ACE Certified Personal Training Exam

The ACE IFT model includes two training comments:

Cardio respiratory training and muscular training

The greatest impact personal trainers can regularly have on the lives of their clients is to:

Change health related behaviors and establish positive relationships with exercise

In which stage of learning should a personal trainer implement the "tell, show, do" teaching technique

Cognitive stage

The gentleman sitting next to you on a plane asks a number of questions about exercise, nutrition and health. He says that he does not currently exercise, but he has been thinking about joining a gym and asks you for recommendations. Based on this information, this gentlemen's is MOST likely in which of the following stages of behavioral change?

Contemplation

The primary reason ACE has established a minimum continuing education requirement of 20 hours every two years in order to maintain a certification is to help ACE certified personal trainers: A. Earn promotions so they can advance their careers B. Increase their earning potential by adding new specialty certificates to their resumes C. Enhance their resumes to attract more clients D. Stay current with the lates exercise science research and guidelines for fitness and health

D

Which of the following is MOST likely to create a barrier to fitness-related behavioral change for some clients? A. Identifying a clients readiness to change behavior B. Creating early positive exercise experiences C. Implementing strategies for working with clients based on their personality styles D. Conducting initial comprehensive assessments of fitness and body composition

D

A client you have been working with for several months tells you that a close relative recently became seriously ill. Which of the following responses is MOST appropriate? A. "I'm so sorry. I cant imagine how difficult that must be for you?" B. "Have you considered counseling? Some of my clients have had great success with it." C. "I'm sorry! What happened?" D. "That's terrible! Tell me more about what's worrying you."

A

At what point does a candidate for the ACE personal training certification (or nay other ACE certification) agree to uphold the ACE Code of Ethics?: A. While registering for an ACE certification exam B. Once the candidate earns his or her first ACE certification C. Upon receiving a printed copy of the ACE code of ethics with the printed ACE certification D. When accepting his or her first job as an ACE certified personal trainer

A

Load/speed training includes speed, agility, quickness, and power drills that would be MOST appropriate for which client? A. 45 year old male competitive tennis player B. 33 year old female wanting to compete in her first marathon C. 27 year old male body builder D. 52 year old female recreational golfer

A

What do most allied health certification programs, such as the credentials for registered dietitians, occupational therapists, and nurse practitioners, have in common with certifications from the American Council on Exercise? A. They require a bachelors degree as a minimum eligibility requirement B. They are accredited by the national commission for certifying agencies C. They share the same collective scope of practice in allied health D. They meet the competency based exam requirement for licensure in most states

B

Chronic Diseases are also known as..

AKA Noncommunicable Diseases

What two skills can a personal trainer apply during the investigation stage to understand his or her client and elicit as much helpful information as possible while uncovering a client's motivation?

Active listening and motivational interviewing

hyperlipidemia

An excess of lipids in the blood that could be primary, as in disorders of lipid metabolism, or secondary, as in uncontrolled diabetes

A client has mastered the basics of body-weight squats and is now ready for more specific feedback to help refine her squatting technique. Which of the following stages of learning is best represented in this scenario

Associative

Self-determination theory examines two types of motivation, what are they and how do they differ?

Autonomous motivation and controlled motivation. Autonomous motivation means that people feel as if they are behaving of their own free will. They are doing something because they want to do it. Controlled motivation, on the other hand, means people are doing something because they feel pressured by demands from external forces

What assessments are essential according to the ACE IFT model and should be completed prior to a client beginning an exercise program? A. Assessing posture, functional movement, and muscular strength and endurance B. Collecting health-history data to identify limitations for exercise and the need for referral C. Assessing cardio respiratory fitness using the subliminal talk test to determine HR at VT1 D. Measuring body composition and waist to hip ratio

B

Which of the following is outside the ACE certified personal trainer scope of practice? A. Developing exercise programs for clients who have type 2 diabetes and medical clearance for exercise B. Providing guidance, motivation, and feedback to empower individuals to adhere to their exercise programs C. Implementing post-rehabilitate exercise programs for clients following their physicians' recommendations D. Creating an individualized nutritional program with specific meal plans based on physician recommendations

D

True or False: Personal Trainers can prescribe dietary supplements to clients interested in improving performance

False

A regular group exercise participant who works at a moderate intensity for 20 to 30 minutes, three times per week and with no competitive goals is ready to progress to which phase of the cardio respiratory training component of the ACE IFT model?

Fitness training

In what phase of the muscular training component of the ACE IFT model would a person be categorized if he has lumbar lordosis and limited range of motion in the hips and shoulders

Functional training

Which behavioral theory states that at least four variables influence a person's decision to change?

Health belief model

Hypertension

High blood pressure, or the elevation of resting blood pressure above 140/90 mmHg.

Catecholamines

Hormone released as part of the sympathetic response to exercise

First Ventilatory Threshold (VT1)

Intensity of aerobic exercise at which ventilation starts to increase in a non-linear fashion in response to an accumulation of metabolic by-products in the blood.

Which stage of the client-personal trainer relationship is characterized by discussions about the clients health, fitness and lifestyle

Investigation

Why is self-efficacy important to exercise-related behavior change?

It is strongly related to program adoption and maintenance

A client mentions that he prefers tactile feedback and spotting while exercising. This strategy is MOST likely indicative of which learning style?

Kinesthetic

Strength training, body building and training for muscular endurance all fall under which muscular training phase of the ACE IFT model?

Load/speed trianing

A new client tells you that she used to participate in local 10K and half marathon running events before having twins. Although she had wanted to continue running, she has not been active since her children were born two years ago. Now that they are in daycare three days per week, she has begun walking a bit and wants to begin running, with an eventual goal of completing her first marathon. Based on this information, your client has MOST likely progressed through which of the following stages of behavioral change from pre-pregnancy to meeting with you today?

Maintenance, contemplation, preparation

Beta blockers

Medication that "blocks" or limits sympathetic nervous system stimulation. Acts to slow the heart and decrease maximal heart rate and is used for cardiovascular and other medical conditions

Diuretics

Medication that produces an increase in urine volume and sodium excretion

What takes place during the planning and action stages of the client-personal trainer relationship

The planning stage involves setting goals, generating and discussing alternatives, formulating a plan, and evaluating the exercise program. In contrast, the action stage involves the client participating in his or her exercise program. Here, the personal trainer may introduce the client to self-monitoring techniques

myocardial ischemia

The result of an imbalance between myocardial oxygen supply and demand, most often caused by atherosclerotic plaques that narrow and sometimes completely block the blood supply to the heart

Associative stage of learning

The second stage of learning a motor skill, when performers have mastered the fundamentals and can concentrate on skill refinement.

Righting reflex

The tendency to give advice, push recommendations, and offer solutions; makes sustainable behavior change less likely for a client who is ambivalent about change

Autonomous stage of learning

The third stage of learning a motor skill, when the skill has become habitual or automatic for the performer.

Contemplation stage of change

This stage consists of people who are still inactive but are thinking about becoming more active in the near future (within the next 6 months)

Action stage of change

This stage is comprised of people who are engaging in regular physical activity but have been doing so for less than six months

Maintenance stage of change

This stage is marked by regular physical-activity participation for longer than six months

Preparation stage of change

This stage is marked by some engagement in physical activity, as individuals are mentally and physically preparing to adopt an activity program

Antecedents

Variables or factors that precede and influence a client's behavior

Body Composition

The makeup of the body in terms of the relative percentage of fat free mass and body fat

According to the principle of operant conditioning, which of the following consequences would be BEST for a personal trainer to use to ensure that a desired client behavior will reoccur in the future

Positive reinforcement

Describe three ways you, as a personal trainer, can create an environment in which the basic physiological needs of your clients are met

Promoting relatedness, promoting competence, and promoting autonomy

Identify the stages of the client-personal trainer relationship

Rapport, investigation, planning and action

What is decisional balance?

Refers to the evaluation of pros and cons about adopting and/or maintaining and activity program

How can personal trainers apply the ACE mover method?

By using the ABC method: (A)sk open ended questions, (B)real down barriers, (C)ollaborate Also remember that it is client focused, and clients are capable of change

A personal trainer who wants to provide massage to help clients who have tight or sore muscles can do so ONLY if: A. The personal trainer has extensive knowledge about the benefits of massage B. The client gives his or her consent for the massage C. The personal trainer becomes a licensed massage therapist D. The massage therapist is not available and the personal trainer has some training

C

The Primary purpose of professional certifications is to: A. Provide the professional with additional education to enhance his or her knowledge, skills, and abilities B. Enhance a professional's resume for employment and/or higher compensation C. Protect the public from harm by assessing if candidates meet established levels of minimum competence D. Confirm a candidates understanding of key concepts following the completion of a bachelors degree

C

Upon what foundational element is the ACE IFT model built? A. Health improvement B. Functional fitness C. Developing rapport D. Cardio respiratory fitness

C

Which of the following is NOT part of the knowledge, skills, and abilities assessed by the ACE personal trainer certification exam? A. Enhancing rapport B. Establish goals C. Building nutritional plans D. Coaching behavior change

C

Which of the following strategies would be MOST likely to enhance a client's willpower? A. Making important behavior change decisions at the end of the day B. Setting many large goals to overhaul ones lifestyle C. Planning in advance for moments of weak self-control D. Starting a behavior change plan while applying for new jobs and relocating

C

Dyspnea

Shortness of breath; a subjective difficulty or distress in breathing.

Which of the following processes is BEST exemplified by a client choosing a gym that is on the direct route between home and work?

Stimulus control

What is the most effective way to teach a new exercise to a client?

Tell the client what the exercise is, demonstrate the exercise, and have the client perform the exercise while providing feedback

Preparticipation Health Screening for individuals wanting to initiate an exercise program may be conducted using which document as a self-guided screening tool?

The PAR-Q+

Kinetic chain

The concept that joints and segments have an effect on one another during movement.

During the initial client investigation stage, which of the following questions is most important to ask?

"What are your likes and dislikes when it comes to activity?"

The new health-screening process is based on what three factors

1. The individual's current level of physical activity 2. Diagnosed cardiovascular, metabolic, or renal disease and/or the presence of signs or symptoms of cardiovascular, metabolic or renal disease 3. The desired exercise intensity

The new health-screening process is designed to identify what three categories or individuals?

1. Those who should receive medical clearance before initiating an exercise program or increasing the frequency, intensity, and/or volume of their current program 2. Those with clinically significant diseases who may benefit from participating in a medically supervised exercise program 3. Those with medical conditions that may require exclusion from exercise programs until those conditions are resolved or better controlled

Which of the following is within an ace certified personal trainer scope of practice: A. Helping clients gain a better understanding of portion sizes and healthful foods so they can make better choices B. Providing clients with individualized recipes and shopping lists for four weeks to get them on track with a specialty diet C. Conducting 24-hour dietary recalls to determine nutritional needs, and recommending nutritional intake D. Educating clients about resting metabolic rate (RMR) and the need to consumer fewer calories than RMR to lose weight

A

Physical activity readiness questionnaire for everyone PAR-Q+

A brief, self-administered medical questionnaire recognized as a safe pre-exercise screening measure for low-to-moderate (but not rigorous) exercise training

Calcium channel blockers

A class of blood pressure medications that relax and widen the blood vessels

Angiotensin II receptor antagonists

A class of drugs used to treat high blood pressure and other conditions by preventing angiotensin II from binding to angiotensin II receptors, thereby allowing blood vessels to dilate; also referred to as angiotensin receptor blockers

Angiotensin-converting enzyme (ACE) inhibitors

A class of drugs used to treat high blood pressure and other conditions by reducing the activity of angiotensin converting enzyme, which converts angiotensin I to II

Angina

A common symptom of coronary artery disease characterized by chest pain, tightness, or radiating pain resulting from a lack of blood flow to the heart muscle.

Osteoporosis

A disorder, primarily affecting postmenopausal women, in which bone density decreases and susceptibility to fractures increases.

Health Equity

A fair and equal opportunity for every individual to attain their highest level of health

Cardiovascular disease (CVD)

A general term for any disease of the heart, blood vessels, or circulation.

Operant conditioning

A learning approach that considers the manner in which behaviors are influenced by their consequences

Stages of change model

A lifestyle-modification model that suggests that people go through distinct, predictable stages when making lifestyle changes: precontemplation, contemplation, preparation, action, and maintenance. The process is not always linear.

Second Ventilatory Threshold (VT2)

A metabolic marker that represents the point at which high-intensity exercise can no longer be sustained due to an accumulation of lactate.

Health Belief Model

A model to explain health-related behaviors that suggests that an individual's decision to adopt healthy behaviors is based largely upon his or her perception of susceptibility to an illness and the probable severity of the illness. The person's view of the benefits and costs of the change also are considered.

Reduced exertion high-intensity internal training

A modified form of HIIT that shortens the traditional HIIT workout by using fewer and shorter sprints, though those sprints are at a Supra-maximal intensity

Acute Myocardial Infarction (AMI)

A myocardial infarction resulting from acute obstruction of a coronary artery

Self determination theory

A psychological theory suggesting that people need to feel competent, autonomous, and connected to others in the many domains of life

Rating of Perceived Exertion (RPE)

A scale that provides a standard means for evaluation of a participant's perception of exercise effort. The original scale ranged from to 6 to 20; a revised category rating scale ranges from 0 to 10

OARS

A tool used to explore a clients values; stands for opened ended questions, affirmations, reflections, and summarizing

Cognitive stage of learning

The first stage of learning a motor skill when performers make many gross errors and have extremely variable performances.

Which of the following is most accurate regarding personal trainers recommending supplements to their clients? A. The personal trainer should only recommend those supplements covered under his or her professional liability insurance B.unless the personal trainer has other credentials such as an RD or MD, he or she does not possess the qualifications to legally recommend supplements C. The personal trainer should become educated about the specific supplements before making any recommendations D. Due to potential complications from taking supplements with other medications, personal trainers should recommend only plant based supplements

B

Which of the following is most effective in helping a client develop program adherence? A. Providing the client with frequent changes in the program to prevent boredom B. Having the client self-monitor by keeping an exercise journal C. Implementing a reward system for each training session D. Conducting fitness assessments every week to measure progress

B

Which of the following is the BEST question a personal trainer can encourage a client to ask him or herself if he or she is experiencing a cognitive distortion: A. Why are you not thinking more positively about this? B. What is the evidence for and against this thought? C. Why is the world against me? D. Why does nothing seem to work out according to plan?

B

Which of the following is within the scope of practice for personal trainers? A. Counseling clients through life experiences that negatively impact program adherence B. Assessing clients for exercise limitations to facilitate exercise program design C. Evaluating client injuries while designing rehabilitative exercise programs D. Recommending effective supplements for clients who skip meals

B

What is the function-health-fitness-performance continuum

Based on the premise that human movement and fitness can progress and regress along a spectrum that starts developing or establishing basic functional movements and extends to performing highly advanced and specialized motions and physical work seen in athletics

Cardiorespiratory exercise in the fitness training phase includes training at which intensities?

Below, at, and above VT1 to just below VT2

What five primary movements are the focus on the movement training phase?

Bend-and-lift, single-leg, pushing, pulling and rotational movements

Which of the following strategies is not one of the four interconnected components comprising the spirit of motivational interviewing?

Dependence

Controlled motivation

Doing a task with a sense of pressure, demand or coersion

precontemplation stage of change

During this stage, people are physically inactive and are not even intending to begin an activity program

During the investigation stage, which of the following statements BEST describes active listening?

Empathetically listening to a client while maintaining an open mind and trying to put yourself in the client's shoes

Health Insurance Portability and Accountability Act (HIPAA)

Enacted in 1996, requires the U.S. Department of Health to establish national standards for electronic healthcare info to facilitate efficient and secure exchange of private health data

autonomous motivation

Engaging in activity out of free will and the desire to do so

During which phase of the cardio respiratory training component of the ACE IFT model will intervals be introduced at intensities at and above the VT2 heart rate?

Performance trianing

extrinsic motivation

Motivation that comes form external rewards, such as social rewards

intrinsic motivation

Motivation that comes from internal states, such as enjoyment or personal satisfaction.

Discuss how lifecycle factors and lifestyle factors are interrelated

Oftentimes lifestyle factors can affect/disrupt natural human development, resulting in individuals regressing along the continuum to where they are less fit or at risk for health problems

Self efficacy

One's perception of his or her ability to change or to perform specific behaviors

What are the six sources of self-efficacy?

Past performance experience, vicarious experience, verbal persuasion, physiological state appraisals, emotional state and mood appraisals, and/or imaginable experiences

During the initial interview with a new client, you learn the client's desire to exercise regularly was based on the results of a recent medical exam revealing stage 1 hypertension, dyslipidemia, and a history of cardiovascular disease. Based on this information, the client's motivation to exercise is MOST likely associated with which of the following components of behavioral change?

Perceived seriousness

What are the four variables that influence a person's decision to change in the Health Belief Model?

Perceived susceptibility to an illness, perceived seriousness of the illness, beliefs about benefits of changing, and beliefs about barriers to change