ACE Chapter 11 Quiz

An ACE Certified Personal Trainer begins working with a client whose profession requires moderate physical activity throughout the day. The client reports participating in a recreational sports league at least three evenings per week. Based on the information provided, in which Cardiorespiratory Training phase is it MOST appropriate for this client to begin?

Fitness training

Which of the following is a PRIMARY characteristic of Functional Training for muscular fitness?

Focus on establishing/reestablishing postural stability and kinetic chain mobility

An ACE Certified Personal Trainer is working with an intermediate client looking to improve speed and agility. What is the MOST appropriate duration and what energy system is being used during the drill?

Less than 10 secords; phosphagen system

Which of the following is the MOST appropriate recommendation for a client performing Functional Training?

Progress exercise volume and challenges as function improves

An ACE Certified Personal Trainer is facilitating a stretching session with a client. The client performs a passive 10-second pre-stretch, then pushes against the force provided by the personal trainer. Which of the following BEST identifies this type of stretching?

Proprioceptive neuromuscular facilitation

Which of the following is a benefit to the client for participating in small-group training?

Reduced cost per session

Evidence-based practice is a multifaceted approach to exercise programming, including the client, personal trainer expertise and experience, and which of the following?

Research Findings

Which of the following exercises is MOST appropriate to include in a program for a client wishing to improve core stabilization?

Rocking quadruped

Which of the following is considered a step in the formal process to determine evidence-based practice?

Scrutinizing the quality of research evidence

An ACE Certified Personal Trainer is working with a client who has no previous balance- training experience. Which of the following exercises is MOST appropriate for the client to complete?

Sitting in a chair and extending one leg

Cessation of a regular exercise program can abolish all training adaptation within which of the following timeframes?

1 month

A client has recently progressed into the Fitness Training phase of Cardiorespiratory Training. Which is the INITIAL recommended work- to- recovery interval ratio for the client?

1:3

Which is the MINIMUM amount of time a client should be able to perform steady-state cardiorespiratory exercise at a rating of perceived exertion of 3 to 4 before progressing to Fitness Training?

20 min

Which is the MINIMUM recommended frequency and duration for balance exercises in older adults?

3 days per week for 10 to 15 mintues per session

Which of the following describes the MOST appropriate time for a client to perform plyometric drills in a training session?

At the beginning, following a dynamic warm up

An ACE Certified Personal Trainer is working with a client whose goal is to improve performance and movement velocity. The client is currently training using lateral movement patterns. Which is the MOST appropriate movement pattern progression?

Backpedal

A client who is working on achieving her fitness goals has been performing body-weight stationary lunges with good form and execution and is ready to advance this exercise. Which of the following is the MOST appropriate progression??

Stationary lunges with dumbells in hands

Which of the following is the recommended plyometric training volume for a client with some plyometric experience?

100 to 120 contracts per session

A client has inquired about adding plyometric-training workouts into her exercise program. Which of the following is the BEST recommended recovery time between sessions?

48 to 72 hours

Which is the recommended heart-rate reserve (HRR) for a client engaging in active recovery?

55 to 60 %

An ACE Certified Personal Trainer is developing a Performance Training program for a client. What percentage of time should be spent training in zone 1?

70 to 80%

An ACE Certified Personal Trainer is developing a five-week cardiorespiratory Base Training program for a client. The client is exercising four times per week for a cumulative total of 60 minutes in week 1. Following appropriate weekly progressions, what should the client's exercise duration be during week 4?

80 min

Which of the following is the MOST accurate training tip for speed and agility drills?

Drive the arms from the shoulders, no the elbows

An ACE Certified Personal Trainer is working with a client whose goal is to improve performance. The client is successfully training with multiple linear jumps and is ready to increase the intensity. Which exercise progressions would be MOST appropriate?

Multidirectional jumps

An ACE Certified Personal Trainer is developing an exercise program for a client who wishes to focus on Load/Speed Training. Which of the following is MOST appropriate for the trainer to include in the program design?

Using adequate resistance-training loads to help the client reach muscular strength endurance, and hypertrophy goals