ACE

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 When training for muscular endurance, a rest interval of less than 30 seconds in between sets of resistance exercise is optimal.

An ACE certified personal trainer must complete how many continuing education hours in what period of time to keep their certification active? a. 10 hours in 1 year b. 20 hours in 2 years c. 20 hours in 1 year d. 10 hours in 2 years

b. 20 hours in 2 years An ACE certified personal trainer must complete 20 hours of continuing education study in a two year time period to keep one's certification active.

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 A person exercising for the purpose of general fitness should rest for 30-90 seconds in between sets of a resistance exercise.

Which of the following is typically considered by clients to be the most important factor in creating a positive first impression? a. A trainer who is in good shape. b. A trainer who communicates well. c. A trainer who offers to listen to his or her home-life problems. d. A trainer who has good posture and appears sure of themselves.

b. A trainer who communicates well. Based on study of client-feedback, the most important aspect of a good first impression consisted of a trainer listening and being genuinely interested in what they had to say.

You have been working with Judy for 1 month now. Her initial goals were to gain strength in her lower body and you have been working on body weight squats and lunges. She can perform 3 sets of 15 squats without a struggle. What is the best course of action to continue to increase her lower body strength significantly? a. Continue with the program as it is. b. Add resistance to her squats and lunges. c. Increase the number of squats to 20 repetitions per set. d. Discontinue the squats and lunges until she finds them difficult again.

b. Add resistance to her squats and lunges. Adding resistance is the next step in strength increase. This will produce significant results in lower body strength as opposed to increasing repetitions.

In what stage of the client-trainer relationship are health-history and lifestyle questionnaires administered? a. Rapport Stage b. Investigation Stage c. Planning Stage d. Action Stage

b. Investigation Stage The investigation stage occurs between the rapport stage and planning stage, and is typically when a trainer will ask a client to fill out a health-history or lifestyle questionnaire.

In which stage of the Theoretical Model of Behavior Change is a client ready to adopt and live a healthy lifestyle? a. Contemplation b. Preparation c. Precontemplation d. Action

b. Preparation A person in the preparation phase may be somewhat sporadic in their activity level, but is ready to make the change to a healthy lifestyle.

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. A sequence of controlled shoulder movements with one arm raised an inch off the ground is an appropriate beginning exercise for core stability.

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 When training for muscular strength or power a person should rest for a good 2-5 minutes between sets of resistance exercise.

Which of the following is within the ACE personal trainer's scope of practice? a. Advising a client on which types of supplements to take. b. Giving relationship advice to a client. c. Assisting a client in setting realistic fitness goals. d. Gently massaging a client's sore muscle.

c. Assisting a client in setting realistic fitness goals. ACE personal trainers need to stay within their scope of practice, which includes helping a client set goals, in order to keep the client safe and avoid legal issues.

What is an example of the "tell, show, do" technique used in the early stages of training? a. Telling your client to show you how to correctly perform an exercise. b. Showing your client proper form of every exercise and allowing them to try it on their own later. c. Explaining the proper way to perform an exercise, showing your client, and then allowing them to try the exercise. d. Watching the client perform the exercise and giving feedback about the proper form.

c. Explaining the proper way to perform an exercise, showing your client, and then allowing them to try the exercise. As a trainer you should always explain how to perform the exercise and show your client how it should look before they perform it. You should also allow them to try it immediately after, while you are with them.

Which of the following is NOT a symptom of inflammation at a joint? a. Pain b. Warmth c. Increased range of motion d. Loss of function

c. Increased range of motion A person suffering from inflammation will experience decreased range of motion at that joint due to swelling.

Which of the following is a form that notifies the client of the risk associated with exercise? a. Physical Activity Readiness Questionnaire (PAR-Q) b. Health History Questionnaire c. Informed Consent form d. Liability Waiver

c. Informed Consent form An informed Consent form notifies the participant of the risk of injury associated with exercise.

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. Investigation Stage This is an example of gathering information, which you should do before the planning stage. This is part of the investigation stage.

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. Precontemplation In the precontemplation phase people are beginning to understand the implications of being inactive, but are not quite ready to commit to a change yet.

Dan is a new client whom you are meeting with for the first time today. He will most likely be evaluating you as a trainer through both your verbal and non-verbal communication. What stage of the client-trainer relationship are you in with Dan? a. Planning Stage b. Action Stage c. Rapport Stage d. Investigation Stage

c. Rapport Stage When you are first meeting a client and verbal and non-verbal communication are extremely important to consider, you are in the rapport stage.

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. Static Posture It is considered best to test a client's static posture after taking resting measures but before getting into training.

Which of the following is appropriate according to the ACE personal trainer's scope of practice? a. Diagnosing a client's ankle injury. b. Massaging a client's shoulder. c. Teaching a client self myo-fascial releasing techniques. d. Setting up a calorie-restricted diet plan for a client.

c. Teaching a client self myo-fascial releasing techniques. Teaching self-massage is a hands-free way to help a client reduce muscle soreness, thus staying within the ACE personal trainer's scope of practice.

ames 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 An athlete with advanced skill like James should train no less than 4 times a week and can train up to 7 if done properly.

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 While it is recommended to wait 48 hours in between general resistance training sessions, when training at a workload as high as 80-90% of a client's 1RM it is recommended to wait 72 hours before working the muscle group again.

Which of the following is an absolute contraindication to stretching? a. Presence of osteoporosis b. Joint swelling c. Prolonged immobilization of muscles d. A healing fracture site

d. A healing fracture site While some conditions may pose slight concern and require extra consideration while stretching, a healing fracture site should never be stretched, no matter what.

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. All of the above. Tone of voice, facial expressions and body language can all effect how a client views and hears you, regardless of what you are saying.

Saying things like, "I understand, 125 feels like your ideal weight." Is an example of which positive listening skill? a. Encouraging b. Planning c. Questioning d. Paraphrasing

d. Paraphrasing Paraphrasing is a great way to show the client that you are listening as well as to make sure you are hearing what they are saying correctly.

Which of the following is an example of a good open-ended question? a. Do you feel that you are ready to begin a fitness program? b. Do you have any questions about personal training? c. Are there any exercises that you dislike? d. What made you decide to pursue personal training?

d. What made you decide to pursue personal training? Any question that requires an answer other than "yes" or "no" is an open-ended question and keeps the conversation going.