ACE practice exam questions
4 questions that focus on the needs of the client
1. you have told me your goals.. how long have you had these goals 2. why is it so important that you achieve your goals 3. what has kept you from achieving your goals in the past 4. from what you have told me, i think i can help work toward meeting these goals, would you like that?
Protein Needs for Athletes
1.2 to 1.7 kg (0.5 to 0.8 g/lb) of body weight per day
Tanaka Formula
208 - (0.7 x age) = Max Heart Rate
At which of the following WGBT (wet bulb globe temperature) temperatures should a client avoid exercise due to hot and humid conditions?
82 degrees or more
1)Relax muscle group and passively stretch. 2) Concentrically contract opposing muscle group (of muscle group that's targeted); hold for 30 sec to increase ROM3) Greater stretch during final phase due to RECIPROCAL and AUTOGENIC inhibition ✖ A) Hold-Relax with Agonist Contraction PNF B)Horizontal Flexion (ADDuction) C)Cardiorespiratory Training D) Hold-Relax PNF
A
The mission statement and business model should be detailed in which component of the business plan? A. business description B. Operational plan C. executive summary D. Marketing plan
A
What is frequently cited as the primary centering activity of mind-body exercise programs A. breathwork B. kinesthetic awareness C. proper choreographic form D. energycentric movement
A
What is metabolic benefit of practicing yoga and tai chi on a regular basis A. increased glucose tolerance and insulin sensitity B. decreased stress hormones C. increased maximal oxygen uptake D. decreased resting oxygen uptake
A
Which nerve is commonly compressed due to carpal tunnel syndrome A. Median B. ulnar C. Radial D Musculocutaneous
A
Which of the following correctly describes the health insurance portability and accountability act of 1996 A. It ensures individual privacy by requiring confidentiality of health documents B. it requires an individual to share health information with her or her physician C. it requires an individual to share health information with his or her insurance agency D. It ensures that individual health records are accessible at all times via an electronic database
A
Which of the following groups of individuals would work best together in a small group training session A. four people with similar fitness goals B. three people at various levels of fitness C. five people with similar orthopedic problems D. four people who can commit to the program based on schedule availability
A
Which of the following is an example of a question that focuses on the needs of the client? A. "what has kept you from achieving your goals in the past?" B. "would you be interested in the camaraderie of small-group personal training sessions?" C. "how did you find out about our personal-training services?" D. "would you be interested in the weight loss training package that we offer?"
A
Which ratio from McGill's torso muscular endurance test battery would be indicative of a muscle imbalance that can lead to back pain? Flexion:extension ratio of 1.05 Right side bridge: extension ratio of .68 Left-side bridge:flexion ratio of .74 Right-side bridge:left-side bridge ratio of .9
A
his sign or symptom is synonymous with ischemia. A)pain (tightness) or discomfort in jaw B) pain sensations or cramping in lower extremities C) dizziness D) difficulty breathing with usual activities
A
what causes cardiovascular drift? A. increased heart rate to compensate for reduced blood volume due to sweat production for thermoregulation B. decreased heart rate resulting from an inability to sustain cardiac output due to fatigue C. increased stroke volume to compensate for reduced blood volume due to sweat production for thermoregulation D. decreased stroke volume resulting from an inability to sustain cardiac output due to fatigue
A
You are working with a client who has type 1 diabetes and checks his blood glucose levels prior to each exercise session. Which of the following pre-exercise blood glucose levels would make you postpone the exercise session until his blood sugar is under control? A. 88mg/dl B. 110 mg/dl C. 155mg/dl D. 215 mg/dl
A No good if its below 100
Which of the following processes is the best example of using reinforcement to help a client progress from a quarter lunge to performing a full lunge and then eventually adding resistance? A. shaping B. operant conditioning C. antecedents D. observational learning
A.
Which of the following responses correctly describes a phenomenon called "winged scapula" A. a protrusion of the inferior angle and vertebral (medial) border of the scapula B. a protrusion of the superior angle and spine of the scapula C. a protrusion of the vertebral medial border outward D. a protrusion of the inferior angle and glenohumeral (lateral) border of the scapula
A.
What is the recommended amount of professional liability insurance coverage that personal trainers should carry?
ACE recommends retaining at least 1 million in coverage
RAPID rate of ATP production-High-intensity, short-duration
Anaerobic Glycolysis System
When performing steady state cardio respiratory exercise, which of the following is LEAST likely to limit exercise duration? Availability of oxygen Availability of energy from stored glycogen and/or blood glucose Availability of energy from stored fat and/or free fatty acids The willingness to continue
Availability of oxygen
A lack of hip joint moblity is most likely to lead to which of the following? A. hypermobility in the scapulothoracic joints and thoracic spine B. compromised stability in the knees and lumbar spine C. hypermobility in the knee, ankle, and foot joints D. compromised mobility in the knees and lumbar spine
B
Based on the ACE IFT model, what cardiorespiratory assessment would be most appropriate for this client at this time A. Pro agility test B. submaximal talk test for VT1 C. VT2 threshold test D. no assessment necessary at this time
B
Stretching which muscles has been shown to help relieve symptoms associated with medial tibial stresss syndrome *MTSS) and or anterior shin splints A. gastrocnemius, soleus, and peroneal group B. soleus and anterior compartment of the lower leg C. Tibialis anterior and plantar fascia D. tibialis posterior and lateral compartment
B
The condition that involves rapid breakdown of muscle tissue due to too much exercise, which can potentially result in kidney failure, is called a. Myoglobinuria b. Rhabdomyolysis c. Dialysis d. Proteinuria
B
What is the GREATEST LIMITATION associated with using the heart-rate reserve (HRR) to calculate exercise target heart rate? Target heart rate must be calculated as a %HRR using the Karvonen formula Accurate programming using HRR requires actual measured maximum heart rate (MHR) and resting heart rate New MHR prediction equations are more accurate that MHR=220-age Exercise percentages were established through population-based research
B
What is the primary reason people give for not attempting CPR in a cardiac emergency A. fear of lawsuits due to cracked ribs B. uncertainty about their ability to perform CPR correctly C. fear of performing CPR when it is not needed D. Uncomfortable with putting their mouth on a stranger
B
When helping a client build scapilothoracic stability, which exercise should a trainer havve him or her perform first to teach a client how to "pack" the scapula A. shoulder diagonals without resistance B. supine shoulder depression and shoulder retraction C. prone arm lifts in "i" "y" "w" and "o" formations D. supine shoulder internal and external rotation with tubing
B
Which of the following business practices would be most likely to put a facility at risk for improperly categorizing personal trainers as independent contractors? A. allowing independent contractors to set their own schedules B. requiring all personal trainers to follow the same assessment and programming procedures C. allowing independent contractors to set their own fees D. requiring all personal trainers to hold their own professional liability insurance.
B
Which of the following identifiable signs and symptoms that merit immediate test termination and possible referral to a qualified healthcare professional is related to poor perfusion? A. claudation B. cyanosis C. fatigue D. Ataxia
B
Which of the following statements is MOST accurate regarding exercise for people who have low-back pain? A. developing low back strength is more important for long term back health than developing low back endurance B. low back exercises have the most beneficial effect when performed on a daily basis C. full ROM spinal movements with an external load are best performed on a daily basis D. Supine double leg raises should be avoided, but prone double leg raises are beneficial for clients who have low back pain
B
When performing steady-state cardiorespiratory exercise, which of the following is least likely to limit exercise duration? A. availability of oxygen B. availability of energy from stored fat and or free fatty acids C. the willingness to continue D. availability of energy from stored glycogen and or blood glucose
B,\.
In addition to marketing personal-training services to clients, what other skill must a personal trainer develop to become successful at sell training sessions? A. designing good exercise programs B. being able to ask for the sale C. dressing professionally D. maintaining a high level of fitness
B.
Which body-composition assessment method produces percent fat estimates that can vary greatly from day to day based on the hydration status of the client being tested? A. Skinfolds B. bioelectrical impedance analysis C. hydrostatic weighing D. dual energy x-ray absorptiometry
B.
During a static postural assessment, in which plane of movement does the personal trainer view the client's balanced resting posture between the anterior and posterior sides of the body? A. Frontal B. Sagittal C. coronal D. transverse
B. sagittal
Wolff's Law
Bones capable of increasing its strength in response to stress by laying down more bone
According to the ACE Integrated Fitness Training Model, what step in the training process best follows the testing of resting measures such as heart rate and blood pressure? a. Core Function b. Balance c. Static Posture d. Health Related Assessments
C
Essential for blood-clotting functions ✔ A) Vitamin b12 B) Vitamin D C) Vitamin K D) riboflavin
C
How is a transient ischemic attack (TIA) different from a stroke? A> a TIA is caused by a different physiological mechanism B. a stroke is not treatable but a TIA is C. signs of a TIA last less than one hour D. a TIA feels less severe and is less frightening than a stroke
C
Kristin is in for her second session and you are conducting fitness assessments. While you are checking her body fat percentage you ask her about types of exercise she prefers to do. What stage of the client-trainer relationship are you in with Kristin? a. Rapport Stage b. Planning Stage c. Investigation Stage d. Action Stage
C
Muscles have been shown to shorten when held passively in shortened positions in as few as A. 2-4 hours B. 2-3 days C. 2-4 weeks D. 2-3 months
C
Once a client can perform two sets of 10 repetitions of glute bridges which exercise would provide most approatiate progression A. Single-leg glute bridge with a riser under the thoracic spine B. stability ball single leg glute bridge with opposite knee to chest C. single leg glute bridge with opposite knee to chest D. stability ball single leg glute bridge with opposite leg straight
C
Protects blood cells, body tissue, and essential fatty acids from destruction in body-Found in: Fortified & multigrain cereals, nuts, wheat germ, veg oils, green leafy veggies. A) Potassium B) Vitamin B12 C) Vitamin E D) Calcium
C
The affective and neuroendocrine response to mind-body exercise is mediated through the hypothalamic-pituitary adrenal axis (HPA) and results in a decreased production of which hormones that are associated with stress? A. renin and ghrelin B. insulin and glucagon C. catecholamines and cortisol D. serotonin and acetylcholine
C
WHICH assessment does not use predicted maximal heart rate or predicted VO2 max but instead provides an actual measured heart rate that corresponds to the clients unique metabolic response to exercise? A. YMCA bike test B. bruce submaximal treadmill test C. submaximal talk test for VT1 D. rockport fitness walking test
C
What exercise would be most important to include for a client who has recovered from Achilles tendititis and wants to prevent it from returning? A. eccentric strengthening for the calf complex through controlled plantar flexion against gravity and stretching the calf muscles B. high intensity strength training for the calf complex and stretching of the flexor hallucis longus and tibialis posterior C. eccentric strengthening for the calf complex through controlled dorsiflexion against gravity and stretching the calf muscles D. comprehensive stretching and isometric strength training program for the muscles of the lower limb
C
What is the most important step a fitness facility an take to minimize risks of cardiovascular events? A. having each member complete a release of liability waiver and informed consent B. requiring all members to have physical examinations before beginning exercise programs C. having each member complete a medical history form D. Requiring all members to start programs at a low-to-moderate intensity
C
When conducting a SWOT analysis, where should a personal trainer list the following entry "the club is unable to meet the needs of the current volume of potential personal training clientele A. strengths B. weaknesses C. opportunities D. Threats
C
Which of the following is an adaptation of endurance exercise in type 1 muscle fibers? A) Increase in elasticity B) Increase in rate of force production C) Increase in the size and number of mitochondria D) Decrease in cell volume
C
Your client tells you that he understands that his family has a history of heart disease and that being overweight can increase his risk for such conditions. He is still wary of beginning any kind of exercise program and says that he has never had any weight loss success in the past. According to the Theoretical Model of Behavioral Change, what stage of change is your client in? a. Contemplation b. Preparation c. Precontemplation d. Action
C
The resistance training program you have designed for a client has her performing 8-12 reps during each set, using a double progressive training protocol for advancing workload. during her most recent personal training session she was able to perform two sets of 12 repetitions on her leg press machine with 200lbs. based on this information what would be the most appropriate progression for her on the leg press exercise?? A. increase weight to 220 lbs and work toward 12 reps at this new weight B. continue with current weight until reaching 15 reps per set, then increase weight by 10% C. increase weight to 210 lbs and work toward 12 reps at this new weight D. raise the weight to 240lbs and perform 8 reps
C.
You are working with a client who weighs 180lbs with a body fat percentage of 20%. what will his approximate weight be when he reaches his goal of 15% body fat, assuming that his lean body mass remains constant? A. 144 B. 149 C. 169 D. 175
C. 100%-20%=80% 180X .8= 144 100-15%= 85% 144/.85= 169
Gender: male Age: 47 Family history: mother has hypertension; father had coronary bypass surgery at age 59 Current exercise: walks dog 1-2 times per day for 10 minutes per walk BMI: 29 BP: 132/86 Total serum cholesterol: 216 mg/dl LDL cholesterol: 138mg/dl HDL cholesterol: 48mg/dl Fasting plasma glucose: 94mg/dl Goals: lose 20 lbs increase muscle strength and cardiorespiratory fitness WHAT IS THE CLIENTS total score ? A. +1 B. +2 C. +3 D. +4
C. +3 +1 for age +1 for sedentary +1 for LDL
Trunk endurance tests: Flexion= 40 seconds; extension 60 seconds, right-side bridge= 46 seconds; left side bridge= 44seconds Based on this client's trunk endurance test results, in which of the following ratios did her performance fail to meet the criteria for balanced endurance among the muscle groups tested? A. Flexion: Extension ratio B. Right side bridge: Left side bridge ratio C. Right side bridge: extension ratio D. Left-side bridge: extension ratio
C. Right-side bridge; extension ratio A good extension ratio should be less than .75 from either side. therefore this clients ridge side bridge; extension ratio fell short (right-side bridge= 46 seconds; extension = 60 seconds; 46/60= .767
What foundational element is the ace ift model built upon? A. Health improvement B. functional fitness C. developing rapport D. cardiorespiratory fitness
C. developing rapport
-Most typical type used by trainers-Doesn't pay any income taxes-Corps income/losses are divided among and passed through to shareholders. ✔ A) S-corp B) C-Corp C) LLC D) Subchapter S-Corporations
D
A client who just found out she is pregnant asks what foods to eat to increase her intake of folic acid. What would be the BEST response? Citrus fruits, berries, and vegetables Milk, liver, eggs, and peanuts Green leafy vegetables, fruit, dairy, and grain products Green leafy vegetables, organ meats, dried peas, beans, and lentils
D
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
During the initial client investigation stage, which of the following questions is least important to ask? A. "can you describe your previous experienes with physical activity?" B. what forms of activity do you like and dislike? C. why did you stop exercising in the past? D. what kind of learner are you? visual, kinesthetic or auditory?
D
Helps build body tissue and aids in metabolism of protein ✖ A) Vitamin B6 (Pyridoxine) B) Calcium C) zinc D) Vitamin K
D
If client is not pulling their knee back far enough, is lifting the LUMBAR back off the surface (LORDOSIS), or creating a posterior pelvic tilt, it will be a ... A) Dietary Approach to Stop Hypertension (DASH) B) False positive of the Thomas Test - ILLIOPSOAS will appear tight when not C) Associative Stage of Learning D) False negative of the Thomas Test - hip flexors with appear fine when they aren't
D
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
Most fitness enthusiasts who exercise in a gym or at home on a regular basis on multiple days per week will spend many years reaching their fitness goals through aerobic-efficiency training. research with these well trained non-athletes has found that they will spend as much as ____% of their total training time in zone 2 A. 10 B. 25 C. 35 D. 50
D
Negligence can occur from acts of omission and acts of commission. Which of the following would be an example of a negligent act of commission? A) Not spotting a client during a bench press B) Forgetting to clean up the exercise space and having a client trip and become injured C) not telling the client about their poor exercise form D) programming barbell squats for a client with osteoporosis
D
What form of mind-body exercise is fundamentally a form of movement re-education that breaks inefficient movement patterns into components? A. lyengar yoga B. tai chi C. Qigong D. Pilates
D
What is an example of non-verbal communication? a. Tone of voice. b. Facial expression. c. Body language. d. All of the above. e. Both B and C only
D
What plyometric drill would provide the most appropriate progression for a client who can successfully perform a predetermined number of vertical jumps and single linear jumps A. depth jumps B. multidirectional jumps C. hops and bounds D. multiple linear jumps
D
Where is the scapular plane? A. in line with the frontal plane B. 30 degrees lateral to the sagittal plane C. in line with the sagittal plane D. 30 degrees anterior to the frontal plane
D
Which of the following reasons would be considered a negative Physical Activity Factor toward exercise adherence? A)Lack of Time B)No presence of injury C)Increased heart rate D) Intensity is too high
D
Which of the stages of a successful client-trainer relationship includes implementing strategies to improve motivation and promote long-term adherence? A. rapport B. investigation C. planning D. action
D
You are working with a client who has hypertension and has been cleared by her physician for exercise. which of the following would be most appropriate for her initial resistance training program? A. mostly body weight exercises with isometric contractions held initially for 10-15 seconds, working up to 30 B. two sets of 8-12 reps on 8-10 exercises addressing all major muscle groups usng mostly cables and dumbbells at an intensity of 70-80% 1-RM C. one set of 6-8 reps performed on 8-10 selectorized machines to address all major muscle groups at an intensity of 80-85% 1-RM D. Circuit training consisting of 8-10 exercises using mostly tubing and body weight performed one time 12-16 reps at 60-70% 1-RM
D
Your new client is a 47 year old woman who wants to lose weight, but is a bit apprehensive about resistance training because she does not want to "get big" based on this information, what response would best facilitate resistance training program adherence and motivation A. Design a program based primarily on cardiorespiratory exercise with a light (40% 1-RM0 circuit with high repititoon (15-25) sets to help her comfortably meet her goals B. tell her that she has nothing to worry about, as women do not produce enough of the male hormone testosterone to "get big" C. show empathy for her concern about getting big and ensure her that you will design a program that will help her to get toned without getting big D. explain the average adult muscle tissue loss of 5 pounds per decade, and how resistance training can help her restore lost muscle and raise resting metabolism
D
During the thomas test, you observe that your client can lower her right thigh to about 10 degrees above the table with the knee flexed about 90 degrees. based on these observations which of the following notes would you make? A. right leg has normal range of motion b. tightness in the right rectus femoris C. limited range of motion in lumbar spine D. tightness in the right iliopsoas
D.
which of the following cardiorespiratory fitness tests uses the immediate post recovery heart rate assessment to get a clients fitness level? A. first ventilatory threshold test B. rockport fitness walking test C. YMCA bike test D. YMCA submaximal step test
D.
Which response would warrant immediate termination of exercise testing? A> ratings of perceived exertion (RPE) > 14 B. heart rate (HR) > age-predicted maximum C. Systolic BP > 220 mmHg D. Diastolic BP > 115mmHg
D. If a systolic drop is 10 or more, SBP reaches 250 or more, and if DBP reaches 115 or more
What activity does a busy personal trainer often neglect in the day to day operations of their business?
Exercise
If client is pulling their knee toward chest too far and there's a posterior tilt of pelvis, it will be a ...
False positive of the Thomas Test - ILLIOPSOAS will appear tight when not
Caused by stress, pain, injuries, or exhaustion from daily activities-Results in temporary LORDOSIS or KYPHOSIS
Fatigue Postures
Tightness in which of the following structures can be a cause of patellofemoral pain syndrome due to its lateral fascial connections to the patella? Peroneus longus IT band complex Hamstrings Biceps femoris
IT band complex
Assessment of Thomas Test - - What it means when client's leg abducts or is angled outward during the test
IT band is tight
Which business structure combines the limited liability and flow through taxation of the S-corp with easier creation and operation requirements
Limited liability partnership
SAID Principle
Stands for Specific adaptation to imposed demands
Which of the following is NOT one of three sites used when performing the skinfold measurements on a male client? Thigh Triceps Chest Abdomen
Triceps
Which form of tai chi is the most practiced in the West today? Yang style Original Chen style Chang style Wu style
Yang style
Speaking is possible but not comfortable-Cannot recite entire alphabet with ease VT level?
above VT1 below VT2
When working with a pregnant woman, when should you reduce prolonged exercise in the supine position to discourage the potential for fetal hypoxia
after the first trimester
scapula with thorax underneath joint or articulation?
articulation
Distribution of fault between an injured party and any defendant
comparative negligence
When the plaintiffs negligence contributed to the act in dispute
contributory negligence
Which hormone aids in triglyceride break down to help maintain blood glucose?
cortisol
Combination of several successively arranged joints making a complex motor unit. -Either open or closed
kinetic chain
A client who is in phase 3 of the cardiorespiratory component of the ACE IFT Model is beginning to utilize the three-zone training model based on ventilatory threshold. Approximately what percentage of his time should be spent training between VT1 and VT2? Less that 80% 10-20% Less that 10% 70-80%
less than 10%
What is the recommended first step for a personal trainer in establishing a personal budget?
list all monthly expenses
When the muscle acts with this force, it is acting CONCENTRICALLY - the muscle SHORTENS as it creates muscle tension. Increasing the speed of a movement and dictating the direction
motive force
Combination of successively arranged joints that's DISTAL aspect of extremity (end of chain farthest from body) moves freely and is not fixed to an object. -I.E. Seated leg extension, Leg Curl, Bench Press, Dumbbell Biceps Curl, Lat Pull-Down
open kinetic chain movement
Decreased anterior lumbar curve-Increased posterior thoracic curve-Rounded shoulders, sunken chest, and forward-tilted head.(Femur and head are farther forward than in kyphosis, and greater posterior deviation)
sway back
describe the double progressive strength training protocol
the first progression is adding repetitions, and the second progression is adding resistance in approximately 5% increments.
Exercise duration is primarily limited by
the willingness to continue or by the availability of oxygen muscle glycogen and or blood glucose
Before assessing your client, ask if they have a sore or injured back. If they answer yes ... dont perform this test
thomas test
Parasympathetic nerve fibers (controlling the HR) are inhibited by sympathetic nervous system during exercise-Increasing HR ________ withdrawal?
vagal withdrawal
