clients is an avid runner with a history of lower extremity injuries. You decide to educate her on the importance of proper footwear. Which of the following guidelines should you provide? a. Always choose a big brand name b. Get fitted for footwear at the end of the day c. Get fitted for footwear at the beginning of the day d. Never wear the same weight of socks

b. Get fitted for footwear at the end of the day

When training your client to improve her speed and agility, she performs high intensity drills for 15-30 seconds at an intensity level for 70% of her maximal effort. Which of the following energy systems is predominant during this drill? a. Phosphagen system b. Glycolytic system c. Both a and b d. ATP system

b. Glycolytic system

What is the main focus of aerobic-efficiency training? a. Helping clients to have positive experiences with exercise. b. Increasing the time of cardiorespiratory exercise while introducing intervals. c. Focused for clients with endurance-performance goals. d. Focused for clients with performance goals such as high sprinting speed.

b. Increasing the time of cardiorespiratory exercise while introducing intervals.

What intensity level should generally be utilized for sustained aerobic activities? a. Low b. Low-Moderate c. Moderate d. Moderate-High

b. Low-Moderate

Which of the following clients should be progressed to phase 3 of cardiorespiratory training, Anaerobic-endurance training? a. Angie has begun her program last week and is eager to build cardiorespiratory endurance. b. Michael has goals related to anaerobic endurance and has been training in phase 2 for a month. c. Andrew has been training in phase 2 for 2 months. He is about halfway to his weight loss goal. d. Jim is in phase 1 and can now perform cardio exercise for 25 steady minutes.

b. Michael has goals related to anaerobic endurance and has been training in phase 2 for a month.

In which resistance training phase should movement assessments be administered? a. Stability and Mobility training b. Movement training c. Load training d. Performance training

b. Movement training

You ask your client about her past performance with exercise to monitor her current self-efficacy levels. Of following, which would not be listed in the six sources of self-efficacy? a. Vicarious experience b. Negative experience c. Physiological state appraisals d. Emotional state and mood appraisals

b. Negative experience

Which of the following is NOT a method by which a trainer can monitor cardiorespiratory exercise intensity? a. % Heart rate reserve b. Number of repetitions performed c. VO2 d. Talk test

b. Number of repetitions performed

Which of the following is not true about resistance-training periodization model? a. Periodization refers to a planned progression of resistance. b. Periodized training is randomly divided into time segments. c. Periodization consists of macrocycle, mesocycles, and microcycles. d. Periodization consists of systematically changing the exercise variables.

b. Periodized training is randomly divided into time segments.

When training a client to activate their core for the purpose of gaining proximal stability, what exercise modality should come first in the progression? a. A sequence of movements in alternating planes with contralateral limbs raised off the floor. b. Sagittal plane shoulder movements with one arm raised off the floor. c. Frontal plane hip movements with one knee raised off the floor. d. Transverse plane hip movements with one knee raised off the floor.

b. Sagittal plane shoulder movements with one arm raised off the floor.

Trainers can utilize the ACE IFT model for core conditioning and balance training. Which stage of the ACE IFT model emphasizes seat and standing stabilization over a fixed base of support? a. Stage 1 b. Stage 2 c. Stage 3 d. The later portion of stage 2 and all of stage 3

b. Stage 2

When stretching the hip flexors using a half-kneeling lunge stretch, your client should stretch the muscles in which plane before incorporating lateral trunk lean or trunk rotation? a. The transverse plane b. The sagittal plane c. The frontal plane d. The dorsal plane

b. The sagittal plane

Which training modality cannot utilize a 5% increase in training intensity as effectively? a. Training for muscular strength b. Training for hypertrophy c. Training for muscular endurance d. None of the above

b. Training for hypertrophy

Your client is walking on a treadmill at 4.0 mph, and on a grade of 5%. Fifteen minutes into the workout, you are asking her questions about how she is feeling. Your client can only answer you with 3-4 words comfortably. What training zone is she likely in? a. Training zone 1 b. Training zone 2 c. Training zone 3 d. Between zone 1 and 2

b. Training zone 2

Using the progressive-repetition approach in body-weight training, how long would it take for the strength-building stimulus to diminish in a bodyweight exercise set? a. 30 seconds b. 60 seconds c. 100 seconds d. 90 seconds

c. 100 seconds

How many days a week should a normally healthy client engage in resistance training for each major muscle group? a. 1 day per week b. 2 days per week c. 2 to 3 days per week d. 4 to 5 days per week

c. 2 to 3 days per week

Andrew is a 35-year-old man who is looking to increase strength in his upper body. How long should he rest in between sets of a bench press exercise? a. Less than 30 seconds b. 30-90 seconds c. 2-5 minutes d. 30-60 seconds

c. 2-5 minutes

What is an appropriate MET value for walking slowly? a. 6.0 b. 4.5 c. 2.0 d. 10.0

c. 2.0

Your client has increased his bench press strength by 50% over a 10-week training period. How long until he loses all of his strength gain if he completely stops training? a. 10 weeks b. 2 weeks c. 20 weeks d. 5 weeks

c. 20 weeks

Michelle is your client who is recovering from a stroke. She has clearance from her physician and recommendations to use a recumbent bike and to work on balance exercises. What should the duration of her activities be? a. 20 minutes with no rest b. 30 minutes with rest periods c. 3 - 5 minutes with rest periods d. 10-15 minutes with no rest

c. 3 - 5 minutes with rest periods

What is the recommended time a client should spend on aerobic exercise per day as a general recommendation? a. 10 to 20 minutes b. 20 to 30 minutes c. 30 to 60 minutes d. 60 to 90 minutes

c. 30 to 60 minutes

Given the ballistic nature of plyometric-training drills, appropriate strength, flexibility and postural mechanics are required to avoid injury. If your client weighs 200 lbs., what is the recommended weight your client should squat before he is introduced to high-intensity, lower-body plyometric drills? a. 100 lbs. b. 200 lbs. c. 300 lbs. d. 400 lbs.

c. 300 lbs.

The Performance training phase should last at least how long? a. 6 weeks b. 8 weeks c. 4 weeks d. 12 weeks

c. 4 weeks

Jim has been training with you for 5 weeks and has increased his upper body strength in pull-ups by 25%. He is going on vacation and you are explaining to him the importance of continuing to train while he is away. Approximately how long would it take Jim to lose half of his strength gains? a. 10 weeks b. 2.5 weeks c. 5 weeks d. 2 weeks

c. 5 weeks

Which client would you not advise for a water-based exercise program? a. A client who needs to reduce orthopedic loading. b. An older client who has hip and knee issues. c. A client with a compromised circulatory function. d. An obese client with limited ROM.

c. A client with a compromised circulatory function.

Which of the following clients would most likely need a recovery week? a. Jay began exercising with you 2 weeks ago and is making positive progress toward his goals of increased balance and weight loss. b. Mary began exercising with you 2 months ago and has been steadily progressing toward her goal of body fat reduction. c. Alex has been exercising with you for 2 months and has been increasing intensity in his anaerobic workouts over the last 3 weeks in order to reach his goal of increased anaerobic power. d. Janel has been exercising with you for 9 months and wants to ramp up her training to compete in a body building show.

c. Alex has been exercising with you for 2 months and has been increasing intensity in his anaerobic workouts over the last 3 weeks in order to reach his goal of increased anaerobic power.

Michael is a 35-year-old man who has a body fat percentage of 19%. He says he is looking to become "leaner". He has not participated in any exercise routine for two years. What is the main fitness indicator to consider when creating a SMART goal for him? a. Muscular strength and endurance b. Medical indicators c. Body composition d. Body weight

c. Body composition

You have your client performing triceps press-downs with bench dips to push the triceps to a high level of fatigue and muscle pump. What type of training approach would this be called? a. Superset b. HIIT c. Compound set d. Circuit training

c. Compound set

Following an ankle injury, your client has been cleared for exercise. You will begin with exercises that help reestablish ankle stability. Which of the following is the appropriate exercise progression? a. Backward running-multidirectional-side to side b. Side to side-forward running-multidirectional c. Forward running-side to side-multidirectional d. Multidirectional-side to side-forward running

c. Forward running-side to side-multidirectional

Which two primary hormones are associated with tissue growth and muscular development? a. Cortisol and testosterone b. Cortisol and growth hormone c. Growth hormone and testosterone d. None of the above

c. Growth hormone and testosterone

Your client expresses the difficulty he has with sticking with an exercise program. What would be a strategy of social support that will help prevent relapse? a. Have him keep to himself about his goals. b. Have him find an activity in a group that is difficult, but burns a lot of calories. c. Have him ask for reminders from friends about physical-activity goals or appointments. d. Have him pair up with an exercise partner who is inconsistent with their workouts.

c. Have him ask for reminders from friends about physical-activity goals or appointments.

Your client tells you that she has really enjoyed staying active and looks forward to coming to the gym because she truly enjoys it. Which type of motivation does your client most likely have? a. Extrinsic b. Social c. Intrinsic d. Achievement

c. Intrinsic

Emily is a 23-year-old woman who is interested in becoming more fit. She is going to school and working full time so she has limited availability. You decide to set a goal for her attendance of sessions, and she suggests "Emily will not miss any scheduled sessions in October." What is wrong with this goal? a. It is unattainable. b. It is not relevant. c. It is negative. d. It is not time-bound.

c. It is negative.

While performing an overhead press, which muscle should you coach your client to engage during the lowering phase? a. Anterior deltoid b. Posterior deltoid c. Latissimus dorsi d. Triceps

c. Latissimus dorsi

Which of the following statements is false regarding muscular growth and strength? a. Tendon inserts on the bone and does not affect muscle hypertrophy. b. A person's gender does not affect muscle quality. c. Limb length influences muscle hypertrophy. d. Muscle length relative to bone length can determine muscle size.

c. Limb length influences muscle hypertrophy.

In which resistance training phase should muscular strength and endurance be periodically assessed? a. Stability and Mobility training b. Movement training c. Load training d. Performance training

c. Load training

Alison has been your client for 2 years. She is now 4 months pregnant and plans to continue to exercise throughout her pregnancy. Which of the following is not true concerning pregnant women and exercise? a. Cardiac reserve is reduced in pregnant women. b. The center of gravity moves upward and out. c. Many women become less flexible during pregnancy. d. Kegel exercises are safe during pregnancy.

c. Many women become less flexible during pregnancy.

You are working with an athlete client who wants to improve his workouts with speed drills. Which of the following would be an observation to help the efficiency of your client's arm action? a. Drive from the elbows, not the shoulders. b. Short strokes are utilized during top speed. c. Relax the hands and maintain an open hand position. d. Long strokes are utilized during the acceleration and deceleration phases.

c. Relax the hands and maintain an open hand position.

Your client Randy is 63 years old and is interested in training with you to improve his flexibility. Based on your observations during the movement screens, he has very tight hip flexors. When Randy is stretching his hip flexors using a half-kneeling lunge stretch, which plane should he stretch in before incorporating any other plane movements into the stretch? a. Transverse plane b. Frontal plane c. Sagittal plane d. Distal plane

c. Sagittal plane

Your client is demonstrating the ability to stand on one leg effectively. What movement patterns can you introduce to your client to make dynamic balance training more challenging? a. Standing on both feet on an unstable surface, such as a BOSU b. Standing on both feet, raise arms unilaterally, leaning trunk forward c. Standing on one foot, performing a leg swing from the hip-hinge position d. Standing on one foot with eyes closed

c. Standing on one foot, performing a leg swing from the hip-hinge position

Your client wishes to run a half-marathon. Using the SAID principle, what would be implied to meet your client's goals? a. There should be different intensities that stress both the aerobic and anaerobic systems. b. Goals should include muscular hypertrophy. c. The program should progress to mimic the demands of the activity. d. The program should involve at least 3 days of speed work.

c. The program should progress to mimic the demands of the activity.

Jacob is talking 2-3 words at a time during aerobic exercise. When utilizing the Talk Test, which training zone is Jacob in? a. Training zone 1 b. Training zone 2 c. Training zone 3 d. Training zone 4

c. Training zone 3

Your client has expressed an interest in performance training. Which of the following is not a question you need to ask before beginning a power-based performance-training program? a. Which movement patterns and activities are required for reaching the performance goal? b. What are the athletic skills and abilities the client currently lacks? c. What is the client's current vertical jump? d. What are the common injuries associated with the activity?

c. What is the client's current vertical jump?

When should resistance be increased in a resistance training program? a. Once the client determines he or she is ready. b. When the trainer feels the client is ready. c. When the client can reach the end-range repetitions in all sets of the exercise. d. When the client has been performing the exercise for 2 weeks.

c. When the client can reach the end-range repetitions in all sets of the exercise.

Which of the following is an example of an exercise that a client in phase 1 of cardiorespiratory training would perform? a. Five 30 second sprint intervals b. 20 minute run c. 30 minute jog d. 20 minutes of Power walking

d. 20 minutes of Power walking

Kristin is your client with low-back pain. She is exercising on a stationary bicycle at a light to moderate intensity, working on core strengthening exercises, and light resistance training. How many times per week do you recommend Kristin perform her low-back exercises? a. 2-3 times per week b. 1-2 times per week c. 1-3 times per week d. 3-5 times per week

d. 3-5 times per week

James has been training for and competing in triathlons for 5 years. He wants to increase running speed and cycling power. How many times should you suggest he train per week? a. 2-3 b. 3-4 c. 4-6 d. 4-7

d. 4-7

Bill is training at 80-90% of his 1 repetition maximum on leg press. How long should he typically wait before training his legs again? a. 24 hours b. 36 hours c. 48 hours d. 72 hours

d. 72 hours

According to the NSCA guidelines for youth resistance training, which of the following is recommended for exercises? a. Resistance increases of 5% - 10% increments b. One to three sets of each resistance exercise c. Resistance that permits six to 15 repetitions d. All of the above

d. All of the above

Becky is overweight and gets discouraged easily by her excess weight. Using the health at every size approach, what are some ways you can use to help her stay motivated? a. Switch the focus from her weight to healthy habits. b. Help her set SMART goals. c. Focus on self-esteem and self-efficacy d. All of the above e. Both a and c only

d. All of the above

Jim is 35 years old and an avid runner. Recently he has been complaining of an 'achy' pain behind his patella. Which of the following training modifications should you make? a. Avoid deep squats b. Eliminate any downhill running c. Add stretches for his IT band d. All of the above

d. All of the above

Using the overload principle, which of the following techniques are used to advance upper-body strength? a. Increase the weight and decrease the repetitions b. Increase the repetitions and sets c. Advance from a push up to a plyometric push up d. All of the above e. Both a and c only

d. All of the above

What should a client be proficient at prior to starting with performance training? a. Strong core function b. Anaerobic efficiency c. Sufficient static and dynamic balance d. All of the above

d. All of the above

What type of activities would you recommend to a client with arthritis? a. Elliptical and rowing activities b. Aquatic activities c. Cycling activities d. All of the above

d. All of the above

Which of the following are methods you can utilize to help clients avoid overtraining syndrome? a. Distribute zone 1 cardio training throughout warm ups and cool downs b. Utilize zone 1 cardio training on moderate-intensity days c. Utilize zone 1 cardio training for recovery after zone 2 or 3 training intervals d. All of the above e. Both b and c only

d. All of the above

Which of the following is a proper progression for a single-leg squat? a. Perform with feet at normal gait-width apart b. Perform a leg swing to mimic gait c. Add resistance d. All of the above

d. All of the above

Core benefits from a hatha yoga program include increased balance, strength and flexibility. Which of the following would be a general precaution for someone taking a hatha yoga class for the first time? a. Inverted poses may alter cardiac function in people diagnosed with CVD. b. Head-down positions alternated with a head-up pose sequence may alter cardia function in people diagnosed with hypertension or diabetes. c. Clients who are initially deconditioned should minimize acute rapid changes in body position in early stages of hatha yoga training. d. All of the above.

d. All of the above.

What would be a goal of exercising in the treatment of cancer? a. Improve cardiovascular conditioning b. Prevent musculoskeletal deterioration c. Reduce symptoms such as nausea and fatigue d. All of the above.

d. All of the above.

You are working with your bodybuilding client and decide to implement an advanced training approach. What type of approach would involve training the muscle to fatigue before receiving manual assistance from the trainer in the concentric muscle action? a. Supersets b. Compound sets c. Breakdown training d. Assisted training

d. Assisted training

Which of the following accurately identifies and states what has contributed to weight gain and obesity in today's society? a. Overeating has been related to stress but not portion size. b. Marketing has enticed people to choose foods that are low in fat but high in calories. c. People do more in-home cooking and eat out less. d. Caloric intake increased by 300 calories per day in the last few decades.

d. Caloric intake increased by 300 calories per day in the last few decades.

Abigail has been training with you for a year. She has begun seeing fewer results lately and is becoming discouraged. What is the best way to increase the results she is getting when she has reached a plateau and is unable to increase resistance or number of repetitions? a. Decrease number of repetitions for a short period of time. b. Decrease resistance for a short period of time. c. Increase training frequency to more days per week. d. Change the exercise modality.

d. Change the exercise modality.

When training a client with scapular protraction, which exercises should be avoided until the postural misalignment has been corrected to prevent further aggravation of the misalignment? a. Lat Pull Down b. Row c. Back extension d. Chest Press

d. Chest Press

Jeff is an advanced client. What would be a plyometric drill to advance him to the highest intensity? a. Single linear jumps b. Multiple linear jumps c. Multi Directional jumps d. Depth jumps

d. Depth jumps

Which of the following statements is consistent with the beliefs of the Health at Every Size movement? a. Long-term goals should focus on weight, not health. b. Goals do not need to be specific but measurable. c. Weight should be considered a behavior. d. Interventions should focus on modifiable behaviors to improve health and not weight.

d. Interventions should focus on modifiable behaviors to improve health and not weight.

Molly is just beginning plyometric performance training with you. What is the best exercise for her to perform? a. Multiple linear jumps b. Depth jumps c. Single linear jumps d. Jumps in place

d. Jumps in place

Which of the following would you not incorporate into an exercise program for a woman with osteoporosis? a. Weight bearing activities such as walking or exercising on an elliptical trainer b. High-intensity weight training (eight-repetition maximum) c. Activities that promote balance and coordination d. Low-intensity weight training (fifteen-repetition maximum)

d. Low-intensity weight training (fifteen-repetition maximum)

Matthew is a new client that you have been seeing for two weeks now. You have completed the health risk appraisal and with no medical clearance needed, checked his resting measures, tested his static and dynamic posture as well as performed body composition and aerobic tests. What is the best test to perform next in his training process? a. Health Related Assessments (body composition, etc.) b. Skill Related Assessments c. Movement Screens d. Muscular Endurance and Strength

d. Muscular Endurance and Strength

Which of the following is the most reliable predictor of participation in an exercise program? a. Health condition b. General tendencies c. Motivation level d. Past participation

d. Past participation

In which resistance training phase should assessments for power, speed, agility and reactivity be conducted? a. Stability and Mobility training b. Movement training c. Load training d. Performance training

d. Performance training

A one rep max test should be given in which phase of the ACE IFT Model? a. Phase 1 b. Phase 2 c. Phase 3 d. Phase 3 or 4

d. Phase 3 or 4

In what phase should you test your client for power? a. Phase 1 b. Phase 2 c. Phase 3 d. Phase 4 e. Any of the phases will work

d. Phase 4

Which of the following is an example of a positive progression in functional movement and resistance training? a. Standing two-arm cable press to Shoulder bridge b. Lunges to Wall sits c. Wood chop to Pelvic tilts d. Plank to Prone lies on stability ball with torso movements

d. Plank to Prone lies on stability ball with torso movements

Your client was performing sprints for her homework when she suddenly feels a hamstring muscle strain. All of the following contribute to this muscle strain, except: a. Poor flexibility b. Muscle imbalance c. Training errors d. Poor acceleration

d. Poor acceleration

Which stance is most challenging in the final stage of progression for static-balance training? a. Split-stance b. Staggered Stance c. Hip-width stance d. Single-leg stance

d. Single-leg stance

Your client is going on vacation and wishes to run on the beach to keep up with her exercise program. What would be a helpful tip that can help protect your client's lower extremities when she runs on soft, uneven surfaces? a. Wear athletic shoes with cleats. b. Wear athletic shoes that are firm and stable. c. Wear knee braces. d. Supplement running workouts with exercise that dynamically strengthen the foot and ankle.

d. Supplement running workouts with exercise that dynamically strengthen the foot and ankle.

Your client has lost 40 lbs. and is worried that she may result back to old habits. Which of the following would not be a successful weight-management strategy for your client? a. Engaging in regular amounts of physical activity, at least one hour each day b. Eating a low-calorie, low-fat diet c. Eating breakfast daily d. Switching up the times you eat and the type of foods to keep the body adapting

d. Switching up the times you eat and the type of foods to keep the body adapting

How long should an agility drill last for a beginner? a. 15-30 seconds b. Less than 10 seconds c. 10-60 seconds d. 60 seconds to 2 minutes

a. 15-30 seconds

Your client has been diagnosed with chronic fatigue syndrome. What is the recommended rest period ratio? a. 1:3 b. 1:2 c. 1:1 d. 1:4

a. 1:3

You are training a client with chronic fatigue syndrome, three days per week. Her program involves walking around the indoor track, light resistance training and light stretching. What is the recommended ratio of exercise followed by a rest period? a. 1:3 ratio b. 1:5 ratio c. 2:4 ratio d. 2:5 ratio

a. 1:3 ratio

What is an appropriate strength ratio for flexion and extension of the shoulder joint? a. 2:3 b. 3:2 c. 1:1 d. 2:1

a. 2:3

Your client wishes to continue her exercise program throughout her pregnancy. Which RPE is recommended during exercise? a. 9 to 13 on the 6 to 20 scale b. 13 to 15 on the 6 to 20 scale c. 15 to 18 on the 6 to 20 scale d. 18+ on the 6 to 20 scale

a. 9 to 13 on the 6 to 20 scale

Your new client, Patty, wants to get stronger and lose some weight. She is afraid of developing bulky muscles and is hesitant about exercising on the selectorized weight equipment at the gym. What can you say to Patty to not be fearful of "bulking up"? a. A very small percentage of women possess the genetic potential to experience significant muscle hypertrophy. b. Women are typically smaller in size, and have less muscle tissue than men. c. Women have higher levels of anabolic hormones than men. d. All of the above e. Both a and b only

a. A very small percentage of women possess the genetic potential to experience significant muscle hypertrophy. b. Women are typically smaller in size, and have less muscle tissue than men.

Which of the following is a factor that has been thought to influence exercise adherence? a. Activity history b. Race c. Gender d. Marital status

a. Activity history

Your client has met all the prerequisites in order to train in phase 4. To improve power, what phase between the concentric and eccentric actions should be kept to a minimum to produce the greatest amount of muscular force? a. Amortization b. Stretch-shortening cycle c. Anaerobic d. Isometric

a. Amortization

John has been strength training with you for 5 weeks and is already experiencing increased muscular strength. This strength gain is a result of which two tissue adaptations? a. An increase of myofibrils b. A decrease of myofibrils c. An increase in the muscle cell sarcoplasm d. Both a and c

a. An increase of myofibrils c. An increase in the muscle cell sarcoplasm

When programming plyometric exercises, what is the movement-pattern progression after introducing lateral movements? a. Backpedal, then rotational, then crossover, cutting or curving movements b. Linear-forward, then backpedal, then crossover, cutting or curving, then rotational movements c. Rotational, then crossover, cutting or curving, then backpedal movements d. Backpedal, then crossover, cutting or curving, then rotational movements

a. Backpedal, then rotational, then crossover, cutting or curving movements

One of your clients is an aspiring bodybuilder. Which of the following exercise programs would he most likely NOT incorporate? a. Circuit training b. Supersets c. Compound sets d. Assisted training

a. Circuit training

Your client has low back pain off and on. Which of the following tests should she check with her physician prior to performing? a. Curl up test b. Push up test c. Step test d. Squat test

a. Curl up test

During exercise which type of stretching technique is usually performed? a. Dynamic stretches b. Isometric stretches c. Isokinetic stretches d. Static stretches

a. Dynamic stretches

Specificity states that the physiological adaptations made within the body are specific to demands placed on the body. Which of the following principles relate to such specificity? a. SAID principle b. DOMS principle c. SMART principle d. SOAP note principle

a. SAID principle

What would be an exercise program goal for a client with carpal tunnel syndrome? a. Strengthening and gaining flexibility in the elbow b. Full wrist extension c. Increase ROM of the shoulder d. Full wrist flexion

a. Strengthening and gaining flexibility in the elbow

Will is training with you and a goal to compete in a body building competition next year. Monday's workout plan is to perform alternating 4 sets of bicep curls with 4 sets of tricep extensions, moving quickly between the 2 exercises. What type of training approach is being demonstrated with this workout plan? a. Supersets b. Compound sets c. Breakdown sets d. Assisted training

a. Supersets

Clients with low-back pain should avoid which of the following? a. Unsupported forward flexion and rapid movements b. Muscular endurance training with high repetition and lower resistance c. Maintaining a neutral pelvic alignment and an erect torso during exercise d. Both a and b

a. Unsupported forward flexion and rapid movements

Bob is a new client who is 70 years old and has been inactive for about 10 years. His risk for exercise has been assessed and he has been cleared for exercise. How many sessions per week do you advise him to meet with you for full-body resistance training? a. 1 day per week b. 2 days per week c. 3 days per week d. None of the above. Bob should not be performing resistance exercises.

b. 2 days per week

How many days per week should a client do cardio exercise if they are in phase 2 of cardiorespiratory training and want to keep progressing toward their goal? a. 1-2 days b. 2-4 days c. 4-5 days d. 5-6 days

b. 2-4 days

How would a trainer progress the overhead press exercise? a. Prevent any movement besides the agonist muscles b. Add a slight trunk rotation c. Be seated with a back rest d. Avoid changes in the plane of movement

b. Add a slight trunk rotation

According to the ACE FIT model, which phase of cardiorespiratory training should come first in a training program? a. Aerobic-efficiency training b. Aerobic-base training c. Anaerobic-endurance training d. Anaerobic-power training

b. Aerobic-base training

Helen is focusing on using her own bodyweight to create an overload. Which training principle is she utilizing? a. Frequency b. Intensity c. Type d. Time

b. Intensity

When designing an exercise program for Mark you decide on 60-minute sessions of resistance training 3 times per week. Which training principle have you forgotten to include in Mark's exercise plan? a. Frequency b. Intensity c. Type d. Time

b. Intensity

You are working with a client whose right shoulder appears to be lower than her left. Which muscles should you have her stretch? a. Right upper trapezius, levator scapula and rhomboids b. Left upper trapezius, levator scaula and rhomboids c. Right Pectoralis major and latissimus dorsi d. Left Pectoralis major and latissimus dorsi

b. Left upper trapezius, levator scaula and rhomboids

Your primary goal in working with a new client is to build muscular endurance. Which rest interval is most appropriate? a. 30 to 90 seconds b. Less than 30 seconds c. 2 to 5 minutes d. 90 to 120 seconds

b. Less than 30 seconds

According to the ACE integrated fitness training model, which phase has a principal training focus of increasing the time of cardiorespiratory exercise while introducing intervals to improve aerobic efficiency, fitness and health? a. Phase 1 b. Phase 2 c. Phase 3 d. Phase 4

b. Phase 2

Most non-competitive fitness goals can be accomplished through which phase of cardiorespiratory training? a. Phase 1 b. Phase 2 c. Phase 3 d. Phase 4

b. Phase 2

Jon has been strength training for 6 weeks. He is excited the he can now perform 12 repetitions of a seated row easily. What advise should you give Jon if he wants to increase his strength with this exercise? a. Add 10% more resistance b. Add 6-8 more repetitions c. Add 5% more resistance d. Add 8-12 more repetitions

c. Add 5% more resistance

Your client has been complaining of a knee injury. He tells you that while playing a game of basketball, he made a sudden cut and pivoted to follow the opponent. What ligament could be most affected by this deceleration of the body? a. Lateral meniscus b. Medical meniscus c. Anterior cruciate ligament d. Posterior cruciate ligament

c. Anterior cruciate ligament

Which of the following is an example of a biarticulate muscle? a. Soleus b. Triceps c. Hamstrings d. Gluteals

c. Hamstrings

All of the following are ways to progress agility drills, except: a. Increase the speed of movement b. Increase the complexity of the task c. Increase the base of support d. Introduce resistance such as bands and ankle weights

c. Increase the base of support

Jim has been resistance training with you for a month. He has been performing sets of 10-15 repetitions on the leg press. You have been gradually increasing the exercise workload, and he can currently perform 15 leg presses per set with 200 pounds. Which of the following is the best way to progress from here? a. Increase the resistance to 220 pounds. b. Increase the number of repetitions per set to 20. c. Increase the resistance to 210 pounds. d. Decrease the number of repetitions to 10.

c. Increase the resistance to 210 pounds

Jim has been resistance training with you for a month. He has been performing sets of 10-15 repetitions on the leg press. You have been gradually increasing the exercise workload, and he can currently perform 15 leg presses per set with 200 pounds. Which of the following is the best way to progress from here? a. Increase the resistance to 220 pounds. b. Increase the number of repetitions per set to 20. c. Increase the resistance to 210 pounds. d. Decrease the number of repetitions to 10.

c. Increase the resistance to 210 pounds..

Which of the following is an example of overtraining syndrome? a. Increased hunger b. Decreased blood pressure c. Increased resting heart rate d. Decreased resting heart rate

c. Increased resting heart rate

Which of the following is an inappropriate exercise for a woman who is 5 months pregnant? a. Graded walking on a treadmill b. Step-ups c. Jump rope d. Abdominal crunches

c. Jump rope

Which of the following clients has a positive Locus of Control? a. Amy is excited about beginning her program but lets you know that she is very busy. b. Shellie enjoys exercise. She wants to lose 50 pounds but decides to set her goal for 25 in case she can't get to 50. c. Mike sets reasonable goals and shows up enthusiastic every day. d. Jenna sets reasonable goals and is excited about her program. She sometimes has trouble sticking to her fitness goals.

c. Mike sets reasonable goals and shows up enthusiastic every day.

Roger has been a client of yours for 2 years. Lately, he has not been able to progress and feels like he has plateaued. Instead of doing the same workouts week to week, you plan on changing his training program at regular intervals with a variety of variables including resistance, repetition and sets. What type of training will you be adding to his workouts? a. Overload training b. Specificity training c. Periodization training d. Phase 2 movement training

c. Periodization training

Which phase of the ACE integrated fitness training model emphasizes progress from stability and mobility and movement training to muscle force production? a. Phase 1 b. Phase 2 c. Phase 3 d. Phase 4

c. Phase 3

Your client has begun a resistance-training program and is transitioning in the behavioral change stages. What would be the correct transition? a. Precontemplation to contemplation b. Contemplation to preparation c. Preparation to action d. Action to maintenance

c. Preparation to action

Don is a client who is taking beta-blockers. It is important to monitor the intensity of his workouts. What is the recommended method for monitoring how hard your client is working? a. Blood lactate and VT2 b. VO2 or METS c. RPE d. None of the above

c. RPE

You have a client with metabolic syndrome. What would be an initial intervention strategy to implement into his lifestyle? a. Decreased physical activity b. Weight-bearing activities c. Tobacco cessation d. Weight gain

c. Tobacco cessation

When should you progress a client to phase 2 of cardiorespiratory training? a. If the client has event-specific goals b. If the client is a fitness enthusiast looking for a challenge c. When the client can sustain phase 1 for 20-30 minutes d. When the client reports an RPE of 10 in phase 1

c. When the client can sustain phase 1 for 20-30 minutes

Which of the following would be an example of a close-chain exercise? a. Preacher curl b. b. Leg extension c. c. Barbell squat d. d. Triceps extension

c. c. Barbell squat

Jim is a 45-year-old investment banker who has been training with you for 2 weeks. He comes in after work Mondays, Wednesdays and Fridays. Lately he has been calling an hour before his appointments to cancel because he is stuck at work. What is the best response to his lack of adherence? a. Thank him for calling and see him whenever he is available. b. Let him know that your time is important and if he doesn't come in for his appointments you'll have to fill them in with someone else. c. Recommend him to a trainer that has less clients and more time. d. Help him to see that health and fitness is a top priority, and ask if there are better times to make the appointments for.

d. Help him to see that health and fitness is a top priority, and ask if there are better times to make the appointments for.

Your client has had their hip replaced and wishes to begin exercising. All of the following are in accordance with guidelines for individuals with a hip replacement, except: a. The knee can flex at full range of motion. b. The toes should remain straight ahead with no pigeon or duck toes. c. No adduction should be done past the midline. d. The focus should be on leg/hip abduction, lateral movements, and strengthening.

d. The focus should be on leg/hip abduction, lateral movements, and strengthening.

You decide that Mark's sessions should last for 60 minutes as opposed to the 45 he has currently been doing in order to increase results. Which training principle are you altering? a. Frequency b. Intensity c. Type d. Time

d. Time

What is the general idea behind periodization? a. Changing the training exercise. b. Increasing resistance by 5%. c. Exercising the appropriate muscles. d. Varying training intensity and volume.

d. Varying training intensity and volume.