ACE EXAM - 4
Your client has osteoporosis. When designing her exercise program, you may need to avoid which of the following movements?
All of the above Each of the movements mentioned can be of concern and need to be avoided when designing a training program with a client who has osteoporosis.
Your client has met all the prerequisites in order to train in phase 4. To improve power, what phase between the concentric and eccentric actions should be kept to a minimum to produce the greatest amount of muscular force?
Amortization The amortization phase allows the body's reflexive response to concentrically contract a muscle after it has been rapidly stretched. This allows for greater power as the elastic energy built up in the eccentric phase can then be distributed immediately into concentric contraction.
Which of the following is not a health-related parameter when assessing detailed needs on your client?
Balance Balance is a skill-related parameter. Other skill-related parameters include power, speed, agility, coordination and reactivity
Jeff is an advanced client. What would be a plyometric drill to advance him to the highest intensity?
Depth jumps - The higher the intensity of a plyometric exercise is dictated by the amount of stress placed on the muscles, connective tissue, and joints. The depth jump plyometric exercise would rank at the highest in intensity and jumping in place would rank lowest in intensity.
n the sagittal plane, which fundamental movements occur?
Flexion and extension In the sagittal plane, fundamental movements include flexion, extension, hyperextension, dorsiflexion and plantarflexion.
You have just finished training your client Brian. He starts to eat a protein bar with some water. Suddenly he cannot breathe or talk and is making the universal sign for choking, by holding his neck with both hands. You immediately start a Heimlich maneuver on him. The thrusts are not successful and Brain becomes unconscious. What should you do next?
Have someone call EMS and start the steps of CPR. If thrusts with the Heimlich maneuver do not succeed in dislodging the object, the victim may become unconscious. If this occurs, the personal trainer should have someone call for help and start the steps of CPR.
Your client was performing sprints for her homework when she suddenly feels a hamstring muscle strain. All of the following contribute to this muscle strain, except:
Poor acceleration Hamstring strains are common in athletes in running and jumping sports. With poor flexibility, muscle imbalances, poor posture, training errors and improper warm up there is a substantial increase in the likelihood of hamstring strain injuries.
Your client wishes to run a half-marathon. Using the SAID principle, what would be implied to meet your client's goals?
The program should progress to mimic the demands of the activity. The SAID principle is the physiological adaptations made within the body that are specific to the demands placed upon the body. In this instance, the goals should mimic the demands of running a half-marathon.
You decide to run some assessments to test a client's mobility. Which of the following tests would be most appropriate? Your Answer
Thoracic spine mobility screen Each of the tests mentioned are assessments tools. However, only one of them (Thoracic spine mobility screen) is known to assess a client's mobility.
Which of the following is not a concern for scene safety?
Is there an incident report to fill out during the incident? Complete documentation of the event should be done after an incident.
You are beginning your business as a personal trainer and are creating your brand. Of the following, which would be the best demographic to begin building a brand identity?
New health club members who want to learn the basics of exercise training Creating and communicating a unique brand to a demographic more susceptible to purchase your services will give you the best chance of building a brand identity. Other examples could be over-50 adults looking to improve their quality of life or people preparing for an adventure vacation. Choosing a demographic that is too broad, like any non-gym member, or less likely to purchase personal training such as fitness enthusiasts and gym employees, will reduce the chances of you being able to communicate your value to potential clients.
When conducting the Stork-Stand balance test on John, he is able to hold the position for 12 seconds before his foot touches the ground. What is the level of his performance based on the Stork-Stand Balance test results?
- Anything below 20 seconds is considered poor performance for a male.
Which of the following explains the length-tension relationship during a slight stretching of the sarcomere beyond its normal resting length?
. Both a and b The length-tension relationship is the relationship between the contractile proteins and their force-generating capacity. A slight stretching of the sarcomere beyond its normal resting length increases the spatial arrangement between the muscle's contractile proteins and increases its force-generating capacity.
Given the ballistic nature of plyometric-training drills, appropriate strength, flexibility and postural mechanics are required to avoid injury. If your client weighs 200 lbs., what is the recommended weight your client should squat before he is introduced to high-intensity, lower-body plyometric drills?
300 lbs. Personal trainers should introduce clients to high-intensity, lower-body plyometric drills only after the clients have demonstrated their ability to successfully squat 1.5 times their body weight or complete five squat repetitions with 60% of their own body weight in five seconds. This will reduce the potential for injury and increase the likelihood of performance-related goal achievement for clients.
What should the target heart rate range be set at for a client with hypertension?
40-65% When using heart rate for a client with hypertension, the target should be set at the lower end of the heart-rate range, between 40% of the client's maximum heart rate and 65% of the client's maximum heart rate.
Ryan is training for a bodybuilding competition. He is strength training for muscle hypertrophy. What is the recommended training intensity for his strength training workouts?
70-80% of his 1-RM The recommended training intensity for muscle hypertrophy is about 70-80% of maximum resistance.
How would a trainer progress the overhead press exercise?
Add a slight trunk rotation To progress the overhead press you can introduce changes in the plane of movement. Other ways to progress would be to add lateral trunk movements like a side lunge. Creating a more stable environment will reduce the stresses placed on the body and will not allow for progression.
There are six external rotators of the hip. Which of the following muscles is not one of them?
Adductor magnus The adductor magnus is one of the muscles of the hip that produces adduction and internal rotation. Six external rotators of the hips: Piriformis, gemellus superior, obturator internus, gemellus inferior, quadratus femoris and the obturator externus.[1]
You are training a small group of clients for a TRX suspension class. Which type of form will you utilize to demonstrate that the client was made aware of the "normal" outcomes of the activity and their wiliness to assume the risks of participating in the TRX class?
Agreement to participate - An agreement to participate is designed to protect the personal trainer from a client claiming to be unaware of the potential risks of physical activity. Typically, the agreement to participate is utilized for "class" settings.
You are training a small group of clients for a TRX suspension class. Which type of form will you utilize to demonstrate that the client was made aware of the "normal" outcomes of the activity and their wiliness to assume the risks of participating in the TRX class?
Agreement to participate An agreement to participate is designed to protect the personal trainer from a client claiming to be unaware of the potential risks of physical activity. Typically, the agreement to participate is utilized for "class" settings.
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?
All of the above There is scientific evidence that the core benefits from these programs include increased balance, strength, and flexibility, as well as relaxation and mental quiescence. Mind-body exercise, when taught respectfully and skillfully, is an opportunity to improve health for those who wish to complement their existing fitness program or who are otherwise sedentary and are looking for some greater meaning in their daily exercise routine.
Susan is a fitness enthusiast who is looking for a higher-intensity cardiorespiratory routine. She is ready to increase the amount of sustained work at the second ventilatory threshold. In which phase of cardiorespiratory training is Susan in?
Anaerobic-endurance Training Susan is ready to go into phase 3 of cardiorespiratory training which is also referred to as lactate threshold tolerance training. In Anaerobic-endurance training, she will have the benefit of utilizing the working muscles to produce force at an extended period of time to get her at or above VT2.
Which 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?
Apley's scratch test Apley's scratch test is to assess simultaneous movements of the shoulder girdle. It does not assess muscular endurance of the deep core muscles, including the lower back, that stabilize the spine.
You are working with your bodybuilding client and decide to implement an advanced training approach. What type of approach would involve training the muscle to fatigue before receiving manual assistance from the trainer in the concentric muscle action?
Assisted training During assistance training the trainer helps with the concentric muscle action due to people being about 40% stronger on eccentric muscle actions. The post-fatigue repetitions are terminated when the exerciser has difficulty controlling the lowering action.
The knee should go no higher than hip level or 90-degree flexion. The exercise program should be carefully designed in conjunction with a physician and/or physical therapist.
Both a and b Throughout the supine drawing-in exercises, there should be no movement of the pelvis, low back, or rib cage. Movement of these joints indicates activation of the rectus abdominis and an inability to activate the TVA in an isolated manner.
Which of the following accurately identifies and states what has contributed to weight gain and obesity in today's society?
Caloric intake increased by 300 calories per day in the last few decades. Research has found that caloric intake increased by 300 calories per day from 1985 to 2002, which has contributed to weight gain and obesity in today's society. People are doing less in-home cooking and are eating out more frequently that has contributed to weight gain and obesity. Overeating is often related to stress, portion size and value perceptions, and high caloric density foods. Inactivity is also a contributor as sixty percent of Americans do not meet the recommended amount of physical activity.
Which of the following contractions consists of the mutual coordination of antagonist muscles to maintain a position?
Co-contraction Agonist and antagonist muscles contract at the same time to stabilize a joint. For example, muscles of the core and the muscles of the pelvic floor must contract together to help maintain postural alignment during exercise.
Low training volume is typical for what type of client?
Competitive powerlifter Training volume is typically lower for competitive powerlifters who perform fewer exercises, repetitions and sets with heavier weight loads as they focus on improving the muscle's ability to maximally recruit fibers to generate higher amounts of force.
Don is a 60-year-old man with high blood pressure and currently taking Angiotensin-converting Enzyme (ACE) inhibitors, as prescribed by his physician. It is important for you to understand that this medication will cause a decrease in blood pressure at rest and during exercise. Which of the following medications also decreases blood pressure?
Diuretics Diuretics increase the excretion of water and electrolytes through the kidneys. They are usually prescribed for high blood pressure, or when a person is accumulating too much fluid, as occurs with congestive heart failure. Decongestants and ibuprofen are known to raise blood pressure. Antihistamines do not have a direct effect on the heart rate or blood pressure.
How often should a trainer have a client complete the Physical Readiness Questionnaire? Your Answer
Every 12 months The PAR-Q physical activity clearance is valid for a maximum of 12 months from the date it is completed. If a client's health changes so that they then answer YES to any of the PAR-Q questions, they must tell you and a physician. The client must also talk with their physician about any changes that may need to be made to the current physical activity plan.
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?
Greater than 7 METS The term low-risk is generally applied to clients who have functional capacity greater than7 metabolic equivalents (METS) three weeks following any medical event or treatment that required hospitalization.
Your client expresses the difficulty he has with sticking with an exercise program. What would be a strategy of social support that will help prevent relapse?
Have him ask for reminders from friends about physical-activity goals or appointments. Asking for reminders from friends and family members is a great way for your client to add social-support and help adhere to his program. Other examples would be to find an enjoyable activity that is based on being active with a group or having friends and family members be encouraging and be positive about the exercise program.
During the initial investigation stage with your new client, you notice she has answered YES to having a thyroid condition and taking a new medication for elevated blood pressure. Which evaluation form would have collected information from?
Health History Questionnaire The Health History Questionnaire is a form that collects detailed medical and health information, including medications, recent or current illnesses or injuries, surgery, injury, family medical history and lifestyle.
All of the following are ways to progress agility drills, except:
Increase the base of support To progress agility drills you would want to progressively narrow the base of support. Other tips would be to create reactive drills where the client reacts to unexpected verbal or visual cues.
What is the main focus of aerobic-efficiency training?
Increasing the time of cardiorespiratory exercise while introducing intervals. Aerobic-efficiency introduces intervals to improve aerobic efficiency, fitness and health. The intervals will be in the lower end of zone 2 and eventually progress to the upper end of zone 2. The training can only progress after the client has become consistent with her cardiorespiratory exercise and can comfortably perform a minimum of 20 to 30 minutes of steady-state cardiorespiratory exercise in zone 1.
Which of the following muscles are not included in the outermost layer of the core?
Interspinali and transverse abdominis The outermost layer of the core consists of larger, more powerful muscles. Muscles in this region include rectus abdominis, erector spinae, external and internal obliques, iliopsoas, and latissimus dorsi
After administering a static postural assessment, your client exhibits deviations in her static position from good posture. She is very deconditioned and has never engaged in an exercise program. Which of the following would you emphasize prior to introducing integrated strengthening exercises?
Isometric contractions incorporating two to four repetitions of 5 to 10 seconds each The strengthening of weakened muscles follows a progression model beginning with two to four repetitions of isometric muscle contractions, each held for 5 to 10 seconds. The next progression is to dynamic, controlled ROM exercises incorporating one to three sets of 12 to 14 repetitions.
You are demonstrating proper form for an exercise that requires the gluteus maximus, hamstrings and gastrocnemius muscles to be the prime movers. What movement are you demonstrating?
Leg curl Prime movers for hip extension (leg curl) are the gluteus maximus, hamstrings and gastrocnemius.
You have observed that a client is exhibiting a muscle imbalance commonly associated with lordosis posture. Which muscle do you suspect is shortened?
Lumbar extensors If your client has lordosis, this is an indication that the lumbar extensors are shortened and tight. It also means the hip extensors, neck flexors and scapular stabilizers are lengthened.
You ask your client about her past performance with exercise to monitor her current self-efficacy levels. Of following, which would not be listed in the six sources of self-efficacy?
Negative experience The six sources of self-efficacy are past performance experience, vicarious experience, verbal persuasion, physiological state appraisals, emotional state and mood appraisals, and imaginal experience. These sources are important to understand in order to achieve a high level of self-efficacy for your client
Your client has begun a resistance-training program and is transitioning in the behavioral change stages. What would be the correct transition?
Preparation to action When beginning a resistance-training program you should keep the total training volume relatively low to allow for adaptation and accommodation to training stress. This transition would be going from the preparation stage to the action stage of behavioral change.
You are working with an athlete client who wants to improve his workouts with speed drills. Which of the following would be an observation to help the efficiency of your client's arm action?
Relax the hands and maintain an open hand position. Long strokes are utilized during the top speed and sustained speed phases. Short strokes are only utilized in the acceleration and deceleration phases. It is also important for the client to drive from the shoulders, not the elbows.
The latissimus dorsi and teres major are prime movers for which movement?
Shoulder adduction The latissimus dorsi and teres major on the posterior side adduct the arm towards the vertebrae of the back.
Which of the following businesses offer potential problems due to personal liability?
Sole proprietorship and partnerships A disadvantage of a sole-proprietorship and partnership is the risk of personal liability. Corporations and limited liability companies (also known as LLCs) offer its shareholders and members protection from personal liability if certain formalities are met.
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?
Solve The approaches to manage and reduce the identified risks are avoidance, transfer, reduction, retention, implementation, and evaluation. Anything that would fall into high risk should be avoided completely.
Bob is new to working out and is struggling to maintain a neutral spine during a bodyweight lunge and is finding it difficult to maintain balance. In which phase of the functional movement and resistance training should Bob be in?
Stability and Mobility Training The development of proper motor control to establish a base for future exercise programming is critical for Bob's success. Establishing proper posture, balance, movement, and range of motion will all need to be developed first in the stability and mobility training.
What would be an exercise program goal for a client with carpal tunnel syndrome?
Strengthening and gaining flexibility in the elbow Trainers should provide education on avoiding aggravating activities and improve posture and body positioning with client's who have carpal tunnel syndrome. Strengthening and gaining flexibility in the elbow, wrist, and finger flexors and extensors will reduce the risk of injury. Full wrist flexion or extension should be avoided.
Your client is going on vacation and wishes to run on the beach to keep up with her exercise program. What would be a helpful tip that can help protect your client's lower extremities when she runs on soft, uneven surfaces?
Supplement running workouts with exercise that dynamically strengthen the foot and ankle While it is true that soft surfaces can be easy on the joints, running on too soft of a surface can introduce a level of instability that may actually increase injury potential. The uneven surfaces place an excessive challenge on the foot and ankle to maintain whole-body balance while running. Shoes should also allow for proper mobility control and clients with a history of lower-extremity problems, especially involving the ankle joint, should avoid soft/uneven surfaces.
Your client has had their hip replaced and wishes to begin exercising. All of the following are in accordance with guidelines for individuals with a hip replacement, except:
The knee can flex at full range of motion. The knee should go no higher than hip level or 90-degree flexion. The exercise program should be carefully designed in conjunction with a physician and/or physical therapist.
Which layer of the core consists of muscles and fasciae that encircle the lower regions of the spine?
The middle layer The middle layer of the core consists of muscles and fasciae that encircle the lower regions of the spine. The muscles included are the transverse abdominis, pelvic floor musculature and the adjoining fasciae. This is the muscular layer usually referred to as the core.
Helping clients successfully adopt and adhere to exercise programs is an integral part of a personal trainer's job. Therefore, personal trainers must be able to incorporate behavior-change strategies. One effective behavior-change is stimulus control. Which of the following is an example of a simple and effective stimulus-control strategy?
The trainer recommends that the client write down workout times as part of a weekly schedule. Stimulus control refers to making adjustments to the environment to increase the likelihood of healthy behaviors. The overall goal of stimulus control is to make being physically active as convenient as possible.
You have a client with metabolic syndrome. What would be an initial intervention strategy to implement into his lifestyle?
Tobacco cessation The primary objective in a client with MetS is to reduce the risk for developing cardiovascular disease and type 2 diabetes. You would want to promote increased physical activity, weight loss, healthy eating, and tobacco cessation. Personal trainers should consider using non-weight bearing activities for those with musculoskeletal challenges such as water exercise.
Which of the following will be the most effective means for increasing your clients' muscular power?
Training with medium resistance and moderate-to-fast movements Training with medium resistance and moderate-to-fast movement speeds produces the highest power output and is the most effective means for increasing muscular power.
Which of the following is accurate in terms of a personal trainer and a liability waiver?
Waivers will typically not protect the trainer for injuries directly caused by his gross negligence. Waivers typically do not protect the personal trainer from injuries directly caused by gross negligence. The law on waivers differs from state to state. While forms are available on the internet, it is best to retain an attorney to draft a liability waiver you intend to use in your business. The waiver will seek to have the risk of injury assumed by the client.
You plan on taking your client outside for a training session. Before beginning the session, what must you incorporate into your workout plan?
You must make sure you have cell phone coverage where you intend to exercise. If an emergency arises, you must be prepared to call 9-1-1. In addition, the trainer should have the client's emergency information available. The trainer should provide water that will be sufficient for the time, intensity, and temperature during the outdoor workout.