ACE Personal Trainer 2015

What is the approximate standard deviation of an individual's maximum heart rate?

12 bpm

John performs 3 sets of 10 bicep curls with a 50-pound barbell. What is the training volume of his bicep curls?

1500 pounds

How many days per week should a 13-year-old boy perform resistance training?

2-3 days/wk

Which of the following is a component of a business plan?

Executive summary Marketing plan Risk analysis

Which of the following is NOT a preventable risk factor for heart disease?

Family history

Which of the following training modes involves an unstructured varying of intensities throughout a workout, involving both the aerobic and anaerobic systems?

Fartlek training

Which of the following are utilized for aerobic energy production?

Fatty acids

Which of the following training principles cannot be altered during an exercise session?

Frequency

Which of the following are utilized for anaerobic energy production?

Glycogen

Which of the following is important to consider when choosing which assessments to utilize with a client?

Goals Physical Limitations Age

What is the major muscle group involved in the flexion portion of a leg curl exercise?

Hamstrings

Which of the following is an example of a concentric contraction?

Hamstrings in a leg curl

When on the treadmill, your client becomes dizzy and passes out. She hits her head on the ground. She is unconscious and non-responsive. What is an appropriate action to take?

Have a coworker call 911 while you stay with her.

Bob is a 45-year-old man who quit smoking 2 months ago. He has not participated in any exercise program in 2 years. His body mass index (BMI) is 32. What are the exercise testing recommendations according to risk stratification based on his cardiovascular disease risk factors?

High risk, medical exam before moderate exercise.

When designing static-balance training programs, which stance is the most appropriate in the beginning stage of progression?

Hip-width stance

How often should Ratings of Perceived Exertion (RPEs) be taken throughout a cardiorespiratory assessment?

Once every minute

Which of the following does aerobic exercise utilize but anaerobic does not?

Oxygen

What is the workload of 1 MET associated with?

Oxygen consumption at rest

In which resistance training phase should assessments for power, speed, agility and reactivity be conducted?

Performance training

Which of the following is true when taking circumference measurements?

Rotate through measurement sites to allow skin to regain normal quality.

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?

2-5 minutes

What is an appropriate MET value for walking slowly?

2.0

How many minutes should a client who is of a poor fitness level exercise for per day?

20-30 minutes

Jose is 18 years old. What is his estimated maximum heart rate

202 bpm

What is the recommended frequency of cardiorespiratory training generally accepted by ACSM for healthy adults?

3-5 days per week

Which of the following are signs of hypoglycemia?

Excess sweating Hunger Headache

What is an example of testing absolute strength?

1 RM leg-press test

Which of the following is a common management technique for musculoskeletal injuries?

-Anti-inflammatory medication -Avoiding aggravating movements -Physical therapy

According to ACSM guidelines, what are the recommendations of cardiorespiratory exercise intensity and frequency for healthy adults?

-Moderate-intensity exercise at least 5 days/wk -Vigorous-intensity exercise at least 3 days/wk

The Performance training phase should last at least how long?

4 weeks

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?

4-7

What is the minimum amount of time you should allow each muscle group to recover before performing resistance training with the same muscle group again?

48 hours

What is the optimal training intensity when resistance training for hypertrophy?

70-80% of 1RM

Tim is training to increase muscular strength. What percent of his 1 repetition maximum should he be training at to accomplish this goal?

70-90% of 1RM

Jim's 1 repetition maximum for bench press is 100 pounds. If Jim follows the typical relative muscular endurance pattern, approximately what resistance should he be able to bench press for 10 repetitions?

75 pounds

Janice is a 35-year-old woman who wants to improve her overall muscular fitness. When resistance training, how many repetitions should she perform per set?

8-15

Which individual might a muscular power test be inappropriate for?

A 56-year-old woman looking to get back into skiing.

Which of the following is an example of a client who should be referred to a physical therapist?

A client with a reoccurring knee injury.

Which of the following individuals would be least likely to benefit from Body Mass Index?

A man with 8% body fat who weighs 230 pounds.

Moving the leg laterally away from the body in the frontal plane is referred to as:

Abduction

A one-repetition maximum test evaluates which type of strength?

Absolute strength

Which of the following skill-related assessments evaluates how accurately and rapidly a person can change direction?

Agility

Upon approaching a client who is unconscious and non-responsive, what should you check and in which order?

Airway, breathing and circulation

Which man has a waist to hip ratio that puts him at risk for obesity-related disease?

Alex with a ratio of .95

Which of the following skill-related assessments evaluates the amount of work performed in a given unit of time?

Anaerobic Power

According to the ACE IFT Model, what is phase 4 of the cardiorespiratory training component?

Anaerobic Power Training

Collecting heart rate throughout a cardiovascular assessment is important in order to determine if an individual is experiencing which of the following conditions?

Cardiovascular drift

Abigail has been training with you for a year. She has begun seeing fewer results lately and is becoming discouraged. What is the best way to increase the results she is getting when she has reached a plateau and is unable to increase resistance or number of repetitions?

Change the exercise modality

Which exercise is an example of a pushing movement?

Chest press

Which of the following medications can affect a person's exercising heart rate?

Cold Medications

Which of the following factors contribute to the intensity of performance training?

Complexity of movement Speed Body weight

What information does the Health History Questionnaire collect?

Detailed medical and health information.

After taking the Exercise-Induced Feeling Inventory 12 weeks into their program, your client appears to have the mood profile of "Positive Engagement". What might your client have answered to feeling very strongly?

Enthusiastic

What information does the Informed Consent form collect?

Evidence of disclosure

Which of the following is an example of overtraining syndrome?

Increased resting heart rate

What is the best method for discussing nutrition with your client?

Instruct them to go to choosemyplate.gov and to follow the instructions on the web site.

When designing an exercise program for Mark you decide on 60-minute sessions of resistance training 3 times per week. Which training principle have you forgotten to include in Mark's exercise plan?

Intensity

In what stage of the client-trainer relationship are health-history and lifestyle questionnaires administered?

Investigation Stage

In which stage of the client-trainer relationship should the trainer learn their client's likes and dislikes?

Investigation Stage

What should the trainer do if an unsafe facility condition is noticed?

Notify management and avoid the area

In which situation is it not okay to utilize and display the ACE logo?

Items for sale such as videos

Which of the following compensatory movements is most likely to occur during the downward phase of a single-leg squat?

Lateral hip shift

Which of the following is an example of Load training?

Leg extension

Which of the following presents a safety hazard?

Letting the client finish their set while you leave to get their folder

Which of the following is administered to assess a person's level of cardiorespiratory function?

Maximal Oxygen Uptake (VO2max)

In what specific location should the arm be measured?

Midway between the acromion and the olecranon process with the arm relaxed

Your client is on the treadmill exercising at 5 METs and 50% of her VO2max, a level that she sustains for 45 minutes. What level of exercise is she performing at?

Moderate Exercise

Your client is complaining of pain with extension of her elbow. She has a history of lateral epicondylitis (tennis elbow). What is the best course of action to take in continuing her exercise program?

Modify the program with cross training.

Molly is a 25-year-old woman who wants to lose weight and improve lower body strength. Which of the following is an example of an effective SMART goal for Molly?

Molly will complete 30 body weight squats in 2 minutes within one week

Matthew is a new client that you have been seeing for two weeks now. You have completed the health risk appraisal and with no medical clearance needed, checked his resting measures, tested his static and dynamic posture as well as performed body composition and aerobic tests. What is the best test to perform next in his training process?

Muscular Endurance and Strength

What component of fitness does the push-up test measure?

Muscular endurance

Which of the following adaptations to exercise refers to the increase the number of myofibrils in a muscle fiber?

Myofibrillar hypertrophy

Which of the following is an example of negligence?

Neglecting to spot a client during a bench press exercise

Which movement principle ensures that impulses are transmitted to the intended muscles?

Neural Control

Which of the following is an example of the force-couple relationship working properly?

Neutral pelvic position

Which of the following is an example of a Muscle Imbalance?

Poor exercise technique

What information does the Exercise History and Attitude Questionnaire collect?

Previous exercise including adherence experience

Which component of stability and mobility training should be addressed first?

Proximal stability of the lumbar spine

Which of the following is an example of an eccentric contraction?

Quadriceps in a leg curl

Tight plantar flexors can lead to which compensation?

Raised heels

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?

Rapport Stage

When referring to the body's "core" muscles, which of the following is not a part of this group?

Rectus femoris

Your new client informs you that she has diabetes and is taking insulin. What is the most important thing to do for this client?

Refer her to a physician prior to beginning an exercise program

What is the best course of action if a client is asking for advice on supplements?

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

Which of the following tests evaluates cardiorespiratory fitness?

Rockport Fitness Walking Test

When training a client to activate their core for the purpose of gaining proximal stability, what exercise modality should come first in the progression?

Sagittal plane shoulder movements with one arm raised off the floor.

Which action comes first after conducting static and dynamic analyses and determining alight postural deviations?

Stability and Mobility Training

What position should you take when spotting a client during a bench press exercise?

Stand with a steady base above the client's head with your hands following under the bar in case they need assistance.

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?

Static Posture

In which assessment can a personal trainer determine potential movement compensations associated with poor posture?

Static postural assessments

Which of the following exercises is best suited for improving hip mobility for an individual with lumbar stability concerns?

Supine bent-knee marches

What is an example of non-verbal communication?

Tone of voice. Facial expression. Body language.

Which of the following is NOT a myth about resistance training?

Training with very light resistance that can be performed for more than two minutes is not beneficial for muscle development

Jacob is talking 2-3 words at a time during aerobic exercise. When utilizing the Talk Test, which training zone is Jacob in?

Training zone 3

What three sites are suggested for skinfold measurement in women?

Triceps, thigh and suprailium

When filling out the "medications" portion of the Health History Questionnaire, your client lets you know that he is taking a beta-blocking medication. Once obtaining a physician's release for exercise, what is the most important difference in this client's exercise program versus a client who is not taking beta-blockers?

Use Rate of Perceived Exertion (RPE. to determine the level at which he is exercising as his heart rate will not go up

How do you determine a person's waist-to-hip ratio?

Waist measurement divided by hip measurement

When should resistance be increased in a resistance training program?

When the client can reach the end-range repetitions in all sets of the exercise.

All of the following can cause a fitness test to be inaccurate EXCEPT:

a. Client b. Trainer c. Equipment check d. None of the Above There are many factors that can cause a fitness test to be inaccurate