Extra Questions

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.

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

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

According to prescription guidelines, rest periods for muscular endurance training programs should be kept under 30 seconds.

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%

According to progression guidelines, 5% is the standard amount. Progressing slower is not necessary and progressing faster will lead to stalling very quickly.

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

As a trainee adapts, they can expect to encounter diminishing returns. The amount of muscular hypertrophy and overall adaptation that occurs due to training will lessen the more adapted an individual is. Trainees will adapt much more during their first 6 months of training than they will 2-3 years into training.

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

This is the definition of an umbrella liability policy. The other options are not the definition. Umbrella policies can cover numerous things, however both body and property insurance are commonly included in umbrella plans for personal trainers. If a client injures themselves performing a heavy barbell back squat by suddenly dropping the bar, they will likely incur bodily damage and potentially damage the barbell, the floor of your facility or the rack.

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

When spotting a dumbell movement, it is important to spot at the joint most proximal to the dumbbell which is the wrist. It is a very common mistake for newer trainers to spot at the elbows, but this is dangerous.

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

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

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

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.

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 The pulmonary artery is a deep artery and cannot be palpated manually. The other three are superficial and can thus be felt and measured by the hands.

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 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.

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 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.

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 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 Psychological mood is not measured in a physiologic assessment given it is a psychometric variable. However, resting vital signs (such as heart rate and blood pressure) as well as joint flexibility are measured.

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 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.

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

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 Training with heavy or high work-loads and low reps will primarily help increase muscular strength, and not facilitate much change in body composition. Similarly, aerobic training can help increase total daily energy expenditure making fat loss easier, but it is not the best choice given it does not promote an improvement in body composition through increasing fat free mass. Circuit training both promotes hypertrophy and increases total daily energy expenditure, helping improve body composition in multiple ways and making it the best choice.