ACE Certification Practice Test

Which of the following is true regarding muscle fiber type? a. Speed of contraction is dependent upon the type of activity performed. b. Fast twitch fibers contract faster than slow twitch fibers. c. Slow twitch fibers contract faster than fast twitch fibers. d. Slow twitch fibers contract faster than fast twitch fibers.

b. Fast twitch fibers contract faster than slow twitch fibers.

In which plane of motion do abduction and adduction occur? a. Transverse b. Frontal c. Multiplanar d. Sagittal

b. Frontal

Which of the following would be the MOST credible source for providing a client with nutrition information? a. MyFitnessPal b. Harvard University's healthy eating plate c. A book on the Keto Diet d. A book offering a prescription for nutritional healing

b. Harvard University's healthy eating plate

To teach a client to activate the gluteal muscles and apply the principle of reciprocal inhibition, which of the following muscles or muscle groups should be stretched? a. Quadriceps b. Hip Flexors c. Hamstrings d. Piriformis

b. Hip Flexors

After a warm outdoor training session with a client, which of the following signs or symptoms would MOST likely suggest heat stroke and require medical attention? a. Weak, rapid pulse, and nausea b. Hot, dry skin, and rapid, strong pulse c. Cold, clammy skin, and profuse sweating d. Headache and dizziness

b. Hot, dry skin, and rapid, strong pulse

Which of the following represents the BEST practice for client exercise record keeping? a. Requesting the client keep their own workout log for the greatest accountability. b. Keeping an updated exercise log in the client's files with specific notations for progress, program changes, or injuries c. Requesting the client report any exercise completed on one's own time in a journal. d. Keeping a chart of pre and pst-exercise heart rate readings, as well as other biometric information.

b. Keeping an updated exercise log in the client's files with specific notations for progress, program changes, or injuries

Which deviation of the spine is defined as an excessive posterior curvature that typically occurs in the thoracic region? a. Lordosis b. Kyphosis c. Sway back d. Scoliosis

b. Kyphosis

An ACE Certified Personal Trainer is incorporating supersets into a client's program. Which of the following would be MOST appropriate to include in the program? a. Performing walking lunges until muscle overload is achieved without rest periods. b. Overhead press followed by pushups and chin ups without rest periods. c. Adding repetitions on the second and third set of squats with a 30-60 second rest between sets. d. Bench press followed by a 30-60 second rest period before completing a second heavier set.

b. Overhead press followed by pushups and chin ups without rest periods.

During the push up exercise, which muscles act eccentrically to lower the body toward the ground? a. Pectoralis major, trapezius, andbiceps b. Pectoralis major, serratus anterior, and triceps c. Rhomoids, biceps, andtrapezius d.

b. Pectoralis major, serratus anterior, and triceps

Which of the following pre-participation screening tools was designed with the PRIMARY goal of reducing unnecessary barriers to exercise? a. Exercise history and attitudes questionnaire. b. Physical Activity Readiness Questionnaire for Everyone (PAR-Q+) c. Waiver d. Informed consent

b. Physical Activity Readiness Questionnaire for Everyone (PAR-Q+)

In the initial interview, a new client reveals that he or she would like information on basic nutrition. As an ACE Certified Personal Trainer, which of the following would be the MOST appropriate action? a. Refer the client to a registered dietitian b. Provide a handout with the MyPlate recommendations and a link to the website c. Suggest the client eat a high protein , low carbohydrate diet to kick start weight-loss d. Suggest several popular meal-planning websites

b. Provide a handout with the MyPlate recommendations and a link to the website

Which of the following best describes the Golgi tendon organ? a. Recognizes when there is not enough tension within a muscle and causes a greater contraction in the agonist muscle group known as autogenic inhibition. b. Recognizes when there is too much tension on a muscle from being overstretched or contracted too tightly and causes an inhibition of the contraction known as autogenic inhibition. c. Stretches when a muscle stretches because of its alignment with the muscle fibers and elicits a stretch reflex known as reciprocal inhibition. d. Stretches when a muscle stretches because of its alignment with the muscle fibers and elicits a stretch reflex, causing the antagonist to relax.

b. Recognizes when there is too much tension on a muscle from being overstretched or contracted too tightly and causes an inhibition of the contraction known as autogenic inhibition.

During a postural assessment, an ACE certified personal trainer notices that client is displaying a kyphotic posture. Which of the following muscle or muscle groups is most likely inhibited? a. Anterior chest/shoulders b. Scapular stabilizers c. Latissimus dorsi d. Neck extensors

b. Scapular stabilizers

Which of the following statements is true regarding muscle fiber type? a. Fast twitch are more efficient than slow twitch b. Slow twitch are more efficient than fast twitch c. Fast and slow twitch are equally efficient d. Efficiency of the muscle fibers depends on the type of muscle activity being performed.

b. Slow twitch are more efficient than fast twitch

After conducting the McGil's torso muscular endurance test battery, an ACE Certified Personal Trainer notes a client's demonstrated deficiencies in these core functional assessments. Which of the following types of exercises would have the MOST benefits? a. core stabilization exercises b. low back stabilization exercises c. low back flexibility exercises d. core endurance exercises

b. low back stabilization exercises

Which of the following is the recommended timing and amount of water to drink before exercise for a 130 lb client? a. 16-20 ozs at least 2 hours before exercise b. 28-32 ozs at least 2 hours before exercise c. 10-14 ozs at least 4 hours before exercise d. 5-8 ozs at least 4 hours before exercise

c. 10-14 ozs at least 4 hours before exercise

Which rest interval is MOST appropriate between sets for a client whose goal is to improve his or her general muscular fitness? a. 2-5 minutes b. 30-90 seconds c. 2-3 minutes d. less than 30 seconds

c. 2-3 minutes

How many types of muscle tissue are found in the human body? a. 8 b. 2 c. 3 d. 5

c. 3

An ACE Certified Personal Trainer's new client is selecting to opt out of any physiological assessments. Which of the following is the BEST client-centered response? a. Refer the client to another personal trainer who will work with the client. b. Ask the client to clarify the reasoning for not completing the assessments. c. Acknowledge the client's requests and carefully design a program based on client preferences and health-history information. d. Inform the client that physiological assessments are required for exercise programming and to measure success.

c. Acknowledge the client's requests and carefully design a program based on client preferences and health-history information.

A long-standing client who has a one-repetition maximum bench press of 200 lbs has a goal of increasing his 1 RM to 250 lbs. Which load increase percentage is MOST appropriate initially? a. 5% b. 12% c. 7% d. 10%

a. 5%

Which of the following BEST describes the double-progression muscular training protocol? a. After being able to complete 15 leg presses with 100 lbs, increase the weight by 5% to 105 lbs, drop the repetitions to 12, and continue with this weight until able to complete 15 repetitions. b. After being able to complete 10 repetitions within 60 seconds, then complete 20 repetitions in 120 seconds. c. After being able to complete 15 leg presses with 100 lbs, increase the weight by 5% to 105 lbs, and continue performing 15 repetitions

a. After being able to complete 15 leg presses with 100 lbs, increase the weight by 5% to 105 lbs, drop the repetitions to 12, and continue with this weight until able to complete 15 repetitions.

What are the two major macronutrients that fuel metabolism? a. Carbohydrates and fat b. Electrolytes and protein c. Protein and fat d. Protein and carbohydrates

a. Carbohydrates and fat

Which of the following muscles serve as the PRIMARY mover in a bench press exercise? a. Pectoralis major b. Serratus anterior c. Latissimus dorsi d. Rectus abdominis

a. Pectoralis major

During reciprocal inhibition, what does the stretch reflex cause the muscle being stretched and the opposing muscle that is contracting to do? a. Reciprocal inhibition causes the stretched muscle to contract and the contracting muscle to relax. b. Reciprocal inhibition causes the stretched muscle to relax and the contracting muscle into a greater contraction. c. The stretch reflex has no impact on the contracting muscle and only causes the stretched muscle group to contract. d. The stretch reflex has no impact on the muscle.

a. Reciprocal inhibition causes the stretched muscle to contract and the contracting muscle to relax.

When working with a client who has Coronary Artery Disease, which of the following is contraindicated? a. Valsalva maneuver b. Moving through full, pain-free range of motion during exercise c. Weight machines d. Exercising at a rating of perceived exertion of 12 to 13 on a 6 to 20 scale

a. Valsalva maneuver

A nutrition label states the following: -250 calories per serving -9 g of protein per serving Which of the following represents the percentage of protein calories? a. 32% b. 14% c. 25% d. 21%

b. 14%

Which of the following is the MOST appropriate strength ratio between the hamstrings and quadriceps? a. 3:2 b. 2:3 c. 1:1 d. 1:3

b. 2:3

Which of the following BEST represents a benefit/advantage to operating a franchise? a. Franchises provide their own training and advice on business operations as long as they are aligned with the franchiser. b. Access to national advertising programs and the ability to share costs associated with marketing and brand identity with other franchise owners. c. The franchisee agrees to follow the franchise's operating model, as outlined by the company's business plan. d. The upfront costs for the franchise fee and the ongoing costs to maintain the association with the parent brand of the franchise are straightforward.

b. Access to national advertising programs and the ability to share costs associated with marketing and brand identity with other franchise owners.

An ACE Certified Personal trainer is working with a client who has recently met his long-term weight loss goal. The client posts on social media about the success with a before and after photo. Which of the following is the MOST appropriate way for the personal trainer to use this photo for marketing purposes? a. Ask the client to write a testimonial to accompany the post on your social media. b. Ask the client to sign a release granting permission to share the post. c. Save the photo and re-post it from the fitness facility's secure website. d.Share on social media from the client's original post and link to the client's original post.

b. Ask the client to sign a release granting permission to share the post.

A client has informed their ACE Certified Personal Trainer that he will be going on vacation for three weeks. Which of the following would be MOST appropriate to reduce the risk of the client experiencing a lapse in his program? a. Provide a list of lapse-prevention strategies other clients found beneficial. b. Collaborate with the client to plan for a lapse before it happens. c. Provide the client with a workout to do while on vacation. d. Tell the client to enjoy his vacation and contact you when he returns.

b. Collaborate with the client to plan for a lapse before it happens.

Which of the following exercises is an example of an open chain exercise? a. Pull-up b. Dumbbell chest press c. Push up d. Bodyweight squat

b. Dumbbell chest press

A client's vehicle is in the repair shop and he is requesting a ride from the ACE Certified Personal Trainer. Which of the following is the MOST appropriate course of action? a. Offer the client a ride to the fitness facility but have them sit in the back seat. b. Request the client use public transportation. c. Call the automobile insurance company to inquire if coverage for their client regarding injuries/accidents are covered. d. Cancel the personal training session.

c. Call the automobile insurance company to inquire if coverage for their client regarding injuries/accidents are covered.

Which of the following statements is true regarding muscle fiber type? a. Fast and slow twitch fibers produce the same amount of force. b. Slow twitch fibers produce more force than fast twitch fibers. c. Fast twitch fibers produce more force than slow twitch fibers. d. The amount of force produced depends onthe type of activity performed.

c. Fast twitch fibers produce more force than slow twitch fibers.

Squeezing a block between the legs during a bridge pose engages which muscle group? a. Hip external rotators b. Hip abductors c. Hip adductors d. Hip flexors

c. Hip adductors

Which of the following is MOST effective when setting goals with a client? a. Incorporate cheat days in each weekly routine. b. Use extrinsic rewards when completing goals. c. Keep the number of goals manageable and attainable. d. Incorporate a punishment-style workout when goals are not met.

c. Keep the number of goals manageable and attainable.

During an initial consultation with a client, an ACE Certified Personal Trainer is taking steps to establish rapport. This BEST represents which element of the self-determination theory? a. Competence b. Autonomy c. Relatedness d. Benefit

c. Relatedness

In which plane of motion do flexion and extension occur? a. Multiplanar b. Transverse c. Sagittal d. Frontal

c. Sagittal

Which of the following exercises are MOST appropriate for a client whose goal is to increase muscular strength in her erector spinae muscles? a. Prone plank and abdominal bracing b. bent knee sit-ups, partial curl ups, and pelvic tilts c. squat, deadlift, and prone back extension exercises d. twisting bent knee curl ups (rotation same side) and curl ups

c. squat, deadlift, and prone back extension exercises

During a training session, a client incurs an injury, receives first aid, and is safe. Which of the following would be the MOST appropriate next step for an ACE Certified Personal Trainer? a. Verify the client has signed the waiver on file b. Call the client's emergency contact c. Report the incident to a colleague d. Complete an incident report

d. Complete an incident report

Which of the following is the MOST appropriate way for an ACE Certified Personal Trainer to introduce a new exercise to a client? a. Have another client demonstrate the exercise and show modifications for it. b. Instruct the client to perform the exercise while offering constructive feedback on form. c. Show the client a video of the exercise, the ask what starting weight he or she would like to begin with. d. Explain the exercise, then demonstrate it before having the client perform the exercise.

d. Explain the exercise, then demonstrate it before having the client perform the exercise.

Which of the following actions occurs in the sagittal plane? a. Elevation b.Supination c. Rotation d. Flexion

d. Flexion

Which of the following is a chronic adaptation to aerobic exercise? a. Decreased maximal oxygen consumption b. Decreased respiratory capacity c. Increased blood pressure d. Improved blood glucose and lipid control

d. Improved blood glucose and lipid control

Which of the following is the MOST likely to increase intrinsic motivation for exercise participation? a. Losing 5% of body fat in the first six months b. Logging exercise activity in a daily journal c. Buying oneself a gift after six weeks of exercise d. Joining a neighborhood walking group

d. Joining a neighborhood walking group

An ACE Certified Personal Trainer is developing a program for a client in her third microcycle. The program consists of alternating days of exercise at the following workloads: - Session 1: 180 lbs, 4 reps -Session 2: 180 lbs, 4 reps - Session 3: 180 lbs, 4 reps Which of the following is the BEST description of this training program? a. Fartlek training b. Overload training c. Undulated periodization d. Linear periodization

d. Linear periodization

Which of the following BEST represents a benefit of the DASH eating plan? a. Increases high-density lipoprotein (HDL) cholesterol levels by 5 g b. Lowers low-density lipoprotein (LDL) cholesterol levels by 5 g c. Increases cardiac output by approximately 5L/min d. Lowers systolic blood pressure (SBP) by5 to 6 mmHg

d. Lowers systolic blood pressure (SBP) by5 to 6 mmHg

An ACE Certified Personal Trainer is working with a client who is pregnant and cleared to exercise. During a recent exercise session, she complained of persistent calf pain and cramping. Which of the following is the MOST appropriate course of action? a. Explain that calf pain is likely due to delayed-onset muscle soreness from the previous session. b. Modify the exercise program by only including upper body exercises. c. Perform myofascial release for the calf muscles. d. Postpone the exercise session, document the incident, and have the client contact her physician.

d. Postpone the exercise session, document the incident, and have the client contact her physician.

An ACE Certified Personal Trainer's client has travelled to the mountains for a ski vacation and reports experiencing signs and symptoms of altitude sickness. Which of the following would be MOST appropriate for the client to become accustomed to exercising at a higher altitude? a. Run a race in advance b. Continue training as normal c. Train with an altitude mask d. Prolonged warm-up and cool-down

d. Prolonged warm-up and cool-down

An ACE Certified Personal Trainer has been training a client for six months. The client wishes to increase muscle size and asks the personal trainer about recommended supplements to take. Which of the following actions is the MOST appropriate? a. Recommend the supplements that are sold by the health club b. Do not specifically tell the client what to take, but rather, show the client what the personal trainer uses. c. Ask the client to compare a three-day food log to review what nutrients might be missing. d. Provide the client with evidence-based educational resources on the use of supplements.

d. Provide the client with evidence-based educational resources on the use of supplements.

A client is progressing from the Functional Training phase to the Movement Training phase of Muscular Training. Which of the following exercises would be MOST appropriate to include in the program at this point? a. Plyometric lunge b. Kettlebell swing c. Shoulder ridge d. Sit-to-stand

d. Sit-to-stand

When meeting with a client for an initial consultation, which of the following personal trainer behaviors would MOST likely communicate professionalism and increase the client's confidence? a. Speaking with a loud and tense voice. b. Placing the hands on the hips when meeting the client. c. Using hand gestures that are firm, abrupt, and direct. d. Speaking with a voice that is firm and confident.

d. Speaking with a voice that is firm and confident.

During a recent assessment, an ACE Certified Personal Trainer identifies her adult client's blood pressure as 120/80 mmHg. Which of the following categories would be BEST classify this client's blood pressure reading? a. Stage 2 hypertension b. Normal c. Elevated d. Stage 1 hypertension

d. Stage 1 hypertension

Which stretching technique involves a steady stretch of a muscle for up to 30 seconds and can be active or passive in nature? a. Proprioceptiveneuromuscular facilitation (PNP) b. Dynamic c. Ballistic d. Static

d. Static

During a recent treadmill training session, an ACE Certified Personal Trainer's client severely strained his hamstrings and missed three days of work. Which of the following forms would be MOST important for the client to have signed to bar him from potential recovery from their injury? a. Informed consent b. Agreement to participate c. Health history form d. Waiver

d. Waiver

An ACE Certified Personal Trainer is working with a client who discloses the use of nicotine replacement therapy. Which of the following should the personal trainer expect when assessing the client's resting heart rate? a. a normal resting heart rate b. no significant change in resting heart rate c. a decrease in resting heart rate d. an increase in resting heart rate

d. an increase in resting heart rate