ACE Exam Prep

Sacrum

5 fused vertebrae

Sinus Bradycardia

<60 normal sinus rhythm of RHR

Scrutinizing the quality of research evidence

Considered a step in the formal process to determine evidence - based practice.

Good head position

Earlobe should align over the acromion process

Stage 1 hypertension

Systolic: 140-159 Diastolic: 90-99 ex: 120/82 mmHg

quadriceps dominance

The client is driving the knees forward during the descent of the squat

Thoracic Spine Mobility Screen process entails...?

The client to sit down in a chair while having a squeezable ball or block between the knees. The dowel is placed just below the collar bones as the arm are crossed over at holding it in place. The client is then asked to turn to the side in a trunk rotation. Each side should gain 45 degrees. Trainer looks at the client in a transverse position.

During the shoulder stabilization screening the trainer looks at...?

The stabilization of the scapulothoracic joint and core control during a closed kinetic chain pushing movement from the sagittal view.

Hip adduction deviation is when

There is a lateral tilt of the pelvis that elevates one hip higher than the other

PRIMARY purpose of the Thomas test

To evaluate the length of the muscles involved in hip flexion

A 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 feels. Your client only answers with 3-4 words comfortably. What training zone are they likely in?

Training zone 2

Neuromuscular efficiency refers to

to the ability of the nervous system to properly recruit the correct muscles to produce and reduce force as well as dynamically stabilize the body's structure in all three planes of motion.

absolute strength

total amount of weight that a person can lift or move

increased stroke volume

volume of blood pumped in each beat ex: RHR new average is 78 bpm compared to last weeks average of 70 bpm

synergistic dominance

when the synergistic muscle is specifically taking over the agonist muscle.

anterior pelvic tilt

Hip flexors and erector spinae are expected to be tight

arteriosclerosis

hardening and narrowing of the arteries due to PLAQUE

Double progression training protocol

increase the number of reps until you hit a predetermined number and then you increase the weight and start again at a specified number of reps.

During submaximal exercise, ventilation

increases linearly with oxygen uptake and carbon dioxide production.

Second disproportionate increase in ventilation or the second ventilatory threshold vt2 also is called respiratory Compton threshold RCT curse at the point where

lactate is rapidly increasing with intensity and represents hyperventilation with extra CO2 that is being produced.

Abduction of leg

This movement occurs in the frontal plane

McGill's Torso Muscular Endurance Test Battery, a client's flexion score is 120 secs w/ a flexion/extension ratio score of 0.80. What is the clients extension score

150

A client who is recovering from a stroke. They have clearance from her physician and recommendations to use a recumbent bike and to work on balance exercises. How long should her activities last?

3 - 5 minutes with rest periods

Lack of abdominal strength

A client is experiencing a "collapsing" of the low back during a shoulder push stabilization screen. What is most likely causing the compensation?

body weight squat

A closed kinetic chain movement

Lack of joint stability

A correctible factor for a client whose assessment identifies muscular imbalances and postural deviations

Muscular Strength Example

A new client provided a sample of a previous workout that included 3 set of 5 reps with a weight load of 90% of 1rep max and rest intervals of 2-5.

Your client has properly performed a bilateral chest press from a seated position without making contact with a backrest after 4 weeks of training. What is the next progression of this movement?

A standing press with a split-stance

Loss of 5lb per decade

Adults who do not perform muscular training will typically see which of the following muscular tissue responses as they age

relative strength

Amount of force that one can exert in relation to one's body weight or per unit of muscle cross section.

Performance Training

Anaerobic power is typically performed during which of the following stages of training?

Minimum of 20 minutes of steady state cardiorespiratory exercise in ZONE 1 on at least THREE days/wk

Before progressing into Fitness training, a client should be able to consistently perform which of the following?

5 primary movements

Bend & lift (squatting). Single leg movements (stairs, lunges, walking). Pushing movements (vacuum). Pulling movements (opening door, vacuum). Rotational movements (spinal - reaching behind you)

Standing from a chair is which primary movement?

Bend and lift

fitness training

Cardiorespiratory interval training is typically introduced during which stage of training

Hamstrings

During the concentric portion of a seated leg extension, which muscle group is performing as the antagonist?

frontal plane

Divides the body into front and back portions.

Cervical Spine Extensors

From The side view of a standing row assessment, you notice the client's head migrates forward. What muscles are likely underactive?

Lumbar dominance? (squat)

Implies that there is a lack of core abdominal gluteal muscle strength to counteract the force of the hip flexors and erector spinae as they pull the pelvis forward during the squat movement.

Deadlift

Isometric action

In the shoulder flexion and extension test the client is asked

Lay on their back on the ground and raise their arms above their head in the shoulder extension test. Clients are asked to lay face down on the ground while extending their shoulders behind their back while their arms are straight in a shoulder rotation test. The starting position requires the client to lay on their back with their arms out beside them bent at a 90-degree angle upward the external or lateral shoulder rotation is when they go from that 90° of straight up to flat on the ground adjacent to their head on either side. In the internal or medial shoulder rotation they do the opposite and rotate their shoulders down so their arms are 90° out from their body but their hands by the rib cage.

6 secs

MOST commonly recommended training tempo for new exercises?

20 mins

Minimum amount of time a client should be able to perform steady state cardiorespiratory exercise at a rating of perceived exertion of 3 to 4 before progressing to Fitness Training

A 55 year old sedentary man, with a family history of smoking and diabetes mellitus comes to your studio, looking for a personal trainer. However, he states during his health history evaluation that he has no signs or symptoms of cardiovascular disease. Which risk category for cardiovascular disease would he fall under?

Moderate

McGill's Torso Muscular Endurance Test Battery

Most likely to be contraindicated for a client w/ lower back pain

What stretching technique should you perform after a 5K interval workout?

Myofascial release and static stretches

What effect would you expect to see on her heart rate response during exercise, when a client is on a diuretic?

No significant effect

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?

Precontemplation

In which stage of the Theoretical Model of Behavior Change is a client ready to adopt and live a healthy lifestyle?

Preparation

5-7 ml/kg

RECOMMENDED fluid intake prior to exercise

10%

RECOMMENDED weekly or biweekly exercise duration progression for cardiorespiratory training over the first four to six weeks of training a new client

posterior pelvic tilt

Rectus abdominis and hamstrings are thought to be tight

SMART goals

Specific, Measurable, Achievable, Relevant, and Time-bound.

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?

Static Posture

Proprioceptive Neuromuscular Facilitation (PNF)

Stretch muscle statically, contract and stretch muscle statically beyond initial static stretch

What can submaximal cycle ergometer testing predict?

VO2MAX - Submax cycle ergometer testing is a form of graded exercise test and not able to assess body composition, height, or weight. It is typically used to predict values of physiological variables at maximal exercise, like VO2max. VO2max is the greatest amount of oxygen an individual can consume per minute.

VT1 - First Ventilatory Threshold

Ventilation starts increasing non-linearly

0.76

Waist to Hip Ratio WHR for a client whose waist measure 29 in and hip circumference measures 38

70%-80%

When developing a performance training program for a client, what percentage should be spent in training zone 1?

The frontal plane view from behind

posterior

decreased cardiac output

Why would a client who is a marathon runner have experienced a reduced heart rate at the same running speed that previously produced a higher heart rate?

reciprocal inhibition

a neuromuscular reflex that inhibits opposing muscles during movement. It can be more involved in stretching actively.

lordosis

abnormal anterior curvature of the lumbar spine (sway-back condition) anterior pelvic tilt

Lordosis

an excessive inward curve of the spine

Kyphosis posture

an excessive outward curve of the spine results in an abnormal rounding of the upper back

Sway-Back posture

an increase in the posterior tilt of the pelvis and the trunk and thoracic kyphosis in comparison to a neutral posture.

The frontal plane view from the front

anterior

60-70 bpm

average resting heart rate (MALES)

sagittal plane

divides body into left and right