Ace

An ACE certified personal trainer must complete how many continuing education hours in what period of time to keep their certification active?

20 hours in 2 years An ACE certified personal trainer must complete 20 hours of continuing education study in a two year time period to keep one's certification active.

Most health benefits occur with at least ______minutes a week of moderate-intensity physcial activity, suck as brisk walking. Additonal benefits occur with more physcial activity.

A. 150 minutes B. 60 minutes C. 75 minutes D. 180 minutes Answer: A

What is the first progression made when utilizing the double-progressive training protocol.

A. Adding resistance in 5% increments B. Reducing the rest intervals C. Adding sets to the workout D. Adding reps to the set Answer:D

Measuring VO2max in a laboratory involves the collection and analysis of ___________ during maximal exercise.

A. Blood oxygen levels B. Core temperatures C. Caloric expenditure D. Exhaled air Answer:D

Which of the following would help a trainer develop rapport with a client during the initial session?

A. Direct, friendly eye contact while always maintaining a smile and enthusiasm throughout the session B. Speaking in a soft, friendly voice while leaning against the chair armrest with forearms cross calmly C. Looking away from the client frequently to prevent staring while sitting with good posture and a slight forward lean D. Speaking in a firm voice with confidence, using fluid hand gestures while speaking and quiet hands while listening Answer: D

After completing one year of personal training, Gina said she had learned a great deal from you and wanted to try to continue her program on her own. During the six months that have followed, you have noticed Gina routinely coming into the gym to exercise for one or two hours on four or five days of the week. When you talk with her about it, she say that she "loves coming into the gym and feels great after her workouts." This statement reflects GIna's strong ___________________.

A. Extrinsic motivation B. Program design skills C. Self-esteem D. Intrinsic motivation Answer: D

A client who just found out she is pregnant asks what foods to eat to increase her intake of folic acid. What would be the BEST response

A. Green leafy vegetables, fruit, dairy, and grain products B. Citrus fruits, berries, and vegetables C. Milk, liver, eggs, and peanuts D. Green leafy vegetables, organ meats, dried peas, beans, and lentils Answer: D

Which of these assessments meausres a client's anaerobic capacity?

A. Kneeling overhead toss B. Rockport mile test C. 300-yard shuttle run D. Vertical jump test Answer:C

What is the MOST common excuse used by people when dropping out of an exercise program?

A. Limited access to the exercise facility B. A lack of time C. A lack of support D. Being too old to exercise Answer:B

Which contemporary form of mind-body exercises includes a moderate-level aerobic component that fosters spontaneity?

A. Nia B. Alexander methond C. Feldenkrais method D. Pilates Answer: A

What is the BEST method for ensuring that all aspects of a client-personal trainer relationship are properly established?

A. Verbal agreement B. Signed contract C. Liability waiver D. Informed consent Answer: B

Anaerobic exercise

Anaerobic exercise is short-lasting, high-intensity activity, where your body's demand for oxygen exceeds the oxygen supply available. Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air.

The stretching of weakened muscles should begin with the performance of 2 to 4 repetitions of isometric muscle contractions, each held for 5 to 10 seconds at less thatn 50% of maximal voluntary contraction in a supported, isolated environment.

True!

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?

a. 2-3 b. 3-4 c. 4-6 d. 4-7 Answer: D An athlete with advanced skill like James should train no less than 4 times a week and can train up to 7 if done properly.

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 Answer: D 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

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

Which of the following is typically considered by clients to be the most important factor in creating a positive first impression?

a. A trainer who is in good shape. b. A trainer who communicates well. c. A trainer who offers to listen to his or her home-life problems. d. A trainer who has good posture and appears sure of themselves. Answer: B Based on study of client-feedback, the most important aspect of a good first impression consisted of a trainer listening and being genuinely interested in what they had to say.

Which of the following is within the ACE personal trainer's scope of practice?

a. Advising a client on which types of supplements to take. b. Giving relationship advice to a client. c. Assisting a client in setting realistic fitness goals. d. Gently massaging a client's sore muscle. Answer: C ACE personal trainers need to stay within their scope of practice, which includes helping a client set goals, in order to keep the client safe and avoid legal issues.

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 Answer: B 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.

Your client tells you that he understands that his family has a history of heart disease and that being overweight can increase his risk for such conditions. He is still wary of beginning any kind of exercise program and says that he has never had any weight loss success in the past. According to the Theoretical Model of Behavioral Change, what stage of change is your client in?

a. Contemplation b. Preparation c. Precontemplation d. Action Answer: C In the precontemplation phase people are beginning to understand the implications of being inactive, but are not quite ready to commit to a change yet.

You have been working with Judy for 1 month now. Her initial goals were to gain strength in her lower body and you have been working on body weight squats and lunges. She can perform 3 sets of 15 squats without a struggle. What is the best course of action to continue to increase her lower body strength significantly?

a. Continue with the program as it is. b. Add resistance to her squats and lunges. c. Increase the number of squats to 20 repetitions per set. d. Discontinue the squats and lunges until she finds them difficult again. Answer: B Adding resistance is the next step in strength increase. This will produce significant results in lower body strength as opposed to increasing repetitions.

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 Answer: C 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 appropriate according to the ACE personal trainer's scope of practice?

a. Diagnosing a client's ankle injury. b. Massaging a client's shoulder. c. Teaching a client self myo-fascial releasing techniques. d. Setting up a calorie-restricted diet plan for a client. Answer: C Teaching self-massage is a hands-free way to help a client reduce muscle soreness, thus staying within the ACE personal trainer's scope of practice.

Which of the following is an example of a good open-ended question?

a. Do you feel that you are ready to begin a fitness program? b. Do you have any questions about personal training? c. Are there any exercises that you dislike? d. What made you decide to pursue personal training? Answer: D Any question that requires an answer other than "yes" or "no" is an open-ended question and keeps the conversation going.

Saying things like, "I understand, 125 feels like your ideal weight." Is an example of which positive listening skill?

a. Encouraging b. Planning c. Questioning d. Paraphrasing Answer:D Paraphrasing is a great way to show the client that you are listening as well as to make sure you are hearing what they are saying correctly.

Bob is a 30-year-old man looking to increase muscular endurance for distance running. How long should he rest in between sets on the leg extension machine?

a. Less than 30 seconds b. 30-90 seconds c. 2-5 minutes d. 30-60 seconds Answer: A When training for muscular endurance, a rest interval of less than 30 seconds in between sets of resistance exercise is optimal.

Beth is a 28-year-old woman who is looking to improve her overall fitness. How long should she rest for in between sets on a leg press exercise?

a. Less than 30 seconds b. 30-90 seconds c. 2-5 minutes d. 30-60 seconds Answer: B A person exercising for the purpose of general fitness should rest for 30-90 seconds in between sets of a resistance exercise.

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

Which of the following is NOT a symptom of inflammation at a joint?

a. Pain b. Warmth c. Increased range of motion d. Loss of function Awnser:C A person suffering from inflammation will experience decreased range of motion at that joint due to swelling.

Which of the following is a form that notifies the client of the risk associated with exercise?

a. Physical Activity Readiness Questionnaire (PAR-Q) b. Health History Questionnaire c. Informed Consent form d. Liability Waiver Answer: C An informed Consent form notifies the participant of the risk of injury associated with exercise.

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?

a. Planning Stage b. Action Stage c. Rapport Stage d. Investigation Stage Answer:C When you are first meeting a client and verbal and non-verbal communication are extremely important to consider, you are in the rapport stage.

Which of the following is an absolute contraindication to stretching?

a. Presence of osteoporosis b. Joint swelling c. Prolonged immobilization of muscles d. A healing fracture site Anwser: D While some conditions may pose slight concern and require extra consideration while stretching, a healing fracture site should never be stretched, no matter

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

a. Rapport Stage b. Investigation Stage c. Planning Stage d. Action Stage Answer: B The investigation stage occurs between the rapport stage and planning stage, and is typically when a trainer will ask a client to fill out a health-history or lifestyle questionnaire.

Kristin is in for her second session and you are conducting fitness assessments. While you are checking her body fat percentage you ask her about types of exercise she prefers to do. What stage of the client-trainer relationship are you in with Kristin?

a. Rapport Stage b. Planning Stage c. Investigation Stage d. Action Stage Answer:C This is an example of gathering information, which you should do before the planning stage. This is part of the investigation stage.

What is an example of the "tell, show, do" technique used in the early stages of training?

a. Telling your client to show you how to correctly perform an exercise. b. Showing your client proper form of every exercise and allowing them to try it on their own later. c. Explaining the proper way to perform an exercise, showing your client, and then allowing them to try the exercise. d. Watching the client perform the exercise and giving feedback about the proper form. Answer:C As a trainer you should always explain how to perform the exercise and show your client how it should look before they perform it. You should also allow them to try it immediately after, while you are with them.

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