ACE PT Exam

Training Volumes Based on Training Goals: Muscular Strength

Sets: 2-6; Less than <6 Table 10-3 ACE Manual

Training Volumes Based on Training Goals: Power: Multiple Effort:

Sets: 3-5; Reps 3-5 Table 10-3 ACE Manual

Training Volumes Based on Training Goals: Power: Single:

Sets: 3-5; Reps: 1-2 Table 10-3 ACE Manual

Training Volumes Based on Training Goals: Hypertrophy

Sets: 3-6; Reps: 6-12 Table 10-3 ACE Manual

Which muscle or muscle group is prime mover in Prone hamstring curl?

Knee Flexors? (check this)

Popilteus plays unique role in that it is responsible for

Unlocking the Knee from extended position.

Rest Intervals Based on Training Goals: General Fitness

30-90 Seconds Table 10-4 ACE Manual

Rest Intervals Based on Training Goals: Muscle Hypertrophy

30-90 Seconds Table 10-4 ACE Manual

What is the calorie deficit needed to lose 1 pound of fat?

3500 calories

According to DRI, what are recommended percentage of calories consumed from carbs?

45-65% ACE Manual p. 176

Rest Intervals Based on Training Goals: Muscle Endurance

< Less Than 30 seconds Table 10-4 ACE Manual

Posterior deltoid can be considered opposite to or antagonistic to:

Anterior deltoid. It horizontally extends (abducts) and externally rotates arm at the shoulder (glenohumeral) joint.

During the up-phase of a seated shoulder press, the middle deltoid contracts concentrically or eccentrically?

Concentrically.

If movement occurs opposite the line of gravity, the active muscle is working:

Concentrically.

Linear Periodization

Consistent training protocols within each microcycle. Variables change after microcycle.

Rectus Femoris is the only Quadricep that:

Crosses the hip joint.

If movement is the same as the line of gravity, then the muscle is working:

Eccentrically.

If you want buns of steel what muscle group do you work and how?

Extend and hyperextend the hip. Require at least 90 degrees of hip flexion.

Name the 2 actions of the Posterior Deltoid:

External rotation, horizontal abduction (aka horizontal extension).

Name six external rotators of the hip that are DEEP to the gluteus maximus:

Superior to Inferior: Piriformis, Superior Gemellus, Obturator internus, Inferior Gemellus, Obturator externus, and Quadratus Femoris.

Origin of the lateral hip muscles is:

Superior to the joint, therefore when concentrically contracting, hip is pulled away from the midline of the body into abduction.

Which muscle initiates abduction of the arm?

Supraspinatus.

Name the muscles of the rotator cuff:

Supraspinitus. Infraspinitus. Teres minor. Subscapularis.

Sprinters typically develop which muscles?

TFL muscles from explosive hip flexion required to come out of starting blocks.

Name some characteristics of the TFL or Tensor Fasciae Latae:

Tensor Fasciae Latae: short muscle long tendon. Combines with fibers from gluteus maximus to form IT (iliotibial) band.

"Forward Head" Position is most associated with which muscular result?

Tight cervical spine extensors result from neck projected forward and head tilted backward as seen in computer users. ACE Manual p. 146

What does Limited ROM of internal shoulder rotation indicate?

Tight external rotators...infraspinatus and teres minor are primary external shoulder rotators.

A client's right thigh collapses inward as she tries to maintain her upright posture in a left leg knee lift. What muscles do you suspect are tight? What muscles do you suspect are weak?

Tight hip adductors. Weak gluteus medius and maximus.

During a Thomas test the client's thigh touches the table but the knee does not flex to 80 degrees...what is most likely cause?

Tightness in the Rectus FEMORIS. ACE Manual p. 161-2

What is the objective of the hip hinge exercise?

To emphasize "glute dominance" over "quad dominance" during first 10-15 degrees of movement.

What are the 3 sites to measure on women using the Jackson Pollack skin fold equation?

Triceps, Thigh, Suprailium ACE Manual 178-9

In the Bend and Lift Screen what indicates excessive tightness in plantar flexors?

Unable to keep heels on floor during squat, limited dorsiflexion. ACE Manual p. 152

Working concentrically hip extensors extend against gravity, such as in a:

prone leg lift

The _____ muscle group is a prime mover during a squat. As the knee flexes a _________ contraction occurs, as the knee extends a _______ contraction occurs.

quadriceps; eccentric, concentric

Knee joint rotation is only possible in flexed-joint positions as a phenomenon known as:

screw-home mechanism (which increases stability by locking the femur on the tibia (or vice versa) when knee is fully extended.

The primary function of the gluteus maximus is:

Hip extension.

How to find a ratio? For Example 120:150

Imagine the ":" sign replaced by a division sign "/" So 120/150=.80

The lateral hamstring (biceps femoris) is an:

external rotator of the knee.

The _____ muscle group is a prime mover during a prone leg curl. As the knee flexes a _____ contraction occurs. As the knee extends a ______contraction occurs.

hamstring; concentric; eccentric

Prime Movers for Hip Flexion are:

iliopsoas, rectus femoris, sartorius, tensor fasciae latae.

The two medial hamstrings (semi-membranosus and semitendinosis are also:

internal rotators of the knee

Name an exercise to strengthen anterior & middle deltoid:

(in general similar to pectoralis major) Lateral Butterfly (abduction) Seated shoulder press.

ROM: Hip Flexion

0-120 degrees

According to DRI, what are recommended percentage of calories consumed from: protein?

10-35% ACE Manual p. 176

Calculation Steps from 25% body fat to 15% body fat:

100%- Fat % = Lean Body % Body weight x Lean body % = LBW 100% - Desired fat % =Desired lean % LBW / Desired lean % = DBW

Rest Intervals Based on Training Goals: Muscular Strength

2-5 minutes Table 10-4 ACE Manual

Rest Intervals Based on Training Goals: Power Multiple Effort

2-5 minutes Table 10-4 ACE Manual

Rest Intervals Based on Training Goals: Power Single-Effort

2-5 minutes Table 10-4 ACE Manual

According to DRI, what are recommended percentage of calories consumed from: fat?

20-35% ACE Manual p. 176

Prime Movers for Dorsiflexion of the Ankle (Think Anterior Portion)

Anterior Tibialis Extensor Digitorum Longis Extensor Hallucis Longis

Prime Movers for inversion of the foot

Anterior Tibialis Posterior Tibialis

Name the action of the entire deltoid:

ABduction.

Name the 2 actions of the middle deltoid:

Abducts and Adducts shoulder joint (glenohumeral joint).

How to calculate how much weight can be lost safely over time...

Ask how many lbs to lose? Ask how much time? Figure out necessary caloric deficit needed each day. For example a client wants to lose 30 lbs (=105,000 calories) in 5 months (or 20 weeks). 105,000/20 weeks = 5250 calorie deficit each week 5250/7 =750 calorie deficit each day. Remember to subtract extra exercise in addition to less consumption. ACE Manual p. 174

Undulating Periodization

Different training protocols during each microcycle IN ADDITION to changing variables after each variable. Example: Monday: strength; Wednesday: endurance; Friday: hypertrophy.

If a client "slaps" his foot or is running flat footed, what do you suspect is weak?

Dorsiflexors.

Name the 3 actions of the Anterior Deltoid:

Flex, internally rotate, horizontal adduction (horizontally flexes arm at shoulder (glenohumeral joint)).

Prime Movers for Plantarflexion of the Ankle (Think Posterior Portion)

Gastrocnemius Soleus

During higher intensity movements such as stationary cycling, stair climbing, and sprinting, with larger range of motion & power required which muscles are prime movers for hip extension?

Gluteus Maximus.

What are the primary hip abductors (assisted by the TFL)?

Gluteus medius, gluteus minimus, and superior fibers fo the gluteus maximus.

Primary hip extensors are:

Hamstrings (biceps femoris, semitendinosis, semimembranosus) and gluteus maximus.

During walking and low intensity movements, which muscles are prime movers for hip extension?

Hamstrings. (biceps femoris, semimembranosis, semitendinosis)

If a regular weightlifting member exhibits this postural deviation, Shoulders rounded forward, backs of hands face forward, what did he probably overemphasize during training?

He emphasized building pectorals and latissimus dorsi without proper stretching of those muscles. ACE Manual 145

Medial Hip Muscles:

Hip Adductors and Internal Rotators.

Posterior Hip Muscles are responsible for:

Hip Extension

Anterior Hip Muscles

Hip Flexors

Lateral hip muscles are responsible for:

Hip abduction and external rotation.

The primary function of gluteus medius is:

Hip abduction.

Noteworthy: inferior fibers of the gluteus maximus cause:

Hip adduction.

Anterior Knee Muscles are responsible for:

Knee Extension

Posterior Knee Muscles are responsible for:

Knee Flexion and Rotators

Seated leg press prime movers:

Knee extensors, hip extensors.

Hamstrings are biarticular which means they are responsible for:

Knee flexion and well as hip extension when acting concentrically

Client has exaggerated Posterior Curve in thoracic spine and forward, rounded shoulders with back of hands facing forward..what should be primary focus of flexibility program?

Kyphosis is associated with tight Shoulder adductors (Pectoralis major) and tight scapular abductors (Serratus Anterior) which pull scapula into protraction.

Is scapular adductors are weak, the postural deviation called ______ is likely.

Kyphosis.

What distinguishes the sartorial and where does it originate and insert?

Longest muscle in the body. Originates on ASIS and inserts on medial tibia just below knee.

If an individual has tight hip flexors, what condition can occur in the lumbar spine?

Lordosis.

Because of origin at lumbar spine, psoas tightness (inflexibility) or hypertrophy can result in:

Passive hyperextension of the lumbar spine or "lordosis"

What are the major muscles that act at the shoulder (glenohumeral) joint?

Pectoralis major. Deltoid. Rotator cuff (sits). Latissimus dorsi. Teres major.

Prime Movers for eversion of the foot

Peroneus Longus Peroneus Brevis

The _____ deltoid extends, externally rotates, and horizontally extends (abducts) the arm at the shoulder.

Posterior.

Name exercises to strengthen pectoralis major:

Push up. Pull up. Incline & Regular Bench Press. Climbing a rope. All types of throwing. Tennis serve.

Prime Movers for Knee Extension

Quadriceps Femoris (vastus lateralis, vastus medialis, vastus intermedius, rectus femoris)

Concentric action causes hip flexion or knee extension or both simultaneously.

Rectus Femoris

A client with posterior pelvic tilt and decreased anterior curvature of lower back should focus on flexibility of which group of muscles?

Rectus abdominis and hamstrings.

A client with anterior pelvic tilt with a forward torso lean should strengthen which group of muscles?

Rectus abdominis and hip extensors (gluteus maximus and hamstrings).

Pulling the head of the humerus down into the glenoid fossa to stabilize the glenohumeral joint against the pull of gravity is the job of the:

Rotator cuff muscles.

Injury to the ____ is common in baseball players because of repetitious pattern of abduction, flexion, and rotation of the shoulder

Rotator cuff.

Pes Anserine Muscles

Sartorius, Gracilis, Semitendinosus

Training Volumes Based on Training Goals: General Fitness

Sets 1-2; Reps 8-15 Table 10-3 Ace Manual

Training Volumes Based on Training Goals: Muscular Endurance

Sets: 2-3; Reps: Greater Than >12 Table 10-3 ACE Manual

McGill's Torso Endurance Test: Side Bridge (either side): Extension Ratio

Should be Less than .75

McGill's Torso Endurance Test: Flexion: Extension

Should be Less than 1.0

McGill's Torso Endurance Test: Right Side Bridge (RSB): Left Side Bridge (LSB): What is acceptable range?

Should be between .95-1.05 in other words, no greater than .05 from 1.0 ACE Manual p 217-220

To avoid injury to the Supraspinatus, avoid exercises that combine:

Shoulder abduction and internal rotation. That is, if arms are abducted or flexed, cue "shoulders in neutral or external rotation".

Two examples of synergistic hip flexion?

Straight Leg Raise or Knee Lift

Clients posture from posterior view shows medial borders and inferior angle of scapulae protrude away from back. "Scapular Winging". What muscle is weak and contributes to this deviation?

Weakness in Serratus Anterior (and Rhomboids) result in inability of scapular muscles to hold medial border of the scapula in place on ribs. Learn to "Pack" their scapulae by retracting and depressing the scapulae.

As hip is flexed toward 90 degrees the most important internal rotators are:

adductor longus & adductor brevis, gluteus medius & gluteus minimus, pectineus, tensor fasciae latae.

The hip flexors act eccentrically to:

control leg extension (such as downward phase of straight leg raise or knee lift).

Hip extensors work eccentrically to control hip flexion as in:

downward phase of a squat or lunge.