ACSM Personal Training Certification (Domain I)
Which of the following actions takes place in the sagittal plane?
Dorsiflexion of the ankle
The foot's most stable position is in __________ due to the overall shape of the __________.
Dorsiflexion; talus
A manifestation of coronary artery disease is:
Pain that occurs with exertion or exercise.
Which muscles is involved in a dumbbell wrist curl?
Palmaris longus
Which is an endurance exercise training adaptation that benefits those with coronary artery disease?
Provides relief of symptoms
The muscles that function to adduct the hip joint are collectively in which area of the hip?
medial
The thumb is classified as a ________ joint.
saddle
Increased mitochondrial density is a result of:
Chronic cardiorespiratory activity.
Protraction and retraction movements are characteristic of the:
Scapulothoracic joint
The elbow can performs movements in which plane?
sagittal
In reviewing your client's medical history, you note that she is on lipid lowering medication and her high-density lipoprotein cholesterol is 62 mg·dL-1. Based on her profile, how many total risk factors does she have?
0
What is the waist-to-hip ratio threshold at which a female client's health is considered at risk?
0.88
A 30-year-old potential client states she just had a physical and was informed by her physician that her total cholesterol and blood pressure looked great. You review her medical history and note she is taking vitamins and antihypertensive medication. Based on this profile, she would be considered as having how many risk factors?
1
What fasting blood glucose levels are indicative of prediabetes?
124 mg·dL-1
Health and fitness benefits occur with at least ______ minutes a week of moderate-intensity physical activity.
150
Please refer to client profile below:45-year-old maleMother has hypertensionFather had coronary bypass surgery at age 59Quit smoking 20 years agoWalks dog 1 to 2 times per day, for 10 minutes per walkBMI: 29 kg/m2 BloodPressure: 132/86 mm HgTotal serum cholesterol: 216 mg·dL-1LDL cholesterol: 138 mg·dL-1HDL cholesterol: 48 mg·dL-1Fasting plasma glucose: 94 mg·dL-1Goals: Lose 20 lb; increase muscle strength and cardiorespiratory fitnessWhat is this client's "total score" for atherosclerotic cardiovascular disease using the ACSM risk factor thresholds?
3
You discover the following information about Rosalyn, your new 54-year-old female client: BMI = 24.3 (68", 160 lbs) Total cholesterol: 190 mg·dL-1 HDL cholesterol: 62 mg·dL-1 Blood pressure: 128/84 mm Hg with antihypertensive medication Former smoker: quit 2 months ago Family history: Father diagnosed with coronary heart disease at age 54 Walks to work 8 minutes each way Based on this information above, you determine that Rosalyn has:
3 positive and 1 negative risk factors.
A sedentary lifestyle is defined as NOT participating in at least:
30 minutes of moderate intensity activity, at least 3 days per week, for at least 3 months.
What best describes the scapular or caption plane?
30° anterior to the frontal plane
Approximately 50% of people who start an exercise program will drop out within the first:
6 months
A range of ________ to ________ of one repetition maximum (1 RM) is recommended for optimizing strength gains.
75%; 90%
A Personal Trainer may begin immediately training what type of client?
A 42-year-old female client who has lumbar lordosis
According to the 2013 ACSM Guidelines, significant health benefits can be achieved with ________.
A combination of moderate to vigorous exercise involving major muscle groups, 30 to 60 minutes per session, 3 to 5 days per week.
An appropriate warm-up for a brisk walk would be?
A light walk
Muscular strength is defined as:
A one-time maximal force that may be exerted and is localized to a joint or muscle group.
Given the following complete health and medical history, which client has one risk factor?
A physically active 55-year-old female
Which energy system is utilized for a 100-meter sprint?
ATP and creatine phosphate
To stretch the latissimus dorsi, the position of the arm should be placed in maximal ________ in the frontal plane with slight trunk lateral flexion to the opposite side.
Abduction
What muscle group is strengthened when a client performs side-lying leg lifts?
Abductors
Which joint movement occurs in the frontal plane?
Adduction
What has the greatest effect on the reduction of blood pressure?
Aerobic exercise training
Which of the following has the greatest effect on the reduction of blood pressure?
Aerobic exercise training
Which of the following does NOT require an exercise test or a medical supervised test?
An individual with two risk factors wishing to participate in moderate-intensity exercise
What best defines the precontemplation stage?
An overweight individual does not value the benefits of exercise
What muscles are antagonists to the bicep brachii, brachialis, and brachioradialis?
Anconeus and triceps brachii
Prior to the first training session scheduled next week, you should provide specific session instructions on:
Appropriate exercise attire.
To demonstrate outstanding customer service during your initial client contact, you should:
Arrive early or on time.
What cardiac variable will increase as a result of regular aerobic training at a submaximal effort?
Arteriovenous oxygen difference
Anatomical position of the human body is when the body is in which position?
Body is erect, feet together, upper limbs positioned at the side of the body, palms of the hands facing forward, thumbs facing away from the body, fingers extended
In preparation for the initial consultation, which of the following will demonstrate genuineness toward and provide motivation for the upcoming visit?
Calling the client as a reminder and expressing that you are looking forward to helping the client meet his or her goals
Exchange of blood gases and other nutrients within various tissues occur in the ____________.
Capillaries
The anaerobic system uses which substrate as its primary source for creating ATP?
Carbohydrates
What is utilized to obtain critical client information?
Client Intake Form
What BEST describes shoulder impingement?
Compression of the tendons in the subacromial space with shoulder joint motion
A muscle generates enough force to overcome an external resistance and shorten. This is known as which type of action?
Concentric
An overweight individual expresses motivation to lose weight after the birth of his son. He is in which stage of change?
Contemplation
Because of recent death in his family, a client begins to consider beginning an exercise program. This is known as:
Contemplation.
Tom is a 65-year-old normal healthy male who has exercised consistently for the last 5 years. While having him perform a set of abdominal crunches (a new exercise for him), he reports a gradual onset of a "dull ache" and "slight burn" in his neck towards the end of the set. Upon set completion, these feelings subside. Which of the following is the BEST course of action?
Continue the exercise as part of his regimen, and provide education.
What sport is performed primarily in the aerobic-oxidation system?
Cycling
What assesses the number of pros and cons perceived about adopting and maintaining an activity?
Decisional balance
The most common manifestation of muscle injury is ________.
Delayed onset muscle soreness
A 53-year-old female has family history of a heart attack (father at age 72). If she wishes to participate in moderate-intensity exercise, you should:
Design an exercise program that progresses gradually in intensity and duration.
Your potential 37-year-old client is on medication to control her hypertension and wishes to start a moderate-intensity exercise program. She has no other risk factors. You should:
Design an exercise program that starts at a lower intensity.
Before you design an abdominal exercise program for a client you should FIRST:
Determine and establish neutral pelvic position.
What strategy will BEST help generate clients?
Developing a professional network of allied health professionals.
What is a sign or symptom suggestive of cardiovascular disease?
Discomfort in the neck and jaw after carrying a heavy suitcase for a several minutes
A 48-year-old female client has very tight gastrocnemius muscles. To facilitate permanent changes in the length of these muscles, in what position should the foot be placed and for what duration?
Dorsiflexed position for 60 seconds
What actions takes place in the sagittal plane?
Dorsiflexion of the ankle
When a muscle cannot generate sufficient force to overcome external resistance, the muscle lengthens. This is known as which type of action?
Eccentric
Which strategy is LEAST effective in promoting client ownership of the exercise program?
Educate the client about the risks of being inactive and the associated increase in morbidity and mortality.
What considered a hinge joint?
Elbow
What increases functional capacity and may relieve symptoms of coronary artery disease?
Endurance exercise training
Which muscles exerts an upward pull on the posterior surfaces of the pelvis resulting in a neutral pelvic position?
Erector spinae
Abruptly stopping exercise can cause:
Excessive drop in blood pressure.
In which environmental condition is it MOST important to replace body fluids??
Exercising in heat
Before any health and fitness assessment is administered, the MOST important first course of action is to:
Explain and demonstrate each assessment before the client is tested.
What concept, if applied, makes resistance training easier to perform?
F = ma
A posterior pelvic tilt produces lumbar ________ and an anterior pelvic tilt produces lumbar ________.
Flexion; extension
Active listening allows a Personal Trainer to do what effectively?
Gain a better understanding of the client in order to facilitate rapport and program design
Which joint favors mobility over stability?
Glenohumeral
Which joints favors mobility over stability?
Glenohumeral
What group of muscles function to extend the hip joint?
Gluteus maximus and hamstrings
Which group of muscles function to extend the hip joint?
Gluteus maxmimus and hamstrings
Which of the following is MOST accurate regarding Goal Setting Theory?
Goals bring focus and energy toward the desired behavior
Which sport is performed primarily in the ATP (anaerobic) pathway only?
Golf
A client who states that he or she can participate confidently in an exercise program:
Has good self-efficacy related to exercise.
Clients will have an understanding of their risk factors based on what theory of behavior change?
Health belief model
Your potential client has a history of swollen ankles and reports shortness of breath when walking up the stairs. You would classify this as:
High risk and require that the client obtain a physician's clearance.
Movement toward the midline in the transverse plane describes which term?
Horizontal adduction
What is an acute response to cardiorespiratory exercise?
Increase in stroke volume
Improvements in muscular endurance are a result of:
Increased capillary density
What form discusses the risk and benefits of performing assessments and exercise?
Informed Consent
Which evaluation form does a client sign to acknowledge that he or she has been educated about and understands the risks associated with being active?
Informed Consent
Which form discusses the risk and benefits of performing assessments and exercise?
Informed Consent
Which of the following form discusses the risk and benefits of performing assessments and exercise?
Informed Consent
Which joint movement occurs in the transverse plane?
Internal Rotation
Which muscles function to rotate the lumbar spine?
Internal and external obliques
A lumbar vertebrae is an example of a ________ bone.
Irregular
What muscle actions controls the movement and maintains a constant speed throughout the range of motion?
Isokinetic
A muscle maintains constant force without any change in joint angle. This is known as which type of action?
Isometric
What should be avoided in hypertensive clients?
Isometric muscle contractions
The study of the mechanics of human movement is called:
Kinesiology
During aerobic exercise with gradually increasing intensity, the point at which the increased demands for oxygen results in a nonlinear increase in ventilation corresponds with:
Lactate threshold.
Scoliosis is defined as:
Lateral deviation of the spine.
Which exercise results in the greatest amount of torque from the muscles of the shoulder joint?
Lateral raises in the frontal plane to 90°, humeral abduction with 30 lb dumbbells, elbows extended
The _________ is responsible for collecting blood from the lungs and pumping it to the body.
Left atrium and left ventricle
Marti is performing unilateral standing calf raises with a dumbbell held in the ipsilateral hand. You cue her to stand up tall and lean back slightly while performing the exercise to ________ and make the exercise ________, thereby increasing efficiency.
Lengthen the lever arm; more difficult
Which muscle is superior to the latissimus dorsi?
Levator scapulae
The resistance ________ and ________ of training need to be carefully progressed and monitored to limit muscle tissue damage.
Load; volume
A muscle that produces a low force and has a high contractile rate is classified as a __________ muscle.
Longitudinal
Higher levels of cardiovascular fitness are associated with:
Lower mortality rates
A potential client has been walking two miles, several times a week, for the past several months and would like to continue progress toward her goals. You suggest that she train with you for several sessions to teach her things she can do on her own. This would help reinforce which stage of change?
Maintenance
A typical chronic response to improved cardiorespiratory fitness is an increase in:
Maximal oxygen consumption
If a client must see a physician prior to starting a moderate-intensity exercise program, which of the following should be completed both by the client and physician?
Medical Clearance Form
When looking at postural alignment from a posterior view, the vertical line should pass through the ________.
Midline of the body
What is considered a normal response to resistance training for the chest?
Mild soreness in the pec major
Individuals reporting ________ following resistance training should significatnly reduce the overload and volume and increase the amount of rest.
Moderate soreness
A low to high diagonal chop using a medicine ball takes place in:
Multiple planes
The upper respiratory tract consists of ________.
Nasal cavity, nose, and pharynx
Strength gains during early phases of resistance training are largely due to changes in the:
Nervous System
Your client notices that he is able to perform several resistance exercises with more weight and a few more repetitions after the first two weeks of training. What BEST explains these training effects?
Neural adaptations
A Personal Trainer-Client Agreement must include which of the following policies that also assists with motivation?
No-show
During pregnancy, resistance and flexibility exercises in the supine position should be avoided to prevent what?
Orthostatic hypotension
What forms may be used if a Health/Medical History Evaluation form is not readily available?
PAR-Q
Which of the following forms may be used if a Health/Medical History Evaluation form is not readily available?
PAR-Q
Which is considered the prime mover for both shoulder flexion and shoulder horizontal adduction?
Pectoralis major
The muscles involved in a dumbbell fly and cable fly are the:
Pectoralis major and anterior deltoid
What statement is the MOST accurate regarding strength training in the lumbo-pelvic region?
Pelvic stabilization forces the lumbar muscles to be the primary trunk extensors, thereby providing the overload stimulus for strengthening.
Your client is a 30-year-old male who has not been active in the last few months. He has completed all the forms, and you observe that he does not have any risk factors. He reports that he experienced some shortness of breath while playing a pick-up basketball game this weekend, something he hasn't done in a year. You should:
Perform the appropriate assessments and plan on an exercise program that gradually increases in intensity.
Which muscles are prime movers for eversion of the ankle joint?
Peroneus longus and brevis
What assessments are MOST important to complete before beginning resistance training?
Posture, functional movement, muscular strength, and endurance
Impaired glucose tolerance is consistent with what?
Prediabetes
With a New Year's resolution to become more active, a 32-year-old male wants to get your feedback before he begins the exercise program he drafted for himself. He is in which stage of change?
Preparation
A key benefit of a proper warm-up is that it may:
Prevent ischemia of the heart.
What is the MOST important rationale for a cool-down phase?
Prevents blood pooling in the extremities
Which of the following is the MOST important rationale for a cool-down phase?
Prevents blood pooling in the extremities
What statement is a definition of ________: As the body adapts to a given stimulus, an increase in the stimulus is required for further adaptations and improvements.
Progressive overload
What is the rotator cuff's primary role at the shoulder joint?
Provide dynamic stability during humeral motion
Which muscles are prime movers for lateral flexion of the lumbar spine?
Quadratus lumborum and internal and external obliques
During the concentric phase of extension at the knee joint, the ________ work as an agonist and the ________ work as the antagonist.
Quadriceps, hamstrings
The intensity of work is represented by ________, amount of force is represented by ________, and displacement is represented by ________.
RPE; resistance; ROM
Rhabdomyolysis is a clinical pathology that is characterized by ________.
Rapid breakdown of muscle tissue
The shoulder girdle refers to which specific joint?
Scapulothoracic
What is a chronic response to regular exercise?
Reduced blood pressure
During the initial client-contact process, you find that your potential client would rather work with a trainer of another gender. You should:
Refer the client to another personal trainer who would be more compatible.
Which of is a positive risk factor?
Regular exposure to tobacco smoke
Your client needs to strengthen her scapular retractors to enhance her scapulothoracic stability. Given this need, you should strengthen which muscles?
Rhomboids and mid-trapezius
Your client is performing a dumbbell lunge with the weight in her right hand and right leg forward. You notice that during the concentric phase, she drops her pelvis on the contralateral side. Which muscle is MOST likely weak?
Right gluteus medius
Where does blood flow immediately after passing through the tricuspid valve?
Right ventricle
For men, a 3-site skinfold assessment is taken on the ________ side of the body at the ________.
Right; chest, abdomen, and thigh
Linda is performing a set of supine abdominal crunches. To increase recruitment of the left external oblique and right internal oblique, how should you have her perform the crunches?
Rotate her trunk towards the right during concentric motion.
What type of blood pressure response to acute exercise is seen in children when compared with adults?
SBP decreases and DBP decreases.
Deviations in which plane are referred to as "hyperlordosis"?
Sagittal
The facet joints of the lumbar spine are oriented in the __________ which primarily allows ____________ motions.
Sagittal plane; flexion/extension
What BEST describes the primary difference between standing and seated calf raises?
Seated calf raises emphasize the soleus muscle, while the standing calf raise emphasizes the gastrocnemius muscle.
Which muscles is BEST suited to prevent scapular winging?
Serratus anterior
Which muscles are involved in protraction of the scapulothoracic joint?
Serratus anterior and pectoralis minor
What BEST fosters exercise adherence and progression toward the client's goal?
Setting a few attainable short-term goals
What is a symptom suggestive of pulmonary disease?
Shortness of breath after quickly crossing the street in a residential area
When looking at postural alignment from a lateral view, the vertical plumb line should be ________.
Slightly anterior to the lateral malleolus
A client is exercising once a week and slowly increases to twice a week over the course of a month. This is consistent with which theory of behavior change?
Small changes model
Which rotator cuff muscle internally rotates the shoulder joint?
Subscapularis
During the contraction phase of a bicep curl, the palms are ___________.
Supinated
____________ is the pressure exerted on the arterial wall during the ventricular contraction phase.
Systolic blood pressure
What is an example of a short bone?
Tarsal
Which rotator cuff muscle(s) externally rotate the shoulder joint?
Teres minor and infraspinatus
Joints between bones, along with bones and ligaments, collectively make up what system?
The articular system
What indicates that a client-centered approach is being used?
The client is talking more than the Personal Trainer.
Lordosis is defined as:
The convexity of the spinal curve is anterior.
Kyphosis is defined as:
The convexity of the spinal curve is posterior.
What is a similar site for both a male and a female when performing a 3-site skinfold test?
Thigh
While supine, your client performs range of motion on the shoulder joint. She displays tightness in the infraspinatus and teres minor. You were led to this conclusion since the client was:
Unable to externally rotate the shoulder joint past 60°.
The upper trapezius causes ________ rotation of the scapula and the lower trapezius causes ________ rotation of the scapula.
Upward; upward
A heart murmur that is clinically significant may be indicative of:
Valvular heart disease.
What is a positive risk factor?
Walking to and from work 3 days a week, for 20 minutes, for the past 2 months
Statements flexibility that is the MOST accurate?
With age, collagen fibers become more rigid and more resistant to stretching.
Which muscle functions to externally rotate the hip joint?
biceps femoris
The volume of blood pumped by the heart in liters per minute is defined as__________.
cardiac output
A joint is the most stable when it is in which position?
closed pack
Which movement occurs in the frontal plane?
elevation of scapula
What decreases efficiency during resistance training?
mechanical disadvantage
The ulna bone is ________ to the humerus bone.
distal
The best types of stretches to include in a warm-up for walking or cycling are:
dynamic
To fully stretch the quadriceps, the hip joint must be ________ and the knee joint ________.
extended, flexed
A lateral lunge is performed in which plane of movement?
frontal
What predicts behavior change depending on the perceived threats to one's well-being?
health belief model
The products that make up cardiac output are:
heart rate and stroke volume
Which common characteristic are reported by those experiencing symptoms consistent with coronary artery disease?
heaviness
Ischemia is caused by:
lack of oxygen
The resistance ________ and ________ of training need to be carefully progressed and monitored to limit muscle tissue damage.
load;volume
In a sit-to-stand movement, where is the center of gravity?
shifted over the base of support
Pronation of the wrist joint occurs in:
the transverse plane
To build a successful client relationship, you should:
use a client-centered approach