ACE personal trainer

How many days per week should a client do cardio exercise if they are in phase 2 of cardiorespiratory training and want to keep progressing toward their goal? 1-2 days 2-4 days 4-5 days 5-6 days

2-4 days

Jose is 18 years old. What is his estimated maximum heart rate? 202 bpm 200 bpm 220 bpm 218 bpm

202 bpm

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? 30 minutes with rest periods 10-15 minutes with no rest 3 - 5 minutes with rest periods 20 minutes with no rest

3 - 5 minutes with rest periods

What intensity should aerobic exercise be prescribed at for individuals with type II diabetes? a. 30-50% of HRR b. 50-80% of HRR c. 80-90% of HRR d. 90-100% of HRR

b. 50-80% of HRR

Women lose about half a pound of muscle per year. At 30 years old, Ashley weighs 130lbs with 25% body fat, which is almost 98 lbs. of lean weight. If Ashley weighs the same at 50 years old, then how many lbs. of body fat will have been gained? 30 lbs. of body fat 10 lbs. of body fat Not enough information is given 25 lbs. of body fat

10 lbs. of body fat

How many contacts per session should a client be completing with low-intensity drills if they are at an intermediate level with plyometric training? 140 to 200 100 to 150 200 to 220 80 to 100

100 to 150

What blood pressure measurement is considered to be a risk factor for cardiovascular disease? 130/70 mmHg 120/80 mmHg 121/81 mmHg 140/90 mmHg

140/90 mmHg

This week Janet has 3 sessions at 60 minutes apiece with an RPE rating of 5. According to the training progression scale using RPE, what is Janet's rating in points for this week? 800 points 900 points 180 points 15 points

900 points

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 seated single-arm press A standing press with a split-stance A single-arm press with an ipsilateral stance A single-arm press with a contralateral stance

A standing press with a split-stance

Jon has been strength training for 6 weeks. He is excited the he can now perform 12 repetitions of a seated row easily. What advise should you give Jon if he wants to increase his strength with this exercise? Add 10% more resistance Add 6-8 more repetitions Add 5% more resistance Add 8-12 more repetitions

Add 5% more resistance

Upon approaching a client who is unconscious and non-responsive, what should you check and in which order? Breathing, airway, and circulation Airway, circulation, and breathing Airway, breathing, and circulation Circulation, breathing, and airway

Airway, breathing, and circulation

Which man has a waist to hip ratio that puts him at risk for obesity-related disease? Mark with a ratio of 0.82 Jim with a ratio of 0.90 Alex with a ratio of .96 Both Jim and Alex

Alex with a ratio of .96

Which of these can be the cause of muscle imbalance? Poor exercise technique One side dominance Structural issues All answers are correct

All answers are correct

Which of these is recommended for exercises for youth resistance training? One to three sets of each resistance exercise Resistance that permits six to 15 reps Resistance increases of 5% - 10% increments All answers are correct

All answers are correct

Mind-body exercise continues to emerge as an effective fitness and health-enhancement modality. Which of the following are core benefits from regular participation in programs such as tai chi, qigong, and hatha yoga? Increased balance and strength Increased flexibility Increased relaxation and mental quiescence All of the above

All of the above

Using the overload principle, which of the following techniques are used to advance upper-body strength? Increase the weight and decrease the repetitions Increase the repetitions and sets Advance from a push up to a plyometric push up All of the above

All of the above

What type of activities would you recommend to a client with arthritis? Elliptical and rowing activities Aquatic activities Cycling activities All of the above

All of the above

Which of the following factors influence a client's resting heart rate? Fatigue Drugs and medication Caffeine All of the above

All of the above

What would be a goal of exercising in the treatment of cancer? Improve cardiovascular conditioning Prevent musculoskeletal deterioration Reduce symptoms such as nausea and fatigue All of the above.

All of the above.

Which of these presents a safety hazard? Allowing a client's friend to watch their session Allowing a client to finish their set while you leave A client stopping the treadmill to get a drink of water A client who is wearing old tennis shoes and a torn t-shirt

Allowing a client to finish their set while you leave

Which phase of cardiorespiratory training challenges the phosphagen system and is typically only entered into for clients with sport specific training goals? Anaerobic-endurance Training Aerobic-base Training Aerobic-efficiency Training Anaerobic-power Training

Anaerobic-power Training

hich of the following functional fitness tests is not contraindicated for individuals who suffer from low-back pain, have had recent back surgery, and/or are in the midst of an acute low-back flare-up? Trunk lateral endurance test Trunk extensor endurance test Trunk flexor endurance test Apley's scratch test

Apley's scratch test

A personal trainer may own and operate his or her own business. Which of the following would be the risk that consists of the costs of such things as property rental fees, equipment, employees and marketing in the opening of a business? Barriers to entry Financial Competition Staffing

Barriers to entry

You are watching your client's heart rate during moderate aerobic exercise and notice that her heart rate is not increasing. Which antihypertensive medication could be preventing your client's heart rate to rise even though she is exercising? Angiotensin-converting enzyme Inhibitors Angiotensin-II receptor antagonists Diuretics Beta blockers

Beta blockers

Which antihypertensive medication could be preventing your client's heart rate from increasing? Angiotensin-II receptor antagonists Diuretics Angiotensin-converting enzyme Inhibitors Beta-blockers

Beta-blockers

A diabetic client has been screened thoroughly by his physician and has clearance to exercise. The blood glucose level should be measured before and after each exercise session. When should the exercise session be postponed? If the pre-exercise blood glucose level is above 300 mg/dL If the pre-exercise blood glucose level is above 200 mg/dL If the pre-exercise blood glucose level is below 100 mg/dL Both a and c

Both a and c

Which of the following is not true when planning a resistance workout for an older adult? Clients should start with a single set of each exercise. Clients should begin with unsupported resistance exercises to improve balance. Clients should begin with a few basic resistance exercises, and progress to about a dozen exercises that cumulatively address all of the major muscle groups. Clients should train at 60-70% of maximum resistance.

Clients should begin with unsupported resistance exercises to improve balance.

What stage of learning is a client in when they are trying to understand how to perform a squat after you've explained the skill? Cognitive stage of learning Autonomous stage of learning Feedback stage of learning Associative stage of learning

Cognitive stage of learning

Catherine is a new client who has paid for 5 one-hour training sessions. In order for you to retain her as a long-term client, it is important that you develop a long-term exercise plan based on which of the following concepts? Concept of self-efficacy Concept of periodization Concept of load training Concept of assisted training

Concept of periodization

From the perspective of the trainer what would be an advantage of the direct-employee model? Employers pay for all equipment and the rest of the expenses of the facility. Per-session fees are often lower than normal Employers may need a minimum number of hours of work for the trainer Trainers need to conform to the grooming standards of the employer.

Employers pay for all equipment and the rest of the expenses of the facility.

Above which of these levels is someone exercising using the talk test? 9 rating of Perceived Exertion First Ventilatory Threshold Second Ventilatory Threshold Lactate Threshold

First Ventilatory Threshold

Muscular Power takes what two performance factors into account? Force and Velocity Agility and Force Strength and Force Work and Distance

Force and Velocity

Achieving efficient movement through opposing and contralateral pulls at joints refers to which movement principle? Neural Control Force-couple Relationships Length-tension Relationships Reciprocal Inhibition

Force-couple Relationships

When starting an exercise program with your client, you have determined that he checked "yes" to 4 risk factors on the Health Questionnaire. What is the next step in the training process? Ask to speak to his physician to obtain approval for exercise. Apologize to the client and let him know that you can't train him since he has 3 or more risk factors. Give your client a form to be signed by his physician. Design adaptive exercises that will work around his risks.

Give your client a form to be signed by his physician.

Which joint is not responsible for stability? Lumbar spine Glenohumeral Foot Knee

Glenohumeral

Which of the following best describes the principle of training overload? Exercising the appropriate muscles. Applying the appropriate amount of resistance for the desired outcome. Exercising within the range of anaerobic glycolysis. Gradually adding more resistance than the muscles have encountered.

Gradually adding more resistance than the muscles have encountered.

Ben is a new client that has been released from his physician to take part in a basic exercise program. Ben is considered a low-risk cardiac client. What is Ben's functional capacity? Less than 4 METS Greater than 7 METS Greater than 16 METS Less than 7 METS

Greater than 7 METS

Which of the following is an example of a concentric contraction? Hamstrings in a leg extension Hamstrings in a leg curl Triceps in a bicep curl Erector spinae in the upward portion of an abdominal crunch

Hamstrings in a leg curl

Which of these would mean a plaintiff's case would be dismissed in favor of the trainer? The defendant doesn't keep up the standard of care required for that duty. Harm or injury was caused by a breach of duty by the defendant Harm or injury to the plaintiff did not occur. The defendant was required to protect the plaintiff from injury.

Harm or injury to the plaintiff did not occur.

Your client has hypoglycemia. When is the best time to schedule his exercise? He should exercise in the morning before a meal. He should exercise in the evening before a meal. He should never exercise. He should exercise in the morning after a meal.

He should exercise in the morning after a meal.

Which of these is not a benefit of resistance training? Increased tensile strength in tendons Increased bone mineral density Higher cardiac output Increased muscle fiber size and contractile strength

Higher cardiac output

Which of the following assesses body fat percentage by measuring the amount of water a person displaces when completely submerged? Hydrostatic Weighing Air Displacement Plethysmography (ADP) Magnetic Resonance Imaging (MRI) Total Body Electrical Conductivity

Hydrostatic Weighing

All of the following are ways to progress agility drills, except: Increase the speed of movement Increase the complexity of the task Increase the base of support Introduce resistance such as bands and ankle weights

Increase the base of support

Carson has been resistance training with you for a month. He has been performing sets of 10-15 reps on the leg press. You have been gradually increasing the exercise workload, and he can currently perform 15 leg presses per set with 200 lbs. What is the best way to progress? Increase the number of reps per set to 20. Decrease the number of reps to 10. Increase the resistance to 210 lbs. Increase the resistance to 220 lbs.

Increase the resistance to 210 lbs.

Which type of exercise should older adults avoid in order to prevent spikes in blood pressure? Eccentric contractions Concentric contractions Flexibility training Isometric contractions

Isometric contractions

Which statement is inaccurate regarding Degenerative Disc Disease? It is more common in the thoracic spine. The intervertebral disc gradually gets worn down and eventually degenerates. It occurs between the fourth and fifth lumbar vertebrae. It occurs in individuals between the age of 30 and 50.

It occurs between the fourth and fifth lumbar vertebrae.

Tight hip adductors and weak gluteus medius muscles can lead to which compensation? Knees moving inward Excessive arching of the lumbar spine Lateral torso shift to one side Lack of foot stability

Knees moving inward

Libby is 25 years old and wants to lose weight and improve her lower body strength. Which of these is an example of an effective SMART goal for Libby? Libby will eat healthier within two weeks. Libby will complete 30 body weight squats in two minutes in one week. Libby will lose 5 lbs... Libby will complete 30 squats in two minutes.

Libby will complete 30 body weight squats in two minutes in one week.

In which resistance training phase should muscular strength and endurance be periodically assessed? Stability and Mobility training Movement training Load training Performance training

Load training

A new client has metabolic syndrome. He is cleared for exercise by his physician. Which of these recommendations is best to begin training your new client? Clients should begin with 500 minutes' total for the week. Low impact activities. Twice a week of resistance training. Clients should exercise 7 days a week with low intensity. Moderate impact activities. No resistance training.

Low impact activities. Twice a week of resistance training.

Bryan is a man who is 45 years old who stopped smoking 2 months ago. Bryan hasn't participated in an exercise program in the last 2 years. His BMI is 32. What are the exercise testing recommendations according to risk stratification based on his cardiovascular disease risk factors? Low risk, medical exam not necessary. Moderate risk, medical exam necessary before vigorous exercise. Moderate risk, doctor's supervision needed. High risk, medical exam before moderate exercise.

Moderate risk, medical exam necessary before vigorous exercise.

What role would a personal trainer play in keeping a client's diabetes in control? Monitor and adjust their nutrition. Provide feedback on when insulin should be injected. Provide supplements during the workout to keep glucose levels controlled. Motivate and client to safely and regularly participate in physical activity

Motivate and client to safely and regularly participate in physical activity

During the first two weeks of an exercise program, strength gains are typically a result of what adaptation? Hypertrophy Motor learning Increased numbers of Mitochondria Transient hypertrophy

Motor learning

Which of these modifications should you recommend for a client with carpal tunnel syndrome? Movements should involve full wrist extension. Movements should not involve stretching finger flexors and extensors. Movements should involve full wrist flexion. Movements should focus on the mid-range positions of wrist flexion and extension.

Movements should focus on the mid-range positions of wrist flexion and extension.

What stretching technique should you perform after a 5K interval workout? Dynamic and ballistic stretches PNF and dynamic stretches Myofascial release and static stretches Myofascial release and dynamic stretches

Myofascial release and static stretches

Which of the following is an example of negligence? Neglecting to ask if your client would like some water. Neglecting to give your client a break in the middle of their session. Neglecting to spot a client during a bench press exercise. Neglecting to ask a client for payment before the session

Neglecting to spot a client during a bench press exercise.

What effect would you expect to see on her heart rate response during exercise, when a client is on a diuretic? Exercising heart rate down No significant change Resting heart rate down Resting heart rate up

No significant change

Your client tells you that he wants to get into better shape because his wife loves to play tennis and he wants to be able to play with her. Which principle of behavior change is this an example of? Observational Learning Cognitions and Behavior Shaping Cognitive Behavioral Techniques

Observational Learning

What phase of the healing process is someone in if they suffered an injury and are showing signs of pain, redness and swelling? Phase 1-inflammation Phase 3-maturation and remodeling Phase 4-rehabilitation Phase 2-fibrolastic

Phase 1-inflammation

A one rep max test should be given in which phase of the ACE IFT Model? Phase 1 Phase 2 Phase 3 Phase 3 or 4

Phase 3 or 4

Which of these are a positive progression in functional movement and resistance training? Standing two-arm cable press to Shoulder bridge Woodchop to Pelvic tilts Lunges to Wall sits Plank to Prone lies on a stability ball with torso movements

Plank to Prone lies on a stability ball with torso movements

What is the major benefit of performing a cool down? Help your client lose weight faster It increases flexibility faster Prevents blood from pooling in your arms and legs Helps a client stick to a routine

Prevents blood from pooling in your arms and legs

You have performed the Thomas test with Susan and have observed that her lower thigh does not touch the table and her knee does not flex to 80 degrees. What muscles do you suspect to be tight? Hamstrings Rectus femoris Iliopsoas Primary hip flexor muscles

Primary hip flexor muscles

Which of the following does not fit within the scope of practice for an ACE Personal trainer? Provide specific diet advice Conduct fitness assessments Develop appropriate exercise programs Provide exercise instruction for various exercises

Provide specific diet advice

What is the main muscle group involved in the extension portion of a leg extension exercise? Hamstrings Quadriceps Gluteus Maximus Gastrocnemius

Quadriceps

Which of these is associated with an independent contractor versus an employee? Oversees fitness center procedures. Receives payment specific to job duties performed. Receives health benefits from the fitness center. Receives training from the fitness center.

Receives payment specific to job duties performed.

When referring to the body's "core" muscles, which of the following is not a part of this group? Latissimus dorsi Iliopsoas External obliques Rectus femoris

Rectus femoris

What do you do if a client is asking for supplement advice? Refer the client to a registered dietitian or qualified physician for further guidance. Advise your client on only the supplements you are knowledgeable about. Refer the client to a nutrition store. Show the client only the supplements your gym carries.

Refer the client to a registered dietitian or qualified physician for further guidance.

You are performing the risk-management protocol and are specifying the risks that may be encountered in the areas of instruction, supervision, facilities, equipment, contracts, and business structure. What step of the risk-management protocol are you performing? Risk evaluation Selection of an approach for managing each risk Implementation Risk identification

Risk identification

Your client, Ben, comes to you with a goal of "being more flexible for his golf and tennis game". You help Randy define his goals in more specific and measurable terms so that his progress can be evaluated. Helping him set these effective goals are commonly said to be: Time-Bound Goals Process Goals Product Goals SMART Goals

SMART Goals

Which postural deviation is your client experiencing if she has a lateral spinal curvature? Scoliosis Lordosis Sway-Back Kyphosis

Scoliosis

The latissimus dorsi and teres major are the prime moving muscles for which movement? Shoulder adduction Scapula elevation Scapula flexion Shoulder abduction

Shoulder adduction

Your client wants to lose 10 lbs. and wants your advice. Which of the following is considered within your scope of practice? Outline a dietary weight loss program Explain some of the best diets on the market Show the client how to read nutrition labels All of the above

Show the client how to read nutrition labels

What type of muscle fibers are typically smaller and have more aerobic capacity? Slow-twitch Type II Both a and b Fast-twitch

Slow-twitch

You notice that a piece of equipment is not working properly, but have seen others using the piece of equipment with no problems. Which of the following would not be an approach for managing risk? Avoidance Transfer Solve Reduction

Solve

What training principle would focus on the latissimus dorsi, teres major, biceps, and forearm flexors to improve rope climbing ability? Overload Reversibility Specificity Progression

Specificity

Trainers can utilize the ACE IFT model for core conditioning and balance training. Which stage of the ACE IFT model emphasizes seat and standing stabilization over a fixed base of support? Stage 1 Stage 2 Stage 3 The later portion of stage 2 and all of stage 3

Stage 2

Why would the prime mover of the gluteals become dormant during hip extension and allow the hamstrings to become the prime mover? Reciprocal inhibition Hypertonicity Synergistic dominance Co-contraction

Synergistic dominance

When answering the Physical Activity Readiness Questionnaire (PAR-Q), your client answers "yes" to a bone or joint problem that could be made worse by a change in physical activity. What is the next step in his fitness program? Begin training at a low intensity. Conduct a fitness appraisal. Talk with her doctor about her readiness for exercise. Fill out a Health History Questionnaire.

Talk with her doctor about her readiness for exercise.

Using the SAID principle, what would be implied to meet your client's goals if they want to run a half-marathon? Goals should include muscular hypertrophy. The program should involve at least 3 days of speed work. The program should progress to mimic the demands of the activity. There should be different intensities that stress both the aerobic and anaerobic systems.

The program should progress to mimic the demands of the activity.

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 3 Training zone 2 Between zone 1 and 2 Training zone 1

Training zone 2

Which of the following is not a part of muscular endurance testing? Push-up test Body-weight test Vertical jump test Curl-up test

Vertical jump test

Which of these scenarios would be considered negligence? You don't allow a client to exercise without clearance from a physician because they are undergoing radiation for cancer and they are anemic. You monitor a client's exercise intensity with the Karvonen method. They take beta-blockers and are hypertensive. A client who is currently recovering from hip replacement is now cleared for exercise. You focus your training on hip/leg abduction, strengthening, and lateral movements You recommend to a diabetic client that you will monitor their blood glucose levels prior to and after exercising.

You monitor a client's exercise intensity with the Karvonen method. They take beta-blockers and are hypertensive.

Which increase in intensity is standard in a linear progression model for a novice or intermediate trainee? a. 2.5% b. 5% c. 10% d. 15%

b. 5%

Which of the following environmental testing conditions can most confound results of a physiologic assessment? a. An ambient air temperature of 96 degrees Fahrenheit b. An ambient air temperature of 80 degrees Fahrenheit c. Time of day being 10 am d. Time of day being 7 pm

a. An ambient air temperature of 96 degrees Fahrenheit Given physiologic assessments consist of measuring vital signs, environmental factors that influence the body's hemodynamics should be taken into account. Time of day would not inherently affect this, however temperature may. If ambient temperature is much higher than core body temperature (96 degrees Fahrenheit) then heart rate among other measures will be affected. 80 degrees Fahrenheit is close enough to core body temperature that it would not meaningfully influence physiology in a way that confounds the assessment.

Which of the following is a positive risk factor? a. HDL cholesterol at 37 mg/dl b. Exercises 3 times per week c. Blood pressure 120/85 d. LDL cholesterol at 120 mg/dl

a. HDL cholesterol at 37 mg/dl

All of the following do not need a doctors clearance except which? a. Heart murmur b. High HDL Cholesterol c. Father died of a heart attack at 75 years old d. Postural imbalances

a. Heart murmur

Shelly is a 29-year-old woman who you recently took through a thorough health-risk appraisal. She is motivated and wants to begin exercising. During the appraisal, you found that her BMI is 32, she was diagnosed with type 2 diabetes last year and is taking medication for it. Shelly has been walking at a moderate intensity for at least 60 minutes for the past 6 months. Her systolic BP is 138 mmHg and diastolic is 87 mmHg. LDL cholesterol = 125, HDL = 55. What is her risk classification and risk factor count according to ACSM guidelines? a. High risk, 1 factor b. High risk, 2 factors c. Moderate risk, 1 factor d. Moderate risk, 2 factors

a. High risk, 1 factor

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

Personal trainers often work as independent contractors. What individual type of insurance is most recommended to purchase when working as an independent contractor in the fitness industry? a. Liability insurance b. General insurance c. Health insurance d. No insurance is recommended as an independent contractor

a. Liability insurance

What are the three levels of a periodized program? a. Microcycles, mesocycles, and macrocycles b. Microcycles, mesocycles, and megacycles c. Minicycles, mediocycles, and megacycles d. Minicycles, mediocycles, and macrocycles

a. Microcycles, mesocycles, and macrocycles

Which method of feedback on exercise difficulty should you discuss with your client during the initial interview? a. The Borg Rating of Perceived Exertion Scale b. The Naughton Protocol c. The Duke Nomogram d. The Karvonen Method

a. The Borg Rating of Perceived Exertion Scale

What can submaximal cycle ergometer testing predict? a. VO2max b. Body Mass Index c. Body Fat Percent d. All of the above

a. VO2max

How long should your client rest between sets when training for muscular endurance? a. under 30 seconds b. 30-90 seconds c. 2-5 minutes d. It doesn't matter.

a. under 30 seconds

During communication it is important to give about _____ of distance to respect the clients personal space. a. 3 to 5 feet b. 1.5 to 4 feet c. less than 2 feet d. more than 4 feet

b. 1.5 to 4 feet

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

Your client has a goal of increasing multiple effort power. How many repetitions should she perform during the typical set? a. 1-2 b. 3-5 c. 6-10 d. 11-15

b. 3-5

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

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.

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.

Beta Blockers: a. Increase blood pressure and decrease heart rate b. Decrease heart rate and decrease blood pressure c. Increase heart rate and increase blood pressure d. Increase heart rate and decrease blood pressure

b. Decrease heart rate and decrease blood pressure

A blood pressure of 142/92 is considered: a. Low b. High c. Normal d. Moderate

b. High

This form states that the client is acknowledging having been notified about the risks associated with exercise. a. Waiver b. Informed Consent c. Release of Liability d. Medical Release

b. Informed Consent

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

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? a. Low b. Moderate c. High d. Very High

b. Moderate Given the individual has 2 or more risk factors for cardiovascular disease, but is asymptomatic with no past history of cardiovascular disease, he is placed in the moderate category. If an individual has less than 2 risk factors they will be placed in the low risk category. If they are symptomatic or have a history of cardiovascular disease they are placed in the high category. The very high category does not exist.

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

What is suggested when a client answers yes to one or more of the PAR-Q questions? a. Ask further questions and if they don't have any other problems begin exercise b. Receive a doctors clearance before beginning exercise c. Exercise lightly with low intensity d. Exercise at a moderate intensity

b. Receive a doctors clearance before beginning exercise

Personal trainers should learn to recognize clients who have eating disorders, such as bulimia and anorexia. In terms of professional responsibilities, which of the following should a personal trainer undertake as part of their practice with clients with eating disorders?a. Treat by recommending a diet plan b. Recommend the client consult a registered dietician c. Both a and b d. Neither a and b

b. Recommend the client consult a registered dietician

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.

A 38 year old male client wants to improve his body composition, and comes to you for assistance. He works 60 hours a week in a high stress job and is also a father of a young baby. Due to this, the client has limited availability for training and can only meet twice per week with you to train. Which of the following is most helpful in achieving his goals for you prescribe? a. Two days per week of aerobic training b. Two days of circuit resistance training c. Two days of resistance training with low reps and high workloads d. One day of aerobic training, and one day of resistance training with heavy loads

b. Two days of circuit resistance training

Shelly is a 29-year-old woman who you recently took through a thorough health-risk appraisal. She is motivated and wants to begin exercising. During the appraisal, you found that her BMI is 32, she was diagnosed with type 2 diabetes last year and is taking medication for it. Shelly has been walking at a moderate intensity for at least 60 minutes for the past 6 months. Her systolic BP is 138 mmHg and diastolic is 87 mmHg. LDL cholesterol = 125, HDL = 55. Would she need to have a medical exam before engaging in moderate exercise? a. Depends on her cardiovascular assessment b. Yes c. Not enough information d. No

b. Yes

This sign or symptom is synonymous with ischemia: a. difficulty breathing with usual activities b. pain (tightness) or discomfort in jaw c. pain sensations or cramping in lower extremities d. dizziness

b. pain (tightness) or discomfort in jaw

which of the following would be the most accurate way to measure a client's blood pressure a. sitting or standing with arm slightly flexed with both feet flat on the floor b. sitting with feet flat on the floor using right or left arm c. sitting crossed leg using the right arm only d. standing using right or left arm

b. sitting with feet flat on the floor using right or left arm

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

What is an umbrella liability policy? a. A policy that covers multiple professional practices b. A policy that covers multiple people c. A policy that covers multiple types of insurances d. A standard liability policy

c. A policy that covers multiple types of insurances

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.

Where should you spot a dumbbell movement? a. At the elbows b. At the forearms c. At the wrists d. At the shoulders

c. At the wrists

Cardiovascular disease characterized by hardening of arteries as well as thickening of arterial walls and loss of elasticity. a. Arthritis b. Chronic obstructive pulmonary disease (COPD) c. Atherosclerosis d. Diabetes

c. Atherosclerosis

Which of the following movements should be performed first on an upper body day in a resistance training program? a. Barbell biceps curl b. Barbell lying triceps extension c. Barbell bench press d. Barbell back squat

c. Barbell bench press When sequencing movements in a resistance training program, compound multi joint movements should be performed before single joint movements. Both the barbell biceps curl and barbell lying triceps extension are single joint movements for the upper body, meaning they should not be performed first. The barbell back squat is a lower body movement meaning it should not be performed on this training day. The only listed compound upper body movement is the barbell bench press.

What phenomena can be expected as an individual progresses from an intermediate to advanced trainee? a. Specificity b. Reversibility c. Diminishing returns d. Periodization

c. Diminishing returns

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.

When prescribing static stretches during a resistance training workout, when should the static stretches be performed? a. Immediately before the workout b. Between exercises during the workout c. Immediately following the workout d. Both before and after the workout

c. Immediately following the workout Static stretches should not be performed before or during a workout given they inhibit the myotatic reflex and reduce performance. Performing static stretches post workout when muscles are warm will allow flexibility to increase without compromising workout quality.

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

44.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

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

Daily stress and barriers to being active would most likely be found in which of the following questionnaires? a. FITT-VP b. PAR-Q c. Lifestyle Questionnaire d. Health History Questionnaire

c. Lifestyle Questionnaire

Which of the following questionnaires would be used as a prerequisite to start a moderate intensity fitness program? a. Health History Questionnaire b. Lifestyle Questionnaire c. PAR-Q d. FITT-VP

c. PAR-Q

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

Asking additional questions in an attempt to gather more information and encourage the client to talk further would best describe which term? a. Reflecting b. Paraphrasing c. Probing d. Deflecting

c. Probing

Which is most common location for detecting a pulse? a. Brachial arterial b. Popliteal artery c. Radial artery d. Femoral artery

c. Radial artery

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

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

The trainer and client have been working out for the past two weeks when the trainer becomes aware that the client has had multiple back injuries in the past. The client wants to continue to exercise as their back is not hurting that day. What is the best course of action for the trainer to take? a. Warm up the low back area to prevent damage b. Modify the program to address weak core muscles c. Stop the session and have the client receive medical clearance from their doctor before scheduling another training session d. Massage the area of pain

c. Stop the session and have the client receive medical clearance from their doctor before scheduling another training session

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

Why is it necessary for the personal trainer to have a client fill out a risk stratification before beginning exercise? a. To discover possible movement impairments b. To figure out the best way to approach goal setting c. To discover the potential presence of diseases to the cardiopulmonary system d. To determine if a client is cleared by a doctor to exercise

c. To discover the potential presence of diseases to the cardiopulmonary system

James 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

Veronica is 62-year-old woman who has come to you for help. Last year she had a knee replacement surgery and has not been exercising at all since her physical therapy ended 6 months ago. She has been smoking cigarettes for the past 45 years. Her father died of a myocardial infarction when he was 54 and her mother died of the same thing when she was 66. Veronica has a BMI of 23. Systolic BP = 138 mmHg, Diastolic BP = 88 mmHg. LDL cholesterol = 130 mg/dl, HDL cholesterol = 59. According to ACSM guidelines how many risk factors does Veronica have and what is her risk classification? a. 7 factors, high risk b. 7 factors, moderate risk c. 5 factors, high risk d. 5 factors, moderate risk

d. 5 factors, moderate risk

A 23 year old female client wants to begin a resistance training program with you to optimize her health and wellbeing, while building muscle. Which intensity prescription should you focus on? a. 30-50% 1RM b. 50-60% 1RM c. 60-70% 1RM d. 70-80% 1RM

d. 70-80% 1RM

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

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.

Which of the following variables can be adjusted to account for progression in a standard resistance training or cardiorespiratory exercise program? a. Volume b. Frequency c. Intensity d. All of the above

d. All of the above

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.

Which of the following medications produces a lower heart rate at rest and while exercising? a. Diuretics b. Antihistamines c. Antidepressants d. Beta Blockers

d. Beta Blockers

Which of the following is an example of what is generally measured in a physiologic assessment? a. Resting vital signs b. Joint flexibility c. Psychological mood d. Both resting vital signs and joint flexibility

d. Both resting vital signs and joint flexibility

All of the following are positive risk factors except: a. Systolic BP of 142 b. BMI of 31 c. HDL of 38mg/dl d. Fasting plasma glucose of 80 mg/dl

d. Fasting plasma glucose of 80 mg/dl

Which is not a phase in the ACE integrated training model? a. Stability and mobility training b. Movement training c. Load training d. Heart training

d. Heart training

When spotting a barbell where should your hands be? a. By your sides, ready to react when needed. b. Immediately behind the client, with hands on the barbell at all times. c. Immediately behind the client, with hands on the barbell only when the client is struggling. d. Immediately behind the client with hands just below the barbell, but not touching it, only touching the barbell when the client is at risk.

d. Immediately behind the client with hands just below the barbell, but not touching it, only touching the barbell when the client is at risk.

Which of the following is not a method of managing risk? a. Avoidance b. Transfer c. Reduction d. Incrementing

d. Incrementing Incrementing is not a method of managing risk. The other three options are all strategies for managing risk and are appropriate for different situations. Avoiding risk means minimizing or removing it from an environment. This can easily be done by purchasing and maintaining high quality equipment for your facility, and ensuring clients are always supervised when exercising. Risk reduction typically reduces the frequency of losses and having regular safety inspections can facilitate this. Transferring risk means to shift pure risk from one group (typically yourself) to another (typically an insurance company).

A 44 year old man name Roger comes to you wanting to exercise. After a thorough health-risk appraisal you learn than his father had diabetes and smoked cigarettes, he quit smoking last year, he alternates between exercising on the stationary bike and treadmill 3 days per week for 30-45 per session during his lunch break at work. He has a BMI of 31, Systolic BP 142 mmHg, Diastolic BP 88 mmHg, and a total serum cholesterol of 187 mg/dl. What risk classification is Roger and how many risk factors does he have if any according to ACSM guidelines? a. High risk, 4 factors b. Low risk, 2 factors c. Moderate risk, 4 factors d. Moderate risk, 2 factors

d. Moderate risk, 2 factors

How long should an entire periodized program last? a. One training day b. One week c. One month d. Multiple months

d. Multiple months

Continually exercising with poor form can cause repetitive stress and lead to: a. Improved performance b. Muscle hypertrophy c. Muscle balance d. Overuse injuries

d. Overuse injuries

This questionnaire is limited by its lack of detail and may overlook important health conditions, medications, and past injuries. a. Release of liability waiver b. Medical Release Form c. Health-History questionnaire d. PAR-Q

d. PAR-Q

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

During initial assessments, a client's pulse can be manually taken at all of the following locations except: a. Radial artery b. Carotid artery c. Dorsalis pedis d. Pulmonary artery

d. Pulmonary artery

A client discusses how they are not comfortable working out in open spaces because they feel that people stare. The trainer responds by saying, "It sounds like you are don't like exercising in public", before suggesting a different area to workout. Which of the following communication techniques is the trainer using? a. Probing b. Clarifying c. Confronting d. Reflecting

d. Reflecting

A client wants to increase the strength of her upper back muscles. Which of the following exercises will help the least with this goal? a. The barbell bent over row b. The barbell high pull c. The face pull d. The seated machine back extension

d. The seated machine back extension The face pull and barbell bent over row involve training the rhomboids and rear deltoids, among other upper back muscles. The barbell high pull is driven by the upper trapezius, which is a muscle of the upper back. The seated machine back extension is driven by the erector spinae and other lower back muscles, with none of its agonists being anatomically located on the upper back.

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?

In which of these assessments can a personal trainer determine possible movement compensations that are associated with poor posture? Balance and core assessments Static postural assessments Body composition assessments Movement screens

static postural assessments