Domain II ACSM EP-C
When demonstrating a bicep curl for your client using dumbbells, which of the following cues should you give?
"Be sure not to swing your arms and throw your back into the exercise."
A client completes the first set of an unfamiliar free-weight exercise. Which of the following statements is the MOST appropriate feedback?
"Exhale when you push the weight up. You started out just fine, so slow down just a bit, and get your breathing in sync."
Weight loss after exercise indicates less than optimal hydration. Athletes should consume ________ of fluid per pound of weight lost during activity.
1 pint (approximately 600 mL)
Your client, who is a novice exerciser, wants to begin resistance training in preparation for a 1-month backpacking trip he will be taking thorough the Rocky Mountains. Which of the following training sets and reps would be appropriate for the first few weeks of training?
1 to 3 sets of 8 to 12 reps
Energy balance is important for body weight and body composition goals. In addition to performing exercises that will enlarge muscle mass, clients seeking to increase muscle mass should slightly increase daily energy intake by:
300 to 400 kcal
USDA dietary guidelines recommend that daily sodium intake for diabetics, hypertensives, African Americans, individuals with chronic kidney disease, or persons age 51 and older should be no more than:
1,500 mg
What is the recommend repetition range for a healthy older adult?
10-15
Your client is eating an item of food with 25 grams of protein. How many calories from protein are there in total?
100 kcal
Which of the following counts as part of the fruit group?
100% fruit juice
A 42-year-old, moderately-trained female client has a resting heart rate of 60 bpm? Which of the following is the MOST appropriate target heart rate range?
143 to 154 bpm 70-80% VO2max
You are working with a client who weighs 180 lbs 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?
169 lbs
What is the recommended work-to-rest ratio when performing depth jumps?
1:10
Which of the following would result in the GREATEST total training volume?
2 sets x 12 reps with 90 lbs
Reduced athletic performance is associated with body water weight loss of ________ during activity.
2%
The minimum number of minutes of vigorous-intensity aerobic activity needed 5 days each week is:
20 minutes
What is the recommended minimum daily intake of carbohydrate grams per kilogram of body weight?
3
A 36-year-old female client would like to start playing tennis on the weekends. She has a BMI of 32 and has led a very sedentary lifestyle. Which of the following exercise programs is most appropriate?
30 minutes of walking per day, 5 days per week, at 40-59% of HRR
A client with hardly any regular past exercise history plans to work with you for 8 weeks as she is ready to get fit and lose weight. Based on this information, what would be the MOST effective way to help her become regularly active and work toward her goal?
30 minutes per day, shorter multiple bouts
How long should heavy eccentric training be performed?
4- to 6-week training cycles, 1 or 2 times per year
Your client eats 1,200 kcal per day, with 30% of calories from fat. How many grams of fat per day does the client eat?
40 grams
Which of the following activities relies predominantly on anaerobic glycolysis for energy?
400-m run
The recommended calorie/energy distribution for athletes and physically active adults includes which of the following?
45% to 65% of total calories from carbohydrates
For the body to adapt to exercise efficiently, how much rest time should someone allow between resistance training programs with any given muscle groups?
48 hours
Approximately 95% of adults who successfully lose weight regain their weight within:
5 years
Which of the following is the most appropriate aerobic exercise intensity for individuals with cardiac disease who have been cleared for exercise?
55% HRR
What is the maximum percentage of 1-RM that should be used to improve muscular power in older adults?
60%
For a Type 1 diabetic, which of the following preexercise blood glucose levels is an indication to ingest a carbohydrate snack?
65 mg/dL
Your client who is a novice exerciser demonstrates that she can perform a one-repetition maximum bench press at 100 lbs. What would be an appropriate starting resistance for the first set of 12 repetitions?
65-70 lbs
At what age are children physically and mentally ready for resistance training exercise?
7 to 8
Approximately what percentage of cardiac output is distributed to skeletal muscles during exercise?
85% to 90%
Which of the following clients with a known cardiovascular disease would be classified as low risk for exercise?
A client with a resting blood pressure of 145/91
A female client is taking a multivitamin supplement and she has no specific nutrient deficiencies. What should the supplement provide?
A maximum of 100% of recommended daily allowances
An ideal exercise to improve the activities of daily living for a client who has back pain would be:
A squat against the wall with a stability ball behind the back
Which of the following is the BEST rationale for strengthening the core musculature?
A strong core facilitates efficient energy transfer between the upper and lower extremities
Basketball would be a good sport choice for which of the following populations?
Adults with a regular exercise program and at least average physical fitness
Which of the following is TRUE regarding the mode of flexibility during warm-up and cool-down?
All modes are effective and may be used during warm-up and/or cool-down
To accomplish progressive overload, increase the intensity and/or volume by increasing resistance, increasing the number of sets/reps/exercises, or:
Altering rest intervals
Minimizing the length of the ________ phase maximizes the use of elastic energy in plyometric training.
Amortization
Which of the following phases in plyometric training must be as short as possible to maximize training adaptations?
Amortization
A key benefit from regular physical activity or exercise is a decrease in:
Anxiety and depression
Which of the following cardiac variables will increase as a result of regular aerobic training at a submaximal effort?
Arteriovenous oxygen difference
The Theory of Planned Behavior suggests that successful behavior change is dependent on the client's subjective norms, perceived control, and:
Attitude
During the 1 RM bench press, it is important to:
Avoid a Valsalva maneuver
Which skill-related activity is essential in minimizing the risk of developing osteoporosis?
Balance
Which skill-related exercises would be MOST beneficial for older adults?
Balance and coordination
USDA dietary guidelines recommend reducing certain food components, increasing nutrients, building healthy eating patterns, and:
Balancing calories to manage weight
Which of the following is MOST appropriate placement of the barbell during the back squat exercise?
Base of the neck near T2
To properly perform static stretching, the muscles should:
Be held in a stationary position for several seconds at peak tension
If you take special care to end the initial client meeting with personalization and hospitality, clients will MOST likely:
Be motivated and inspired to return for the next visit.
Consider the following program: Perform a total of six exercises, one from each of the following areas: hips and legs, chest, back, shoulders, low back, and abdominals, 1 to 2 sets, 8 to 12 reps, 2 to 3 times per week. For which client is such a program BEST suited?
Beginner
An improper cool-down may cause which of the following?
Blood pooling in the legs
In the cardiorespiratory system, where does gas and nutrient exchange take place?
Capillaries
The EP-C determines that a desired small gain would require too much time for a client to achieve. Which of the following is MOST appropriate?
Capping the training session
What tools do athletes use for variable resistance training?
Chains
Increased mitochondrial density is a result of:
Chronic cardiorespiratory activity
Which type of resistance training program would be best for a client with diabetes?
Circuit training at a low intensity
Which exercise would be BEST suited for an advanced athlete?
Clean and jerk
To minimize any type of detraining effects, strength training should primarily consist of:
Concentric training
You are working with a client who wants to train for a specific athletic competition. Which of the following does the client need to have completed prior to progressing to advanced training?
Consistent progressive training for a least 1 year
To avoid underhydration during activity, make sure your clients:
Consume fluids on a fixed time interval
When exercising in the heat, which material works best to keep the body cool?
CoolMax
The intensity of work is represented by ________, amount of force is represented by ________, and displacement is represented by the ________.
RPE; resistance; ROM
The BEST cardiovascular training routine for someone with diabetes is:
Daily for 20 to 60 minutes
Which type of periodization is MOST appropriate for accommodating a client's schedule?
Daily undulating
The BEST exercise routine for a client with thoracic outlet syndrome would be:
Correcting faulty biomechanics, strengthening the rotator cuff, and stretching the shoulder internal rotators and scalenes
Which of the following activities relies primarily on the oxidative system for energy?
Cycling
Joseph has reached his strength and body composition goals by strength training 3 days per week for an hour each day over the last few months. He now wants to focus on maintaining his strength while on summer vacation for a month. Which program would be MOST appropriate?
Decrease frequency to 2 days per week, training the total body for at least 1 set
When performing a dumbbell press on a stability ball that is load rated to safely support the dumbbell weight and the client's body weight, the resistance should be ________ relative to performing the exercise on a flat bench.
Decreased
Which of the following is a benefit of regular exercise?
Decreased LDL-cholesterol levels
Which of the following is NOT a chronic benefit of regular cardiovascular exercise?
Decreased exercise threshold for the onset of disease signs and symptoms
A sedentary overweight or obese person should expect which of the following after training?
Delayed onset muscle soreness
Your client states that she stretches daily but has just started to experience low back tightness the last few days. You should:
Document her comment in her records, and monitor feedback, signs, and symptoms.
A standing pendulum leg swing is considered what type of stretch?
Dynamic
The best type of stretch to include in a warm-up for walking or cycling is:
Dynamic
Which type of stretch would be MOST appropriate to warm up for soccer?
Dynamic
________ resistance training features both a lifting phase and lowering phase during each repetition
Dynamic constant external
When a muscle cannot generate sufficient force to overcome external resistance, the muscle lengthens. This is known as which type of action?
Eccentric
Which type of exercise is indicated for someone with tendonitis who is still experiencing pain?
Eccentric Training
Abdominal bracing involves:
Engaging the stabilizers such as the transverse abdominis and multifidus.
What is the primary advantage of the increase in blood volume that results from chronic aerobic exercise?
Enhanced oxygen delivery to working muscles
During unilateral contraction, which of the following muscles produce lateral flexion and axial rotation, respectively?
Erector spinae; multifidus
How does the most recent ACSM position stand describe regular cardiorespiratory, resistance, flexibility, and neuromotor training for most adults?
Essential
As part of risk management, Certified Exercise Physiologists should have written policies, procedures, and forms to ensure that they:
Exercise reasonable care
A single exercise session is referred to as resistance ________, while the combination of many consecutive sessions over time is resistance ________.
Exercise; training
In which environmental condition is it MOST important to replace body fluids?
Exercising in heat
What is the MOST appropriate course of action the EP-C should take with a client who is overtraining?
Express empathy through reflective listening
The posterior deltoid performs ________ of the shoulder joint at approximately ________.
Extension; 40-60 degrees
A new, sedentary client has come to you and wants to lose weight. Which type of periodization is MOST appropriate to use?
Flexible nonlinear
When a client extends the hips and knees from a parallel squat position to a standing position, which muscles perform the concentric action at these joints?
Gluteus maximus and quadriceps
When a client flexes the hips and knees from a standing position to a parallel squat, which muscles perform the eccentric action?
Gluteus maximus and quadriceps
Behavior change theory is important because it allows for interventions that are replicable, sustainable, and:
Generalizable
A measure of how various consumed carbohydrate foods affect blood sugar level is:
Glycemic index
Which of the following assumes that four different mechanisms affect goal-related behavior change?
Goal Setting Theory
Which of the following allows the muscles and tendons to elongate, allowing for greater range of motion in a joint?
Golgi tendon organ
During a straight-legged deadlift, which muscle(s) does MOST of the work as you extend the hip joint?
Hamstrings
Which of the following promotes the safest environment for an older adult beginning balance training?
Having spotters close by
One way to motivate clients to adhere to their exercise program is to:
Help clients set realistic goals and modify them as needed
Bilateral ankle edema is a characteristic sign of:
Heart failure or bilateral chronic venous insufficiency
The factors that make up cardiac output are:
Heart rate and stroke volume
Which of the following are actions to take when you suspect a client is having a mild hypoglycemic incident?
Help the client sit down; give a sugary drink if the client can swallow
The negative effects of a lower metabolic rate include which of the following?
Higher body weight
One of the major benefits of exercise for diabetic clients is:
Improved insulin sensitivity and blood glucose control, and decreased insulin requirements
Which of the following is an acute response to cardiorespiratory exercise?
Increase in stroke volume
An EP-C is helping a male client set goals for a resistance training program. Which of the following is MOST appropriate?
Increase push-up repetitions by 15
The most common mineral deficiency the EP-C is likely to encounter is:
Iron
Which of the following types of resistance training allows an individual to exert maximal resistance throughout an entire range of motion by controlling the movement speed?
Isokinetic
What is the MOST significant disadvantage of using BMI to assess body composition?
It is difficult for clients to interpret and utilize for body weight goals
Individuals with arthritis should ideally stretch when:
Joint pain is minimal
Which of the following is MOST appropriate for a novice athlete starting plyometric training?
Jumps in place
What is the proper exercise sequence for these advanced exercises?
Squat, lunge, bench press, tricep extension, bicep curl, abdominal crunch
Which stretch is BEST for stretching the iliopsoas?
Kneeling hip flexor stretch
An example of an open chain exercise is the:
Leg extension
The muscles that are strengthened by dumbbell shrugs are the:
Levator scapulae and upper trapezius
Which muscles function to elevate the shoulder girdle?
Levator scapulae and upper trapezius
Which of the following would be a good warm-up for a healthy adult who is about to take a 3-mile run?
Light walking, then jogging for 5 to 10 minutes
The muscles that depress the scapulothoracic joint are the
Lower trapezius and pectoralis minor
Which of the following is a benefit of using machine versus free-weight exercises?
Machines are more practical when training certain populations
Which of the following is the MOST important safety consideration when working with children?
Maintain proper hydration to avoid heat injuries
Which of the following is the MOST important consideration for an EP-C regarding supplements?
Manufacturers don't usually carry any insurance coverage
Which of the following decreases efficiency during resistance training?
Mechanical disadvantage
Individuals that report which of the following after resistance training should significantly reduce training load and volume, and increase the amount of rest?
Moderate muscular soreness
As a source of energy, fat provides:
More than twice the energy of a gram of carbohydrate.
What is the PRIMARY benefit of implementing a periodized program?
Moves past training plateaus
Resistance training in cardiac patients improves:
Muscular strength and endurance while decreasing the cardiovascular demands of a given task
A partial impairment of coronary artery blood flow will MOST likely result in:
Myocardial ischemia
Your client notices that he is able to perform several resistance exercises with more weight and a few more repetitions after the first 2 weeks of training. Which of the following BEST explains these training effects?
Neural adaptations
Which type of exercises help improve balance, agility, proprioception, gait, and coordination for the older adult?
Neuromotor
The key to optimal nutrition is:
Nutrient balance
The side-lying quadriceps stretch would be most appropriate for which type of client?
Obese
The key to determining optimal rest period lengths is to:
Observe the client
Asking the client questions such as, "Did you feel you worked out hard enough?" and "What was especially challenging today?" is the best way to:
Obtain client feedback
When demonstrating a strength exercise, the EP-C should:
Offer a verbal explanation and a physical demonstration
Social Cognitive Theory states that the most important factors in behavior change are self-efficacy and:
Outcome expectations
What principle describes the need to stress the body beyond daily activity to create fitness gains?
Overload
The feeling of chronic muscular fatigue is a sign of:
Overuse
What is the third phase in a traditional linear periodization program?
Peaking
Which of the following 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 is the primary role of the rotator cuff muscles at the shoulder joint?
Stabilize the humerus during motion
Which of the following strategies can enhance strength training when no further progress is being made?
Periodically varying the exercises
An example of variety in training is:
Periodized training
When spotting the elbow extension exercise, where is the best place to spot?
Place your hands on the client's elbows.
During the weight-bearing phase of gait, the ________ acts like a spring to store mechanical energy that is then released during foot push-off.
Plantar fascia
Which of the following provides ideal stress on the bone to promote positive adaptations in the bone?
Plyometric training
Failure of the EP-C to consider nutrition when working with a client will MOST likely result in which of the following outcomes?
Poor progression and training
Which of the following exercises is MOST effective in increasing muscular power?
Power clean
The five stages of change in the transtheoretical model include precontemplation, contemplation, maintenance, action, and:
Preparation
What does a partial squat create when done prior to a vertical jump?
Prestretch
The following 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
Which stretching technique combines passive stretching with isometric and concentric muscle actions using the autogenic and reciprocal inhibition responses of the Golgi tendon organs?
Proprioceptive neuromuscular facilitation
Before you provide a spot to a novice client for a given strength exercise, you should first:
Provide a detailed verbal and visual representation of the exercise
For a beginning client who displays some minor errors in performing an exercise, what type of cueing is MOST appropriate?
Provide encouragement for what was done well, and proceed to correct faulty movements
Energy nutrients do all of the following EXCEPT:
Provide lubrication for joint capsules
Which exercise will require a strong core component?
Push-up on a stability ball with feet close together
Which muscles act as prime movers during lateral flexion of the lumbar spine?
Quadratus lumborum, internal obliques, and external obliques
Which muscle group is responsible for knee extension?
Quadriceps
A female client wants to feel good for her 20th high school reunion in 3 months. Her goal is to lower her body fat percentage by 12%. Her profile is as follows: Age: 38 Weight: 165 pounds Height: 5 feet, 8 inches Body fat: 30% Activity level: Sedentary Lean body mass: 110 pounds Which or the following is MOST appropriate?
Reassess and adjust her body fat percentage goal
Which of the following is an acute response to exercise?
Reduced blood flow to the gut
The MOST important benefit of cardiovascular rehabilitation is:
Reduced disease symptoms
Inadequate carbohydrate intake is MOST associated with:
Reduced exercise performance
Which of the following is a chronic response to regular exercise?
Reduced resting blood pressure
You are ready to proceed with scheduling a fitness assessment with your client tomorrow. To get the most accurate heart rate response, you instruct your client to:
Refrain from drinking any caffeinated beverages 30 minutes prior to the assessment
For individuals with arthritis, a training session may have been too intense and may need to be modified if the client:
Reports greater joint pain following the training session
Which type of routine would be BEST for a client with low back pain?
Restorative exercise designed to improve the structural integrity of the lower trunk
Deborah recently went through menopause and is finding that maintaining her weight isn't as easy as it used to be and she would like to lose weight. Her husband is not supportive of exercise, and Deborah is not motivated without his support. What is the best exercise self-regulation strategy for helping Deborah begin a successful exercise program?
Revisit Deborah's motivations for exercise, and encourage her to replace her weight-loss goals with goals related to meeting new people, relieving stress, and feeling good.
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 toward the right during concentric motion
The training principle that describes the need to swim if you want to get better at swimming, cycle to improve at cycling, run to gain skill at running, is:
SAID
Running takes place in predominantly which plane of movement?
Sagittal
Which of the following is the smallest contractile unit within a muscle?
Sarcomere
A myofibril consists of many _____ and groups of these make up a single _________.
Sarcomeres; muscle fiber
USDA dietary guidelines recommend no more than 10% calories from:
Saturated fat
Which of the following activities is contraindicated for pregnant women?
Scuba diving
Which of the following 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.
An individual performs strength training for the chest and triceps on Monday, legs on Tuesday, back and biceps on Wednesday, and trunk on Thursday. This is known as:
Split routine training
Len is a 75-year-old client referred to you by an occupational therapist. He needs to strengthen the lower leg muscle most responsible for standing and walking endurance. Which variation of the calf raise exercise is most appropriate and which muscle is being emphasized?
Seated; soleus
Which of the following is considered a risk factor for atherosclerotic cardiovascular disease?
Sedentary lifestyle
Upon review of medical history, you learn that a new client has experienced symptoms that are consistent with unstable ischemia. You recommend that the client:
Seek medical treatment immediately
Which of the following has research shown to be the MOST influential predictor of successful behavior change for physical activity?
Self-monitoring
Which muscle is responsible for protraction of the scapula?
Serratus anterior
Which of the following muscles is BEST suited to prevent scapular winging?
Serratus anterior
During a standing calf raise, the knee should be:
Slightly flexed
Which of the following exercises is MOST effective in increasing muscular power?
Snatch
Kettlebell exercises designed to mimic a sport-related movement is an example of:
Specificity training
An experienced client has good flexibility and would like to address functional flexibility during his postexercise stretching routine. He should incorporate:
Static stretching and proprioceptive neuromuscular facilitation
Blood vessels in older adults who have been sedentary tend to be ______.
Stiffer
Your client is a cardiac patient and has been cleared by his physician to exercise. During a 5-minute warm-up on the treadmill, he tells you that he feels out of breath. You should:
Stop the exercise and monitor for additional signs or symptoms
During a treadmill workout at 2.5 mph, your 45-year-old male client who exercises on a regular basis starts to have abnormally uncomfortable awareness of breathing. You should:
Stop the exercise session, and refer him to his physician
During an outdoor training session, your client begins to complain about fatigue and muscle cramping. You should:
Stop the exercise, and have the client rest in a cool place
During an exercise session on the recumbent bicycle, your client has a squeezing and burning sensation down both arms. Your client passed the PAR-Q+ test, so you should:
Stop the exercise, and refer the client to a physician
In describing the relationship between weight and energy, if a person eats more than he expends, the excess energy is ________, and body weight will ________.
Stored; increase
An injury to muscle is considered a _______.
Strain
Your client has an acute hamstring strain. You should AVOID:
Stretching the hamstring for up to 60 seconds per stretch
Which type of stretch would be best for opening up the external rotators of the hips?
Supine hip rotator stretch
Which of the following sports is MOST likely to contribute to shoulder impingement?
Swimming
Which rotator cuff muscles externally rotate the shoulder joint?
Teres minor and infraspinatus
During initial client contact, the EP-C should provide a service introduction packet that contains a health history evaluation, medical clearance form (if needed), informed consent, and:
The Client-Certified Exercise Physiologist Agreement
During your initial meeting, you learn that your client's motivation is based on a hypertension diagnosis by her physician. This is consistent with:
The health belief model
Thoughts can shape both feelings and behaviors. Positive self-talk can promote confidence to make positive lifestyle change, while negative thoughts reduce the confidence needed to make change. These are called:
Thought traps
A good exercise for an athlete who needs to increase muscular strength and power would be:
Three heavy squats followed by 3 sets of jump squats
Which muscle fiber type has a high oxidative capacity?
Type I
Which muscle fiber type is predominant in a 10,000-meter runner?
Type I
During a lat pull-down, the bar should be pulled to the _________.
Upper chest
The easiest way to tell if you are dehydrated is:
Urine color
When walking on a treadmill, it is important to:
Use your arms in a natural walking pattern
The 2010 Dietary Guidelines for Americans recommend that individuals over age 50 consume foods fortified with which vitamin?
Vitamin B12
Which of the following assessments BEST determines body fat distribution?
Waist-to-hip ratio
The best exercise progression for a sedentary client who wants to begin downhill skiing again would be:
Walking, jogging, cross-country skiing, and downhill skiing
Functional isometric strength training is effective when performed near the sticking point or ________ of the exercise.
Weak point
Your client needs to strengthen her scapular retractors to enhance scapulothoracic stability. Which of the following muscles should be strengthened?
Your client needs to strengthen her scapular retractors to enhance scapulothoracic stability. Which of the following muscles should be strengthened?
