ACE - Program Design and Implementation

Which of the following compensatory movements is most likely to occur during the downward phase of a single-leg squat? a. lateral hip shift b. shifting backward c. medial hip shift d. hip extension

a lateral hip shift

Monica is a 40-year-old woman with a resting heart rate of 70 bpm. What is her Heart Rate Reserve (HRR)? a. 110 bpm b. 150 bpm c. 180 bpm d. 220 bpm

a. 110 bpm MHR = 220-40=180 HRR = 180-70 = 110

What is an appropriate strength ratio for flexion and extension of the shoulder joint? a. 2:3 b. 3:2 c. 1:1 d. 2:1

a. 2:3

There are six external rotators of the hip. Which of the following muscles is not one of them? a. Adductor magnus b. Gluteus minimus c. Gluteus medius d. Quadratus femoris

a. adductor magnus

Which of the following demographic factors does not affect adherence to physical activity programs? a. Age b. Income c. Gender d. Education

a. age

Which of the following skill-related assessments evaluates the amount of work performed in a given unit of time? a. Anaerobic Power b. Anaerobic Capacity c. Agility d. Speed

a. anaerobic power

Which of the following has been thought to represent the highest sustainable level of exercise intensity? a. anaerobic threshold b. aerobic threshold c. first ventilator threshold d. talk test threshold

a. anaerobic threshold

Which of the following is an example of Movement training? a. Bend and lift movements b. Leg extension c. Depth jumps d. Isolated isometric contractions

a. bend and lift screens

Which of the following stretch techniques should be used before a workout or sport event? a. Dynamic stretching b. Static stretching c. Active isolated stretching d. Ballistic stretching

a. dynamic stretching

The inspection of a training area should include which of the following assessments? a. Floor surfaces are clean and appropriate for the intended use b. All screws are tightly fastened to each piece of equipment c. Bathrooms are clean d. Weights have been removed from all equipment

a. floor surfaces are clean and appropriate for the intended use

You have identified a need for one of your clients to strengthen his posterior chain as a result of poor posture. What is the proper progression of suggested exercises? a. Isometric contractions to dynamic ROM exercises b. Dynamic ROM exercises to isometric contractions c. Dynamic ROM exercises to myofascial release d. Isometric contractions to myofascial release

a. isometric contractions to dynamic ROM exercises

Janet is a 55-year-old woman you have recently taken on as a client. She currently walks the mile in 15 minutes and wants to be able to run in a 5k in six months. Which is an example of a SMART goal for her? a. Janet will complete the mile in 12 minutes within two months. b. Janet will integrate jogging with walking within two weeks. c. Janet will feel confident about running in a 5k within five months. d. Janet will complete the mile in 10 minutes within one week

a. janet will complete the mile in 12 minutes within 2 months

Which of the following exercise drills is ideal for agility training? a. Lateral shuffles b. ABC drills c. Horizontal chest pass d. Jumps in place

a. lateral shuffles

Your primary goal in working with a new client is to build muscular endurance. Which rest interval is most appropriate? a. 30 to 90 seconds b. Less than 30 seconds c. 2 to 5 minutes d. 90 to 120 seconds

a. less than 30 seconds

What is the biggest issue most people face when squatting? a. Not enough ankle dorsiflexion b. Too much ankle dorsiflexion c. Quadriceps are not strong enough d. None of the above

a. not enough ankle dorsiflexion

Your client tells you that he wants to get into better shape because his wife loves to play tennis and he wants to be able to play with her. Which principle of behavior change is this an example of? a. observational learning b. cognitions and behavior c. shaping d. cognitive behavioral techniques

a. observational learning

What is the workload of 1 MET associated with? a. Oxygen consumption at rest b. Energy expenditure at rest c. Energy expenditure while performing a low-level task d. Oxygen consumption while performing a low-level task

a. oxygen consumption at rest

Under which of the following general guidelines can most healthy adults between the ages of 18 and 64 exercise? a. Perform 150 minutes of exercise per week b. Perform 250 minutes of exercise per week c. Can perform muscle strengthening exercises at least once daily d. All of the above

a. perform 150 minutes of exercise per week.

Which of the following is an example of muscle imbalance? a. poor exercise technique b. low energy level c. compromises in the mobility-stability relationship d. altered neurological properties

a. poor exercise technique

Prior to introducing lower body plyometrics to your client, what performance goal should he met first? a. Squat 1.5 times his weight b. Perform 3 to 5 box jumps c. Perform upper body plyometric exercises with good form d. Squat 10 times with 70% of his body weight

a. squat 1.5 time his weight

Allan is at an intermediate level with his plyometric training. How many contacts per session should he be completing with low intensity drills? a. 80 to 100 b. 100 to 150 c. 140 to 200 d. 200 to 220

b. 100 to 150

How many days per week should a client do cardio exercise if they are in phase 2 of cardiorespiratory training and want to keep progressing toward their goal? a. 1-2 days b. 2-4 days c. 4-5 days d. 5-6 days

b. 2-4 days

How many minutes should a client who is of a poor fitness level exercise for per day? a. 10-20 minutes b. 20-30 minutes c. 30-60 minutes d. 30-90 minutes

b. 20-30 minutes

How many days a week should a new client exercise with intermediate experience, according to general guidelines? a. 2 to 3 sessions per week b. 3 to 4 sessions per week c. 4 to 7 sessions per week d. Twice daily

b. 3 to 4 sessions per week

Alan is a 28-year-old body builder looking to increase muscle size. When resistance training, how many repetitions should he perform per set? a. 12 or more b. 6-12 c. less than 6 d. 8-15

b. 6-12

What is the optimal training intensity when resistance training for hypertrophy? a. 60-75% of 1RM b. 70-80% of 1RM c. 50-60% of 1RM d. 90-100% of 1RM

b. 70-80% of 1 RM

Michael is a 50-year-old man who has not exercised in 8 years. His fitness classification is "poor". What should Michael's heart rate stay between during cardiorespiratory exercise? a. 68-93 bpm b. 96-114 bpm c. 125-143 bpm d. 136-155 bpm

b. 96-114 bpm

Amnesia, headache, drowsiness and nausea are signs and symptoms of which condition? a. Spinal injury b. Concussion c. Shock d. Depression

b. concussion

Which of the following is the final progression of movement in resistance training for power? a. Rotational b. Crossover, cutting and curving c. Lateral d. Linear-forward

b. crossover, cutting and curving

Which of the following is not a quality of effective listening? a. Encouraging b. Explaining c. Questioning d.Summarizing

b. explaining

Achieving efficient movement through opposing and contralateral pulls at joints refers to which movement principle? a. neural control b. force-couple relationships c. length-tension relationships d. reciprical inhibition

b. force-couple relationships

Casey is a new client and you are ready to begin your first couple of sessions. Which variable is the most important to monitor? a. Frequency b. Intensity c. Duration d. Exercise Progression

b. intensity

Helen is focusing on using her own bodyweight to create an overload. Which training principle is she utilizing? a. Frequency b. Intensity c. Type d. Time

b. intensity

Your client is recovering from elbow tendinitis and has been cleared for exercise. Which of the following should be incorporated into the exercise programming? a. Full extension on each exercise b. Low repetition exercises c. High repetition exercises d. Avoid all upper body exercises

b. low repitition exercises

What is the optimal amount of resistance for power exercises? a. light resistance b. moderate resistance c. heavy resistance d. very heavy resistance

b. moderate resistance

During the first two weeks of an exercise program, strength gains are typically a result of what adaptation? a. hypertrophy b. motor learning c. increased number of mitochondria d. transient hypertrophy

b. motor learning

Which part of the muscle senses differences in the magnitude and rate of stretching that is imposed on a muscle? a. Myofascia b. Muscle spindle c. Mitochondria d. Muscle fiber

b. muscle spindle

What component of fitness does the body weight squat test measure? a.Cardiorespiratory endurance b. Muscular endurance c. Muscular strength d. Muscular power

b. muscular endurance

In which assessment can a personal trainer determine potential movement compensations associated with poor posture? a. Movement screens b. Static postural assessments c. Balance and core assessments d. Body composition assessments

b. static postural assessments

Which training modality cannot utilize a 5% increase in training intensity as effectively? a. Training for muscular strength b. Training for hypertrophy c. Training for muscular endurance d. None of the above

b. training for hypertrophy

Each of the following questions are likely to appear on a Par-Q questionnaire with the exception of one. Which question would likely not appear on a Par-Q? a. Have you experienced chest pain? b. Is your doctor currently prescribing drugs? c. Do you have any joint pain? d. Can you exercise during your work day?

d. can you exercise during your work day?

When training a client with scapular protraction, which exercises should be avoided until the postural misalignment has been corrected to prevent further aggravation of the misalignment? a. Lat Pull Down b. Row c. Back extension d. Chest Press

d. chest press

Which of the following is NOT a fitness indicator for SMART goal setting? a. Skill level b. Body weight c. Body size d. Clothing size

d. clothing size

A client should demonstrate the proper movement of 5 primary exercises in all three planes prior to progressing from movement training. Which of the following exercises is not included in the main 5? a. Pushing movements b. Single leg movements c. Bend and lift movements d. Core movements

d. core movmements

Which of the following training modes involves an unstructured varying of intensities throughout a workout, involving both the aerobic and anaerobic systems? a.Cardiorespiratory training b. Interval training c. Agility training d. Fartlek training

d. fartlek training

Which of the following is an example of Stability and Mobility training? a. bend and lift movements b. leg extensions c. depth jumps d. isolated isometric contraction

d. isolated isometric contractions

Matthew is a new client that you have been seeing for two weeks now. You have completed the health risk appraisal and with no medical clearance needed, checked his resting measures, tested his static and dynamic posture as well as performed body composition and aerobic tests. What is the best test to perform next in his training process? a. Health Related Assessments (body composition, etc.) b. Skill Related Assessments c. Movement Screens d. Muscular Endurance and Strength

d. muscular endurance and strength

In what phase should you test your client for power? a. Phase 1 b. Phase 2 c. Phase 3 d. Phase 4

d. phase 4

You have performed the Thomas test with Mary and have observed that her lower thigh does not touch the table and her knee does not flex to 80 degrees. What muscles do you suspect to be tight? a. Hamstrings b. Rectus femoris c. Iliopsoas d. Primary hip flexor muscles

d. primary hip flexor muscles

When referring to the body's "core" muscles, which of the following is not a part of this group? a. latissimus dorsi b. iliopsoas c. external obliques d. rectus femoris

d. rectus femoris

Which of the following is a skill-related parameter that affects strength development and program design? a. aerobic capacity b. muscular endurance c. flexibility d. speed

d. speed

If your client experiences heat cramps, what are some potential treatments? a. Gentle massage b. Direct pressure to the cramp and release c. Ballistic stretching of the affected area d. All of the above e. Both a and b only

e. both a and b only

What is the minimum amount of time a bout of aerobic exercise should last? a. 30 minutes b. 20 minutes c. 45minutes d. 10 minutes

d. 10 minutes

Janice is a 35-year-old woman who wants to improve her overall muscular fitness. When resistance training, how many repetitions should she perform per set? a. 12 or more b. 6-12 c. less than 6 d. 8-15

d. 8-15

Jim has been training with you for 5 weeks and has increased his upper body strength in pull-ups by 25%. He is going on vacation and you are explaining to him the importance of continuing to train while he is away. Approximately how long would it take Jim to lose half of his strength gains? a. 10 weeks b. 2.5 weeks c. 5 weeks d. 2 weeks

c. 5 weeks

Which of the following is the best method of client retention? a. Telling the client that exercise will make them feel good and reduce the risk of disease. b. Telling the client all about yourself and your philosophy often. c. Developing a long-term exercise plan through periodization. d. Offering a cost effective way to purchase sessions.

c. developing a long term exercise plan through periodization

Which of the following is an example of overtraining syndrome? a. Increased hunger b. Decreased blood pressure c. Increased resting heart rate d. Decreased resting heart rate

c. increased resting heart rate

The force generating capacity of a muscle based on the relationship between the contractile proteins of a sarcomere refers to which movement principle? a. neural control b. force-couple relationships c. length-tension relationships d. reciprocal inhibition

c. length-tension relationship

Which of the following is a health-related parameter that affects strength development and program design? a. power b. balance c. muscular strength d. coordination

c. muscular strength

Which of the following is NOT necessary to monitor when observing a Bend and Lift Screen? a. Degree of lordosis in the lower back b. Stability of the feet c. Position of the scapulae relative to the ribcage d. Changes in head position

c. position of the scapulae relative to the ribcage

Jacob is talking 2-3 words at a time during aerobic exercise. When utilizing the Talk Test, which training zone is Jacob in? a. Training zone 1 b. Training zone 2 c. Training zone 3 d. Training zone 4

c. training in zone 3