Section 111 Quiz

Before progressing into fitness training, a client should be able to consistently perform which of the following? A. A minimum of 20 minutes of steady-state cardiorespiratory exercise in zone 1 on at least three days per week B. A minimum of 30 minutes of cardio respiratory interval training with a work to rest ratio of 2:1 or 4:1 on three days per week C. A minimum of 20 minutes of cardiorespiratory interval training with a work-to-rest ratio of 1:2 or 1:1 on five days per week D. A minimum of 30 minutes of steady state respiratory exercise in zone one on three days per week.

A. A minimum of 20 minutes of steady-state cardiorespiratory exercise in zone 1 on at least three days per week

Which of the following is a PRIMARY characteristic of Functional training for muscular fitness? A. Focus on establishing/ reestablishing postural stability and kinetic chain mobility. B. Focus on application of external loads with movement to create increased force production to meet desired goals C. Focus on adequate resistance- training loads to help clients reach muscular fitness goals D. Focus on developing proper movement patterns without compromising postural or joint stability

A. Focus on establishing/ reestablishing postural stability and kinetic chain mobility.

During the concentric portion of a seated leg extension which muscle group is performing as the antagonist? A. Hamstrings B. Iliopsoas C. Gluteal's D. Quadriceps

A. Hamstrings

Which of the following best explains why a client who is a marathon runner has experienced a reduced heart rate at the same running speed that previously produced a higher heart rate? A. Increased cardiac output B. Decreased blood pressure C. Decreased cardiac output it D. Increased blood pressure

A. Increased cardiac output

A new client provided a sample of a previous workout that included 3 sets of 5 repetitions with a weight load of 90 % of one-repetition maximum (1-RM) and a rest interval of 2-5 minutes. This sample exercise plan is most likely to indicate the client had which of the following training goals? A. Muscular strength B. Muscular endurance C. Power D. Muscular hypertrophy

A. Muscular strength

Which of the following training principles refers to loss of muscle strength due to termination of a regular muscular- trading program? A. Reversibility B. Overload C. Atrophy D. Overtraining

A. Reversibility

Which of the following best categorized as a clients blood pressure measurement of 120/82 mmHg? A. Stage 1 hypertension B. Stage 2 hypertension C. Normal D. Elevated

A. Stage 1 hypertension

A client who is working on achieving her fitness goals has been performing body-weight stationary lunges with good form and execution and is ready to advance this exercise. Which of the following is the MOST appropriate progression? A. Stationary lunges with dumbbells in hands B. Stationary lunges with plyometric bounding C. Walking lunges with dumbbells in hands D. Step-up lunges with medicine ball overhead

A. Stationary lunges with dumbbells in hands

What is the waist to hip ratio WHR of a client whose waist measure is 29 inches 74 cm and hips circumference measures 38 inches 97 cm? A. 1.31 B. 0.76 C. 0.78 D. 0.81

B. 0.76

Which of the following is the reccomended plyometric experience? A. 80 to 99 contacts per session B. 100 to 120 contacts per session C. 140 to 160 contacts per session D. 121 to 139 contacts per session

B. 100 to 120 contacts per session

During McGill's torso muscular endurance test battery, a clients flexion/extension 0.80. What is the clients extension score? A. 95 seconds B. 150 seconds C. 180 seconds D. 120 seconds

B. 150 seconds

An Ace Certified Personal Trainer with a relatively new client for the past 6 weeks. The client would like to get an estimate of his one repetition maximum (1-RM) for the bench press exercise but isn't yet comfortable completing the assessment. The client has been consistently completing the assessment. The client has been consistently completing 8 repetitions of 150 pounds (68kg). Which of the following is the most accurate estimate of the clients 1-RM? A. 225 lbs (102 kg) B. 188 pounds (85kg) C. 201 pounds (91 kg) D. 172 pounds (78kg)

B. 188 pounds (85kg

What is the approximate body mass index of a client with the following information? Height 5'5" (165cm) Weight 135 pounds (61.24 kg) A. 24.5 kg/m2 B. 22.5 kg/m2 C. 26 kg/m2 D. 20 kg/m2

B. 22.5 kg/m2 (weight (lb) ÷ height2 (in)) * 703 5'5=65 inches 135/65 squared =4,225 x703= 22.46

Which of the following conditions describes the hardening and narrowing of the arteries due to plaque accumulation? A. Myocardial infarction B. Arteriosclerosis C. Ischemia D. Hypertension

B. Arteriosclerosis

Which of the following exercises best represents a close kinetic chain movement A. Seated crow lunch B. Bodyweight squats C. Seated leg extension D. Standing lateral deltoid raise

B. Bodyweight squats

A new client provided a sample of a previous workout that included 3 sets of 5 repetitions with a weight load of 90% of one-repetition maximum (1-RM) and a rest interval of 2-5 minutes l. This sample exercise plan is most likely to indicate the client had which of the following training goals. A. Power B. Muscular strength C. Muscular endurance D. Muscular hypertrophy

B. Muscular strength

A new client provided a sample of a previous workout that included 3sets of 5 repetitions with a weight load of 90 % of one-repetition maximum 1-RM and a rest interval of 2 to 5 minutes. This sample exercise plan is most likely to indicate the client had which of the following training goals? A. Power B. Muscular strength C. Muscular endurance D. Muscular hypertrophy

B. Muscular strength

Anaerobic power is typically perform during which of the following stages of training? A. Circuit training B. Performance training C. Based training D. Fitness training

B. Performance training

Which of the following is a correctible factor for a client whose assessment identifies muscular imbalances and postural deviations? A. Structural deviation B Joint trauma from injury C Lack of joint stability D Congenital condition

C Lack of joint stability

What is the recommended weekly or biweekly exercise duration progression for cardio respiratory training over the first 4 to 6 weeks of training a new client? A. 5% B. 15% C. 10% D. 20%

C. 10%

Which is the most commonly recommended training tempo for new exercise? A. 4 seconds B. 10 seconds C. 6 seconds D. 8 seconds

C. 6 seconds

Which is the most commonly recommended training tempo for new exercises? A. 4 seconds B. 10 seconds C. 6 seconds D. 8 seconds

C. 6 seconds

Which of the following movements occurs in the frontal plane? A. Flexion of the foot B. Extension of the elbow C. Abduction of leg D. Rotation of the trunk

C. Abduction of the leg

Which of the following describes the MOST appropriate time for a client to perform plyometric drills in a training session? A. At the beginning, following self-myofascial release and static stretching. B. In the middle, to serve at the highest effort before working back down C. At the beginning, following a dynamic warm-up D. At the end, before static stretching and after self-myofascial release

C. At the beginning, following a dynamic warm-up

Standing up from a chair is an example of which primary movement? A. Single leg B. Pushing C. Bend and lift D. Pulling

C. Bend and lift

From the side view of a standing row assessment, the ACE Certfied Personal Trainer notices the client's head migrates forward. Which of the following muscles are most likely underactive? A. Rhomboid major and minor B. Levator scapulae C. Cervical spine extensors D. Mid and lower trapezius

C. Cervical spine extensors

Which of the following is necessary for hormone production, cushioning of vital organs, and maintenance of certain body functions? A. Subcutaneous fat B. Visceral fat C. Essential body fat D. Adipose tissue

C. Essential body fat

Which of the following will most likely be a result of an anterior pelvic tilt? A. Scoliosis B. Osteoporosis C. Lordosis D. Kyphosis

C. Lordosis

A long-standing client has significantly increase their exercise frequency and intensity to break through a recent plateau. Over the past week, the resting heart rate has average 78 bpm compared to their typical 70 bpm. Which of the following might best explain this increase? A. Increased hemoglobin production B. Sinus node syndrome C. Overtraining syndrome D. Increased stroke volume

C. Overtraining syndrome

Which of the following training principles refers to loss of muscle strength due to termination of a regular muscular-training program? A. Reversibility B. Overload C. Atrophy D. Overtraining

C. Reversibility

Which portion of the spine consists of five fused vertebrae? A. Coccyx B. Cervical C. Sacrum D. Lumbar

C. Sacrum

Which of the following is identifies the primary purpose of the Thomas test? A. To evaluate the length involved with trunk flexion B. To evaluate the length of the muscles involved in hip extension. C. To evaluate the length of the muscles involved in hip flexion D. To evaluate the length of the muscles involved in hip flexion

C. To evaluate the length of the muscles involved in hip flexion

A body mass index of 25 kg/m2 or greater increases a persons risk for which of the following? A. Stroke B. Asked you arthritis C. Type 2 diabetes D. Lower-back pain

C. Type 2 diabetes

Which is the minimum amount of time a client should be able to perform steady-state cardiorespiratory exercise at a rating of perceived exertion of 3 to 4 before progressing to fitness training? A. 10 minutes B. 15 minutes C. 5 minutes D. 20 minutes

D. 20 minutes

Which of the following is the recommended fluid intake prior to exercise? A. 2-4 mL/kg (0.68-0.14 oz/lb) B. 12-15 mL/kg (0.41-0.51 oz/lb) C. 8-10 mL/kg (0.27-0.34 oz/lb) D. 5-7 mL/kg (0.08-0.11 oz/lb)

D. 5-7 mL/kg (0.08-0.11 oz/lb)

Which of the following indicates the average resting heart rate and nails? A.54 to 59 bpm B. 72 to 76 bpm C. 79 to 82 bpm D. 60 to 70 bpm

D. 60 to 70 bpm

An ACE Certified Personal Trainer is developing a Performance Training program for a client. What percentage of time should be spent training in zone 1? A. 85 to 95% B. 55 to 65% C. 40 to 50% D. 70 to 80%

D. 70 to 80%

Which of the following clients would most likely display anterior tilting of the pelvis? A. A flight attendant working 3 flights per day alternating between standing, sitting and walking. B. A nurse working in a hospital environment standing and walking for the majority of a 12 hour shift. C. A cosmetologist with a heavy client load spending the majority of the day standing in one spot. D. An accountant working in an office environment seated for extended periods during a 12 hour shift.

D. An accountant working in an office environment seated for extended periods during a 12 hour shift.

An ACE Certified Personal Trainer is working with a client who wants to run a 10K. Which of the following conditions most likely prohibit the client from participating in a ventilatory threshold assessment? A. Overweight B. Diabetes C. Allergies D. Asthma

D. Asthma

Which of the following assessments made incorrectly categorize extremely muscular individuals A. Bioelectrical impedance analysis B. Hydrostatic weighing C. Skinfold caliper testing D. Body mass index

D. Body mass index

An ACE Certified Personal Trainer is planning to include high-intensity activities within a client's muscular-training program. During which portion of the exercise session should the high-intensity activities be performed? A. During the warm-up so the client can quickly increase the heart rate and blood pressure to prepare for the workout B. Toward the end of the workout so the client feels strong and accomplished. C. Directly in the middle of the session so the client knows where the peak of the workout is D. Close to the beginning of the conditioning portion when the client is less likely to be fatigued.

D. Close to the beginning of the conditioning portion when the client is less likely to be fatigued.

Which of the following describes the point at which ventilation begin to increase in a non-linear fashion? A. Respiratory Exchange Ratio RER B. Heart Rate Reserve HRR C. Second ventilatory threshold VT2 D. First ventilatory threshold VT1

D. First ventilatory threshold VT1

Cardio respiratory interval training is typically introduce during which stage of training A. Base training B. Mobility training C. Performance training D. Fitness training

D. Fitness training

A client is experiencing a collapsing of the low back during a shoulder push stabilization screen. Which of the following is most likely causing the compensation? A. Tightness in the Latissimus Dorsi B. Overactivation of the gluteals C. Shortening of the lumbar spine D. Lack of abdominal strength

D. Lack of abdominal strength

Adults who do not perform muscular training will typically see which of the following muscular tissue responses as they age? A. Gain 5 pounds 2.3 kg per decade B. Loss of 10 pounds 4.5 kg her decade C. Gained 10 pounds 4.5 kg per decade D. Loss 5 pounds 2.3 kg for a decade

D. Loss 5 pounds 2.3 kg per decade

Which of the following assessments would most likely be contraindicated for a client with low-back pain? A. Y balance test B. Static postural assessment C. Unipedal stance test D. McGill's torso test battery

D. McGill's torso test battery

Which of the following techniques would provide the most accurate true resting heart rate (RHR)? A.Measure after dinner before relaxing B. Measure after rising from bed and completing the typical morning routine C. Measure before dinner after coming home from the days activities D. Measure in the morning before rising from bed

D. Measure in the morning before rising from bed

Which of the following exercises best demonstrates isometric action A. Push-up B. Dead lift C. Bodyweight squats D. Modified V-sit

D. Modified V-sit

An ACE Certified Personal Trainer is working with a client who has a bench press repetition range of 12-15. The client has been consistently benching 175 lbs. 79 kg for 12 repetitions, and can now complete 15 repetitions at the same weight. Usually utilizing the double progression training protocol, which of the following would be the most appropriate progression? A. Perform 10 repetitions or 185 lbs (66kg) B. Perform 12 repetitions of 195 lbs (88kg) C. Perform 10 repetitions of 195lbs (88kg) D. Perform 12 repetitions of 185lbs (66kg)

D. Perform 12 repetitions of 185lbs (66kg)

An Ace Certified Personal Trainer is facilitating stretching session with a client. The client preforms a passive 10-second pre-stretch, then pushes against the force provided by the personal trainer. Which of the following BEST identifies this type of stretching? A. Ballistic B. Dynamic C. Myofascial D. Propioceptive neuromuscular facilitation

D. Propioceptive neuromuscular facilitation

During a squat pattern assessment. The ACE Certified Persona Trainer observes the client is driving the knees forward during the descent of the squat. Which of the following is most likely causing the compensation? A. Glute dominance B. lumbar dominance C. Hamstring dominance D. Quadriceps dominance

D. Quadriceps dominance

Which of the following is considered a step in the formal process to determine evidence-based practice? A. Surveying practitioner opinions B. Publishing an article in a peer-review research journal C. Conducting a research study of a variety or clients D. Scrutinizing the quality of research evidence

D. Scrutinizing the quality of research evidence

Which of the following refers to a resting heart rate (RHR) that is less than 60 bpm? A. Sinus Tachycardia B. Normal sinus rhythm C. Elevated sinus rhythm D. Sinus bradycardia

D. Sinus bradycardia

Which of the following is the best example of the ace certified personal trainer asking an open ended question A. How many days per week would it be realistic for you to work out? B. Would you be able to commit to 20 minutes instead of 60? C. Does walking with your family sound like a good idea? D. What is stopping you from doing additional training like you mentioned?

D. What is stopping you from doing additional training like you mentioned?