ACSM Test Prep
Bill and Sarah have both followed a strength program for several years. What is the most likely difference between these two clients?
Bill will have greater muscle mass gains than Sarah
Which of the following is the least accurate method of measuring body compositon?
Biolectrical impedance
The study of motion and the causes of motion on the human body is known as which of the following areas of knowledge?
Biomechanics
During an incline bench press, where should the spotter's hands be placed when aiding the lifter?
Between the lifter's hands
Which of the following is regulated by the autonomic nervous system inside the human body?
Blood shunting, breathing, digestion, and heart rate
Which of the following physiological variables will increase with physical activity for previously untrained individuals at both submaximal and maximal effort exercises?
Blood volume
Which of the following formulas is correct when calculating fat mass?
Body fat percentage * scale weight = fat mass
Which of the following should not be included in a resume when applying for a personal trainer position?
Family members as references
During the first five yards of the forty yard dash, where must the base of support move in relation to the center of gravity?
Farther from the center of gravity
Which of the following types of muscle actions can produce the most force?
Fast eccentric contraction
Which nutrient plays a significant tole in satiety control?
Fat
BMI is limited when used with athletes because it does not consider which of the following physical parameters?
Fat free mass and fat distribution
Body Mass Index is limited when used with athletes because it does not consider which of the following physical parameters?
Fat free mass and fat distribution
A client is using bio electrical impedance to measure body composition. Which substance in the body provide the highest impedance to the electrical current?
Fat tissue
To avoid an injury with free weights, what must a personal trainer constantly be looking for?
Fatigue
Which of the following nutrients should not be consumed during exercises?
Fats
Which of the following is not a location to measure pulse through palpation?
Femoral artery
Which of the following is not a characteristic of type I muscle fibers compared to type II muscle fibers?
Fewer capillaries
Seated or supine exercises require the athlete to establish and maintain which type of body position?
Five-point contact position
Which of the following is a basic component of a personal training session?
Flexibility, Warm-up, Cool-down, and conditioning
Which two phases of a stride are present in both accelerating and maximum velocity sprinting?
Flight and support
Which of the following sensory receptors is not important for controlling movement?
Foliate papillae
Stretches that work the hips include which of the following exercises?
Forward lunge (fencer) and the supine knee flex
When progressing cardiorespiratory exercise, which variable should be increased last?
Frequency
Which of the following is not one of the three general principles for designing a resistance training program?
Frequency
The catch position of the barbell clean mimics which of the following exercises?
Front squat
Which type of foods should a client consume to ensure they obtain an adequate amount of vitamins?
Fruits and vegetables
The style of training that emulates movements during one's everyday life is called which of the following?
Functional training
During a seated calf raise, which muscle is involved and which movement is taking place?
Gastrocnemius and plantar flexion
The measure of the effect carbohydrates has on a person's blood sugar level is known as which of the following indexes?
Glycemic index
Of the following strategies to enhance adherence to an exercise program, which would be considered behavioral?
Goal setting
What tool is used to assess the range of motion from every join?
Goniometer
Where can a personal trainer train potential clients?
In a client's home, private fitness facility, commercial fitness facility, and outdoors
In which stretch should one shift their weight back with the buttocks high in the air, making an inverted V with the body?
Inchworm
Which of these forms serve to protect a trainer from litigation?
Incident Report, Assumption of risk, Informed consent, Release of Waiver of Liability
What's the name of the form that trainers should use to document an accident?
Incident report
Which of the following characteristics cannot be attributed to fast twitch muscle fibers?
Increased fat oxidation
Which of the following is not a benefit of including a comprehensive warm-up?
Increased force production capabilities in trained musculature
Which of the following is not a benefit of eating many, smaller meals for a client whose goal is fat loss?
Increased lipid burning enzymes
Which of the following is not a benefit of performing plyometric training?
Increased muscular size
Which of the following is not a benefit of regular physical activity?
Increased stress
Which of the following is not a method of progressive overload for resistance training exercises?
Increasing the rest periods
Which classification within the realm of a Personal Trainer works autonomously of any other business entity?
Independent Personal Trainer
What business model involves a personal trainer operating his own business within a larger fitness facility?
Independent contractor
Which of the following terms describes a trainer who owns their own company but still works as a personal trainer for a third-party?
Independent contractor
Aside from slip and fall claims, what is the next most common claim made against trainers and fitness facilities?
Injuries from using equipment
Which variable is increased throughout linear periodization?
Intensity
Which of the following is not part of the model of behavior change counseling?
Intimidation
Those who choose not to eat animal products may be at risk of being deficient in which mineral?
Iron
Jane is a 25-year-old endurance athlete. She consumes a strict vegetarian diet and does not take supplements. Which of the following supplements should Jane be taking for optimal running performance?
Iron and cobalamin (B12)
When choosing a training niche, which of the following questions does need to be considered?
Is this the biggest market available?
During a push-up, a client moves upward at one meter per second throughout the upward phase. Which of the following describes the type of muscle action displayed?
Isokinetic
Which of the following statements about characteristics of the most common joint type found in the body is false?
It allows for very little movement
As client improves their fitness, what will occur with their resting heart rate measurement?
It will decrease
What are names of the two health and fitness scientists who created the popular 3-site skin fold formula?
Jackson and Pollock
Which of the following exercises would be the most appropriate for a client wishing to increase the speed of contraction in the lower body?
Jump squat
In a fitness center, where is a Personal Trainer's primary source of business?
Membership base
Which of the following best describes the amount of vertical displacement of the bar during descent of countermovement of the jerk exercise?
Minimal (2-4 cm)
When advertising your training services, which benefit can you market to a potential client?
More productive workouts, achieve greater results, achieve quicker results, and reduces injuries
A strain is an injury to which of the following structures of the body?
Muscle of tendon
Which sensory receptor is stimulated during the eccentric portion of a plyometric movement?
Muscle spindle
Which of the following is not one the three primary goals of resistance training?
Muscular definition
Carrying professional liability insurance will protect a personal trainer from which of the following situations?
Negligence, breach of contract, breach of duty, and sexual harassment
To prevent claims of sexual harassment, what actions should a Personal Trainer consistently perform?
Not date a client, manually move clients with the hands, give a client a hug before and after every training session, and perform body composition measurements behind closed doors
What in the body is not comprised of protein?
Not enzyme, muscle, hormone, and brain tissue
What is lacking in a client's goal of "eating more vegetables daily for the next month?"
Not specific enough
Which of the following is not a factor in the relative contribution of aerobic and anaerobic metabolism during exercise?
Not stroke volume, muscle capillary density, ventilation, and intensity of activity
Why is it important to know a client's exercise history?
Not to determine if they are worth your time, determine if the client has any cardiovascular disease risk factors, recycle their old training program, or assess their laziness
Which of the following nutrients is the most important?
Not water, protein, carbohydrates, and vitamins
Which is a major risk factor for coronary artery disease?
Obesity, Smoking, Hypertension, and Family History
During which stage of the initial client consultation should the Personal Trainer be prepared to respond to objections?
Obtaining client commitment
During which stage of the initial client consultation should the personal trainer be prepared to respond to objections?
Obtaining client commitment
Which of the following subjective findings during an initial consultation may lead a personal trainer to add a postural evaluation to the comprehensive fitness assessment?
Occupation that includes extended periods of sitting
In which season is the priority low for sports practice and high for resistance training?
Off-season
Which of the following is an example of a "push" promotion for a fitness professional?
Offering a free training session for every ten sessions purchased
Who would benefit the most from using the rating of perceived exertion to assign cardiorespiratory exercise intensity?
Older adults
Which of the following does not measure force output at a high velocity?
One rep maximum bench press
When can a trainer discuss their client's private information publicly?
Only when given consent
Which of the following is not one of the three major types of muscle found within the body?
Organic
According to the social cognitive theory, what are the two most important factors of behavior change?
Outcome expectations and self-efficacy
Which energy system can use carbohydrates, fat, or protein as a fuel source?
Oxidative system
Which of the following increases at the beginning of exercise when comparing high-intensity running to low-intensity running?
Oxygen deficit
Which of the following types of stretching involves assistance from the personal trainer?
Passive stretching
Beyond a visual inspection to ensure a safe training environment, what other assessment of the facility can a Personal Trainer do to minimize risk?
Perform an actual use test
Which of the following is the least likely to result in overtraining syndrome?
Performing a very high intensity training session
Which principle of resistance training is imperative to overtraining prevention and ensuring continued improvement?
Periodization
Which strategy of designing training programs involves systematic variation of the training parameters in order to maximize their effect?
Periodization
Which of the following is not one of the P's of marketing?
Philosophy
In addition to hand position, what other factor is important in determining grip?
Placing the hands at the appropriate distance from each other
Which of the following is a type of resistance that can be used for strength training?
Pneumatic resistance machines, bands or cords, free weights, and bodyweight
During static stretching, to what point is the muscle passively taken for thirty seconds?
Point of tension
Finding a niche within the fitness professional marketplace includes all except which one of the following aspects?
Positive approach of fitness professional
Of the following exercises, which should be performed first during a resistance training session?
Power Clean
Exposing a client to the risks of unhealthy eating and a sedentary lifestyle is most effective for those in which stage of change?
Pre-contemplation
Which stage of readiness to change is characterized by the change being planned within the next 30 days?
Preparation
During which stage of change is the personal trainer responsible to for helping the client set realistic goals and expectations?
Preparation stage
Why are most exercises performed with the feet pointed straight ahead?
Prevents injury, allows for more force production, is a more stable position, and allows for greater range of motion
Which of the following is not a method of ensuring client safety?
Programming a specific exercise to treat pain
Which of the following sets of forms can be used to prove the safety and effectiveness of a personal trainer's exercise program?
Progress notes
Which of the following is not a method of reducing risk when using weight machines for exercise?
Progressing the intensity every exercise session
Which of the following grips is used when performing a bench press exercise?
Pronated
What risk management factor is the most important when using cardiovascular equipment with new clients?
Proper instruction and supervision
Which method of minimizing risk is not regulated by the law in every state?
Proper qualifications
What should a trainer do before offering to spot their client?
Properly set up the equipment, demonstrate the exercise to be performed, and ask if they can touch the client
If a nutritional supplement includes leucine on its list of ingredients, which physiological mechanisms would it stimulate during exercise?
Protein synthesis and protection from muscle catabolism during exercise
What is the main function of carbohydrates in the body?
Provides energy for the body
Which of the following is not a method of better verbal communication with a potential client?
Providing a scientific information about a client's barriers
A health and fitness professional cannot be involved in which of the following nutrition topics with their clients?
Providing specific meal plans
Which of the following would not be included in a comprehensive fitness assessment?
Psychological evaluation
At what place in the body is the concentration of oxygen in the blood the highest?
Pulmonary vein
Which of the following is not considered a measurement of body composition?
Pulse measurements
During the upward movement phase of the step-up exercise, which of the following is an appropriate recommendation to make regarding proper technique?
Push down on the top of the box with the leading foot
Which of the following ordering of exercises is considered ideal when designing resistance training programs?
Push press, bench press, triceps press-down
If a client was looking to improve their muscular endurance what test should their personal trainer recommend to assess progress?
Push-Up Test
Which of the following field cardiorespiratory fitness tests would provide the least accurate prediction of VO2 max?
Queen's College Step Test
The amount of available motion that occurs at a specific joint is known as which of the following terms?
Range of motion
In order to increase the likelihood of obtaining a new client during the consultation and assessment period, which of the following must be developed?
Rapport between the client and the personal trainer
What does the "R" stand for in the SMART acronym?
Realistic
During which of the following aspects of training does the adaptation process take place?
Recovery
During the Queen's College Step Test, what is measured in order to assess cardiorespiratory fitness?
Recovery heart rate
What recommendations for improving flexibility should be made for a client with arthritis?
Reduction of intensity and duration during inflammation, daily stretching sessions, stretch during the time of day when pain is least severe, and extended warm-ups
What type of training can improve neuromuscular control, endurance, tissue tensile strength, and metabolic efficiency?
Resistance training
Pushing a weighted sled would be considered which type of method for improving one's speed?
Resisted sprinting
Which of the following systems includes the nose, trachea, and lungs?
Respiratory system
Which of the following activities requires approximately 3.5 mL of oxygen per kilogram of body weight per minute?
Rest
During a assessment that includes a 1.5 mile run, 1 RM bench press, vertical jump, sit and reach, and resting blood pressure, which test should occur first?
Resting blood pressure
When assessing a client, which of the following should be considered first?
Resting heart rate
After a welcoming and introductory talk, what is the next step of an initial client consultation?
Review the agenda and content of the consultation
The sagittal plane divides the body into which of the following halves?
Right and left
Which chamber of the heart is responsible for delivering blood to the lungs for gas exchange?
Right ventricle
What is the first step in the screening process before beginning a new exercise regime?
Risk classification
Which of the following must be covered when obtaining a client's informed consent?
Risks associated with the training program
What is the best type, that is recommended by the ACSM, of behavioral goal to set to achieve results?
SMART
A trainer should have ongoing training in which of the following areas?
Safety, First Aid and CPR, Health and Fitness, Exercise Science
Which of the following is not a fixed cost business expense?
Salary
Which of the following would be considered a "high quality" or complete protein?
Salmon
Which of the following formula is correct when calculating lean body mass?
Scale weight - fat mass = lean body mass
Which of the following exercises is the least appropriate to follow a warm-up?
Seated dumbbell overhead press
A client has complained of knee pain during the front lunge exercise, which of the following courses of action is appropriate?
Select an easier, safer upper leg exercise, modify the front lunge exercise, discontinue lower body training for the session, and discontinue using the front lunge exercise
Which factor related to adherence involves the planning, organizing, and tracking of physical activity?
Self-regulation
Which of the following practices of a Personal Trainer could be considered unethical?
Selling ergogenic aids
Which of the following is not an effective method of minimizing risk?
Selling supplements
Which areas of the body can be injured when performing the lat-pull down exercise with a bar behind the neck?
Shoulder and cervical spine
Which of the following indicates correct landing position during plyometric exercises?
Shoulders over knees; knees over toes
Where is the bottom position of the dumbbell chest press exercise?
Side of the upper chest
Which of the following dynamic flexibility exercises occurs in the frontal plane?
Side shuffle
Which of the following assessments is designed to measure range of motion?
Sit and reach
Which of the following is the most commonly used flexibility test?
Sit and reach test
A client is training with 85% of their maximum load. How many exercises are they estimated to be able to perform with this load?
Six
How many different classes of nutrients are available for consumption to aid in human function?
Six
What type of exercise would not be recommended for any adult with a regular exercise program but only average physical fitness?
Skating
Which piece of equipment is most appropriate when performing a body composition measurement?
Skinfold calipers
Which theory of behavior change puts an emphasis on the client's thoughts and feelings?
Social cognitive theory
Which of the following individuals is most likely to adhere to exercise?
Someone who values his or her life
What does the "S" stand for in the SMART acronym?
Specific
__________ is used when measuring blood pressure and __________ sounds are heard.
Sphygmomanometer and Korotkoff sounds
Which of the following training types is not intended to improve power?
Sprint drills
Which of the following resistance training exercises would be the most effective for an obese client?
Squats
Tony, a 56 year old male, has a blood pressure of 165 mm Hg, which classification of resting blood pressure is he within?
Stage 2 Hypertension
Which biomechanical response occurs during the gait of a client who has sprained their ankle?
Stance phase of two limbs are not equal
Which of the following endurance exercise modes is the most appropriate for a beginner client with type II diabetes who may have peripheral neuropathy?
Stationary bike
What happens to a muscle during an isometric contraction?
Stays the same length while contracting
Other than ensuring that the training surface is dry, what can a Personal Trainer do to eliminate falls during and exercise session?
Store equipment that is not in use
Which of the following are two examples of groin stretches?
Straddle and butterfly
The amount of blood ejected per heart beat is known as which of the following terms?
Stroke volume
Which physiological measure will increase only through lower submaximal exercise intensities and possibly decrease at maximal exertion?
Stroke volume
Which of the following is not a common site of skinfold measurement?
Subradial
Which type of grip is being utilized when a client's palms are up and their knuckles are down?
Supinated or underhand grip
Litigation involving Personal Trainer violations of scope of practice most commonly occur with which product or service?
Supplement recommendations
Claims pertaining to violations of scope of practice commonly occur for trainers when they give advice on which of the following topics?
Supplements
Which of the following is not a barrier to beginning an exercise regimen?
Support of friends and family
Which of the following skinfolds involves taking a diagonal fold in order to obtain an accurate reading?
Suprailiac
Which of the following tests are the most sport-specific to women's field hockey?
T-Test and 40-yard sprint
What are the two most common tests used to measure agility?
T-Test and Pro Agility Test
Dan had two resting blood pressure readings, 122/88 mm Hg and 130/95 mm Hg taken five minutes apart. What should occur next during the assessment process?
Take another blood pressure reading
To design the most effective marketing plan, what must the fitness professional completely understand?
Target customer
Which of the following gives a client guidance with the desired speed of a repetition?
Tempo
Which of the following is not a purpose of performing a physical fitness assessment?
To share the information with others
What is the primary goal of resistance training with and unstable surface?
To strengthen the stabilizing muscles
Which of the following is not a reason to chart every workout for a client?
To understand what to charge a client
Failing to provide a safe premises as a Personal Trainer is an example of breaking which area of law?
Tort law
A market niche should be based on which of the following factors?
Training need, client type, potential income of the niche, and training location
Which of the following is the least healthy form of lipids?
Trans fats
Which of the following modes of endurance exercises is most appropriate for an overweight client with no previous training experience?
Treadmill walking
The Jackson-Pollock three site formula for calculating percent body fat uses three measurement sites around a female client's body. Where are these skin fold measurement sites?
Triceps, suprailiac, and thigh
Specific incidents or situations that cause an individual to act are called which of the following?
Triggers
Putting chains on the ends of a barbell during a bench press adds which of the following forms of resistance?
Variable resistance
A client wants to contract their muscle fully throughout their range of motion, which resistance training modality should they use?
Variable resistance devices
Which of the following is least likely to be affected by endurance or cardiorespiratory training?
Ventilation
What is the best coaching method when introducing a new exercise?
Verbal explanation followed by a physical demonstration
Which of the following foods or drugs does not need to be avoided leading up to a cardiovascular fitness test?
Vitamin C
Which of the following is not considered a fat soluble vitamin?
Vitamin C
Which of the following nutrient is not a concern for a vegetarian client?
Vitamin C
Which of the following vitamins does not require lipids to function properly?
Vitamin C
Which of the following is the most accurate method for a client to measure their training stress?
Volume-load
Which of the following circumferences is most associated with increased risk of disease and illness?
Waist
Which of the following are the two primary types of vitamins?
Water and fat soluble
Which two nutrients aid in maintaining the fluid balance of the body?
Water and protein
During a back squat exercise, a client's knees continually rotate inward despite repeated cueing. What is the most likely cause of this technique flaw?
Weak hip external rotators
When more calories are consumed than expended, what is the body's response?
Weight gain
During the initial consultation, which of the following questions would best build rapport with a client?
What do you enjoy about exercising?
When is it important for a trainer to recommend a client seek medical advice after a training session?
When an injury has occurred
When is it appropriate for a trainer to recommend a client seek medical advice after the pre-screening phase?
When an undisclosed medical condition is discovered
When would a client require medical supervision of a maximal exercise test?
When in the high risk classification
When is an initial clearance from a physician required to begin an exercise program?
When necessary
When should a trainer obtain medical clearance from a physician for their client?
When the client has any serious health condition that hasn't been evaluated by a physician, when beginning an exercise program for the first time, when the client has several health conditions, and when the client has medications that effect their exercise
Which of the following is the most valid test to measure the energy system development of a hockey player?
Wingate Test
When manually recording a client's pulse, where is the preferred location of measurement?
Wrist
Which of the following joints is not proximal to the elbow?
Wrist
Which of the following is not a sign or symptom suggestive of cardiovascular, pulmonary or metabolic disease?
Wrist edema
Which of the following is not a sign or symptom suggestive of cardiovascular, pulmonary, or metabolic disease?
Wrist edema
Which of the following statements about client confidentiality is true?
Written authorization is required to release any client information
Which risk management strategy is considered the first line of defense?
Written policies and procedures
The one repetition squat test can be categorized as what type of assessment?
performance test
During an initial client contact it is discovered that their schedule conflicts with your available times. What is the next appropriate course of action?
refer to another appropriate health and fitness professional
Which of the following aids in providing great customer service as a personal trainer?
take ownership of complaints
Which of these hormones are considered anabolic hormones?
testosterone, growth hormone, insulin, and thyroid hormone
Why is it important to have the client in a relaxed state when taking resting blood pressure measurements?
to eliminate false elevated readings
What is the most widely used measurement for cardiopulmonary fitness?
VO2 Max
At which BMI is a client considered to have a high risk of disease?
Between 30 and 34.99
What skill is not required for a personal trainer training manager?
Equipment repair and maintenance
When a client performs and exercise they move the 50 lb. barbell 1.5 ft. during each repetition. How much work have they performed if they do 4 sets of 6 repetitions?
1800 lb. ft
Personal Trainer's should provide exercise information in a manner that relates to which of the following factors?
Based on scientific evidence
What is the target heart rate of a client who has a maximum heart rate of 195, a resting heart rate of 65, and wants to exercise at 80% intensity?
169 bpm
Which of the following will build a relationship with a customer and allow for providing a great service?
Be sincere with all clients
Which of the following is the highest body mass index that would be considered underweight?
17.4
Which of the following waist-to-hip ratios would be considered an elevated risk of disease for a male client?
0.96
Which weightlifting test best predicts total dynamic strength?
1 RM Bench Press
Which of the following tests would be the least valid for young athlete with no training experience?
1 rep max back squat
A client has an average daily energy expenditure of 2,500 calories. What must his daily caloric intake be in order to lose 10 lbs over the next five weeks?
1,500 calories
Which of the following tests is the most valid for a cross-country runner?
1.5 Mile Run
For the assessment of a previously sedentary client, which of the following assessments is the least appropriate to conduct?
1.5 mile run
How long should a proper cool-down period last?
10 minutes
When a motor unit is triggered, what percentage of that motor unit is utilized when performing exercises with a load half of one's maximum?
100%
Which of the following cardiorespiratory fitness assessments is the least appropriate for a client with a BMI of 33.2?
12 Minute Run
What is the ideal maximum number, in millimeters, for systolic blood pressure?
120 mm Hg
What is the target heart rate of a 35-year old client who is looking to run at 70% intensity?
130 bpm
What is the lean body mass of a 180 lb, 35-year-old female client with a body fat percentage of 22%?
140 lbs
What is the recommended amount of personal liability insurance a trainer should carry at all times?
2 Million
When a client performs a set of depth jumps for 12 seconds, what is the minimum amount of time the client should rest?
2 minutes
What is the recommended minimum number of days per week to participate in stretching activities?
2 to 3
A decrease in exercise performance can occur with a loss of how much fluid?
2% of bodyweight
Dave has been training for 3 months and currently has a 1 RM Bench Press of 300lb., which of the following loads is most appropriate for Dave to use to train for muscle hypertrophy?
225 lb
What is the BMI for a client who is 2 meters tall and weighs 100 kg?
25
Which of the following protein caloric intakes would be appropriate for a 135 lb male marathon runner?
295 kcal
How many steps are involved in the process of exercise programming?
3
Which of the following is an appropriate rest period for a client performing a few repetitions of a heavy load during the bench press exercise?
3 minutes
Your client is performing his attempts at the 1 RM bench press. What is the minimum amount of time that should be given between attempts?
3 minutes
Which of the following set and repetition prescriptions is the most likely to result in muscle hypertrophy?
3 sets of 10 reps
How long should trainers keep records of their client's medical history?
3 to 5 years
Obesity can be defined as having a minimum Body Mass Index greater than which number?
30
When programming anaerobic capacity intervals at 85% of maximum heart rate or higher, which of the following interval lengths would be the most appropriate?
30 seconds
With a goal of weight loss, what is the recommended decrease in calories per day?
300
When a client is performing a biceps curl with a ten-pound weight and the weight moves a total of one meter per repetition, what is the total work for three sets of ten?
300 lb*m
With a goal of weight gain, how many additional calories should be consumed per day?
300 to 400
Which of the following prescriptions of volume, and load is the least appropriate for pregnant women?
4 sets of 4 reps with 85% load
What is the VO2 of a client with a heart rate of 140 beats per minute, a stroke volume of 250 milliliters per heartbeat, and a arterial-venous oxygen difference of 12 milliliters of oxygen per 100 milliliters of blood?
4,200 milliliters per minute
Which test is recommended to measure sprint speed?
40 yard dash
A female client who weighs 110 lb and does not participate in any extraneous activity should consume how much daily carbohydrate?
400 grams
Approximately how much recovery time should be given between resistance training sessions for a given muscle group?
48 hours
How many stages are identified in the process of a client's "readiness to change"?
5
How many stages are identified in the process of a client's "readiness to change?"
5
How long should a proper warm-up period last?
5 to 10 minutes
Which of the following endurance activity intensities is appropriate for a beginner client?
50% of VO2 max
What is the standard duration of the Astrand-Rhyming Submaximal Cycle Ergometer test?
6 minutes
When designing a flexibility training session, how much volume (in time) should be included per muscle group?
60 seconds
What is the recommended daily protein intake for a 32-year-old, 220 lb male who does not compete in any sports?
80 grams
How many kilograms does a 175 lb man weigh?
80 kg
Which of the following percentages of one's maximum heart rate is most appropriate as a target heart rate for a client looking to train at his lactate threshold?
80%
In order to take the most accurate skin fold measurements, how many sites would the trainer need to consider?
9
From a litigation standpoint, why are the obligations and duties of a fitness facility heightened?
A fitness facility is a business/invitee relationship
An emergency preparedness policies and procedures does not need to include which of the following aspects?
A manual for writing injury prevention exercise programs
Which of the following allows a personal trainer to distinguish his/her product?
Becoming an expert in training the elderly population
Which of the following molecules directly provides the energy needed to form myosin cross-bridges?
ATP
Which energy system is predominantly used during high intensity exercises?
ATP-PC
Which structure in the heart allows the ventricles to fill with blood before contraction occurs?
AV node
During the upward phase of the overhead press, which movement is the shoulder joint mainly performing?
Abduction
To provide excellent customer service, what level should a personal trainer perform at?
Above customer expectations
During which phase of running should the body lean slightly forward?
Acceleration
A personal Trainer can use which of the following strategies to help improve a client's self-efficacy?
Access social support
A personal trainer can use which of the following strategies to help improve a client's self-efficacy?
Access social support
A loss of which neurotransmitter would prevent the nerve impulse from traveling from the motor nerve to the muscle itself?
Acetylcholine
Which of the following nutrition guidelines applies only those looking to gain lean body mass?
Achieve a positive caloric balance
Which of the following is the best potential client to approach and offer training services?
Acquaintances, previous clients, sedentary individuals, and healthy individuals
During which stage of change is overcoming barriers and distractions the most important aspect?
Action
Rewarding a client for reaching a goal is most effective for those in which of the following stages of change?
Action
What does the acronym ATP stand for?
Adenosine Triphosphate
Which of the following marketing strategies has the lowest return on investment?
Advertising
Which of the following is not an important form to minimize risk for a Personal Trainer?
Advertising flyer
Utilizing a resistance training program only will least likely result in the following improvement?
Aerobic endurance
A previously untrained female has the following testing results: Partial Curl-Up: 15 Push-Up: 4 Sit and Reach: 15 centimeters 1.5 Mile Run: 7 minutes Which of the following parameters will not need to be addressed in her training program?
Aerobic energy system
When should a comprehensive fitness assessment take place when consulting with a new potential client?
After a medical history and other general subjective information is gathered
When should a Personal Trainer recommend an appropriate training package to a new client?
After the goals are verbalized and assessments completed
When should flexibility training occur for a client whose goal is to improve strength and power?
After the training session
Which of the following athletic abilities should a client work on if they one rep max squatted 500 lbs, one rep max bench pressed 350 lb, vertically jumped 30 inches and had a pro agility time of 6 seconds?
Agility
When programming resistance training, what two types of exercises must be included to ensure muscular balance?
Agonist and antagonist
When a client is experiencing DOMS, which stage of the General Adaptation Syndrome is he experiencing?
Alarm reaction stage
Which of the following would be an incorrect technique for the leg extension exercise?
Allow the buttocks to leave the seat during the downward movement phase
Which of the following is not a method of empowering Personal Trainers by a manager or employer?
Allowing Personal Trainers to establish the policies of the facility
Where and how does gas exchange occur between the outside air and the bloodstream?
Alveoli and diffusion
Which of the following does not contribute to joint stability?
Amount of synovial fluid
Which of the following is an impedance of progress of achieving goals?
An obstacle
The universal term used to describe regions and spatial relationships of the body is known as which of the following?
Anatomical position
Which of the following is a sign that the client may be experiencing stress?
Anger, negative self-talk, anxiety, and nervous twitching
Which condition is a potential symptom for cardiovascular, pulmonary, or metabolic disease?
Ankle edema
The tibialis anterior is considered which type of muscle during a calf press exercise?
Antagonist
In a fitness facility, who must be certified in CPR and AED use?
Any staff responsible for working directly with exercise participants
Which of the following is within the scope of practice for a trainer?
Applying first aid techniques
Which of the following may serve to decrease rapport with a current client?
Arriving late for a training session
Which of the following must be performed before sharing nutritional advice with a client?
Ask permission to share the advice
What does a "spot" mean during a resistance exercise?
Assistance with an exercise
When should a referral to a medical professional occur with a client?
At any time
Which population is the most likely to benefit from creatine supplementation?
Athletes
What does the "A" stand for in the SMART acronym?
Attainable
A client lacks triceps strength, which of the following exercises is most appropriate to include in their exercise program?
Bench Press
When measuring BMI and percent body fat on a team of female basketball players where should the results fall below to support optimum performance?
BMI < 28 and percent body fat < 23.1
Utilizing a weight belt is most appropriate with which of the following exercises?
Back squat
Which of the following exercises may require the support of more than one spotter when performed with a very heavy load?
Back squat
Which of the following exercises would be the most appropriate for an adult recreational high jumper?
Back squats with an explosive concentric phase
Which of the following is not a personal barrier to exercise?
Bad weather
Which of the following exercises would be the most appropriate to increase a client's ability to perform a movement in a short amount of time?
Box jumps
In evaluating a negligence claim, which of the following is not an element that a plaintiff must prove in order to prevail in a lawsuit?
Breach of contract
Which of the following foods has the highest glycemic index?
Bread
Which factor of a client's footwear does not increase the risk of injury?
Bright color
Which of the following is not a reason for failing to close a sale with a potential client?
Building too much value
Integrity, innovation, and teamwork are examples of what aspect of the business plan?
Business values
Which type of pay for a Personal Trainer is the most lucrative for those who can recruit many paying clients?
Commission
Which technique should be used if a client has stopped breathing?
CPR
In addition to the Certified Personal Trainer certification, which of the following is necessary to guide clients through an exercise program?
CPR and AED certification
An athlete looking to improve their endurance with ephedrine. Which of the following substances will increase the effectiveness of ephedrine?
Caffeine
Which combination of micronutrients is very important for the bone health of an elderly population?
Calcium and Vitamin D
Which of the following is not necessary to make a good impression with a perspective client?
Call the client "sir" or "ma'am"
Which of the following is the most essential for fat loss to occur?
Caloric deficit
What should a personal trainer do if the training facility surface is wet and cannot be corrected before a session begins?
Cancel the session and reschedule
In order to restore muscle glycogen and fluid levels after exercise, what nutrient must be consumed in addition to water after exercise?
Carbohydrate
In the very late stages of a marathon when speed is increased to finish, which macronutrient usage is enhanced to become the primary energy source?
Carbohydrate
Oxygen and vital nutrients are transported throughout the body by which of the following systems?
Cardiovascular System
Which of the body's systems is responsible for the delivery of nutrients to the cells?
Cardiovascular system
Which of the following systems of the human body is not involved in movement?
Cardiovascular system
Which type of hormones break down protein?
Catabolic
In which of the following systems does the brain play the largest part?
Central nervous system
Which nervous system includes the brain and the spinal cord?
Central nervous system
What body part must touch the mat during the Push-Up Test to count the repetition?
Chin
Performing push-ups, lunges, sit-ups, biceps curls, and triceps press-downs alternatively with small rest periods is an example of which type of training?
Circuit training
Which of the following resistance training systems would allow for the highest number of exercises to be performed within a given amount of time?
Circuit training
During the initial consultation, what component may require additional questions for clarification?
Client goals
What method of attracting new clients is considered to be the most focused and effective?
Client referrals
Which of the following needs to be considered the least when progressing a client's training program?
Client's gender
Which two factors determine the frequency and number of sessions a Personal Trainer should recommend during the initial client consultation?
Client's needs and goals
Which of the following must be determined during an initial session with a client?
Client's readiness to exercise and current stage of behavior change
Which of the following is not needed to be understood in order to design an individualized, systematic, and integrated fitness assessment?
Client's schedule
Clothing should include which properties to minimize risk for a client?
Comfortable, breathable and allow movement
What type of equipment must be used in a fitness facility to reduce the likelihood of litigation?
Commercial grade equipment
What is the first step during the selection process of hiring a Personal Training team as a manager?
Comparing resumes to job description
Which of the following methods of generating a client may be considered as devaluing a Personal Trainer's service?
Complimentary consultations
During a typical exercise session, which component will be the longest duration and therefore lead to the most benefit?
Conditioning exercise
What action could lead to a ACSM Personal Trainer having their certification revoked?
Conduct that goes against set principles
Which advantage does a sport drink have over water?
Contains some carbohydrate, improved flavor, contains sodium, and contains electrolytes
During which stage of change is motivation the most important aspect?
Contemplation
Which stage of readiness to change is characterized by the change being planned within the next 6 months?
Contemplation
Which of the following is not a common cause of the most common disability that affects the lumbar spine?
Core stability
Which catabolic hormone's secretion increases with exercise?
Cortisol
Which of the following exercises is not appropriate to improve a client's ability to change body position in space with speed and accuracy
Crunches
Which of the following is not a risk factor for cardiovascular disease?
Current exercise regime comprised of three days of brisk walking for thirty minutes
When an athlete performs the Astrand-Rhyming test to measure cardiorespiratory fitness, which method of exercise is utilized?
Cycle ergometer
When an athlete performs the Astrand-Rhyming test to to measure cardiorespiratory fitness, which method of exercise is utilized?
Cycle ergometer
Which of the following exercises involves extending the torso at the hips back to the standing position?
Deadlift
When increasing the intensity during resistance training, what must occur to the number of repetitions?
Decrease
Which of the following is the best example of a specific goal?
Decrease body fat by 2%
Which of the following is not a training goal for those with a BMI greater than 30?
Decrease lean body mass
During his initial consultation, a client informs you that he is currently taking beta blockers. What physiological result would be expected during the physiological assessment?
Decreased heart rate
Which of the following is the most common muscle injury that results from a well-supervised and well-designed strength training program?
Delayed onset muscle soreness
Which of these are skills that can help a client with time management?
Delegation, using a time log, learning to say no, and prioritization
Which of the following is a specific role of an ACSM Certified Personal Trainer?
Demonstrate safe and effective methods of exercise
What is the first step to setting up a successful personal training business?
Develop a business plan
Which of the following activities falls outside the scope of a personal trainer?
Developing meal plans
A Personal Trainer who wants to perform within their scope of practice would not perform which of the following actions?
Diagnose cardiovascular risk
All except which of the following are benefits of a body composition assessment?
Diagnose eating disorders
Which respiratory muscle is constantly involved with breathing at any exercise intensity, including rest?
Diaphragm
The ventilatory pump consists of which of the following?
Diaphragm, the chest wall, pleural space, respiratory muscles
What must occur before progressing the exercises intensity of a client?
Discuss the progression with the client
Which of the following findings during a client consultation would indicate that someone is at moderate risk before beginning an exercise program?
Does not currently exercise and has a family history of heart attacks
When assessing percent body fat, why are target ranges given instead of specific numbers for body composition goals?
Due to measurement error of the different percent body fat assessment methods
Which of the exercises is performed with a supinated grip?
Dumbbell biceps curl
Which of the following exercises is performed with a supinated grip?
Dumbbell biceps curl
With a beginner client, which variable of cardiovascular training is the first to be progressed?
Duration
When should an athlete consume between 30 and 60 grams of carbohydrates?
During a competition or activity
Walking knee lifts, the inchworm, and the lunge walk are all classified as which type of warm-up activity?
Dynamic stretches
The guidelines for which warm-up activity include carrying out 5 to 10 repetitions for each movement, progressively increasing the ROM of each repetition, increasing the speed of motion on subsequent sets, and contracting the muscles while moving through the ROM. Test
Dynamic stretching
Which of the following strategies is best including all desired nutrients in one's diet?
Eat a wide variety of foods, especially fruits and vegetables
Which of the following is not an environmental factor that a client may consider when choosing a personal trainer?
Education of personal trainer
What are the four "E's" to consider when considering what to charge clients?
Education, experience, environment, and expenses
What is the appropriate range of repetitions for a beginner adult client looking to improve muscular fitness?
Eight to twelve
During ATP production, which energy system can produce the most from one molecule of glucose?
Electron Transport Chain
During ATP production, which energy system can produce the most from the one molecule of glucose?
Electron transport chain
Which of the following movements is not allowed by the glenohumeral joint?
Elevation
Exercise self-regulation includes all of these except which of the following strategies?
Encourage excluding distracting friends from exercise
Which training standard that should be set by the personal training manager does not decrease risk within the training facility?
Establish a dress standard
What is the most important factor for achieving long term success as a Personal Trainer?
Establish and maintain repeat clients
What is the most important factor for achieving long term success as a personal trainer?
Establish and maintain repeat clients
A client wishes to decrease their body fat percentage by ten percentage points over the next year. What is the most appropriate frequency to reassess body composition?
Every 2-3 months
The study of the body's responses and adaptations to the stress of exercise is referred to as which of the following terms?
Exercise Physiology
Several clients are complaining of continued fatigue and difficulty sleeping following recent resistance training sessions, which phase of training are these clients likely experiencing?
Exhaustion
During the upward phase of the squat, which movement of the knee and hip is taking place?
Extension
The primary movement of the power clean is which of the following joint movements?
Extension
Which of the following paths of the fitness professional has the highest overhead costs?
Facility owner
A 53-year-old male client has a body fat percentage of 23.8%, which category of body composition would this client fall into?
Fair
The number one claim made against fitness facilities and professionals involves which of the following?
Falling
Which of the following does not describe proper guidelines for achieving the parallel arm position of the front squat exercise?
Grasp the bar with a supinated grip
During plyometric training, which of the following is minimized in order to increase the effectiveness of the stretch shortening cycle?
Ground contact time
Which of the following is not a risk factor for Atherosclerotic Cardiovascular Disease?
HDL greater than 60 mg/dL
Which of the following muscle groups, due to its structure in relation to joints, can produce the most tension throughout the range of motion?
Hamstring muscles
The Informed Consent Form ensures which of the following for a client?
Has full knowledge of tests to be performed
Which of the following major organs is part of the cardiovascular system?
Heart
Which two health issues does the PAR-Q focus on as a pre-participation screen?
Heart disease and musculoskeletal problems
The number of times a heart contracts during a defined amount of time is known as which of the following?
Heart rate
Which of the following is not a form of nonverbal communication with clients?
Height
Which of the following should be administered first in a sequence of tests for a javelin thrower?
Height
What level of education is needed to become a Certified Personal Trainer?
High School Diploma
A 42-year old female client has a BMI of 24.5, has no family history of a cardiovascular, pulmonary, or metabolic disease and walks for an hour four times per week, but sometimes experiences shortness of breath when walking up moderate hills, What category of risk should this client be placed in?
High risk
Which of the following movements occurs in the transverse plane?
Horizontal abduction
Which of the following ergogenic aids is not considered to be a stimulant?
Human Growth Hormone
Which of the following is the correct term for high blood sugar?
Hyperglycemia
Which of the following medical conditions occurs when resting blood pressure exceeds an optimal level?
Hypertension
Which of the following risk factors is most likely to become acutely aggravated by resistance training?
Hypertension
An increase in muscle size or mass is referred to as which of the following?
Hypertrophy
In a classic periodization model, what training adaptation should occur prior to increasing force production capabilities?
Hypertrophy
What is the anatomical term for low blood sugar?
Hypoglycemia
An incident report must include which of the following?
I, III, and IV only
Read the following supporting details then answer the following question. Which of the following are the most important to be emulated within a test in order for the test to be considered valid?
II. Energy requirements and III. Movements
All of the following are purposes of screening except which statement?
Identification of physical abilities of a client
When should a client ask a client to sign a Release of Medical Information form?
If the client has multiple serious medical complications
Which of the following is not considered to be a SMART goal for a client?
Improve my overall health
Which of the following is not a method that a personal trainer can use to increase the intensity of a balance exercise?
Keeping the center of mass within the base of support
Which of the following is considered the study of human movement?
Kinesiology
During a clean or snatch from the floor, at approximately which body landmark does the first pull end?
Knees
What does the acronym "K.S.A." stand for?
Knowledge, Skills, Abilities
Which is not a musculoskeletal injury?
Lacerations
Which of the following muscle groups should be exercised first?
Large muscle groups
Which of the following accounts for similar resting cardiac outputs in trained and untrained individuals despite the fact that those who are trained have a lower resting heart rate?
Larger stroke volume in trained individuals
During the downward phase of which machine based exercise is the bar is pulled down and toward the upper chest while the torso is maintained in a slight backward lean?
Lat pull-down
Which muscle group is the antagonist during the bench press exercise?
Latissimus dorsi
Which marketing strategy has a very low rate of return, but is associated with a low cost?
Lead boxes
Which of the following is not a trait possessed by a professional Personal Trainer who creates a hospitality experience?
Lecturing skills
Which of the following is shortened during a concentric muscle contraction?
Length of the sarcomere
A client with misaligned joints due to poor posture is unable to develop maximal tension during an exercise. What phenomenon may explain this situation?
Length-tension relationship
Which is not a benefit of eating smaller but frequent meals?
Less expensive
What type of insurance should be obtained by a Personal Trainer to manage risk effectively?
Liability insurance
Which of the following is affected by a sprain?
Ligament
What business entity is available to a sole proprietor Personal trainer to protect their personal assets in the event of a legal liability?
Limited liability corporation
Of the following possible goals of a client, which would be considered a product goal?
Lose five pounds of fat
A client discovers that they have a nutrient and mineral deficiency, which situation most likely lead to this?
Low caloric intake
A client is looking to lose body weight, what type of carbohydrate should be suggested to consume during the process?
Low glycemic index carbohydrate
A male client is 40 years of age, has not smoked in the last 10 years, has a BMI of 26.2, has a blood pressure of 125/87 mm Hg and no known personal or family history of cardiovascular disease. Which category of risk classification does he belong in?
Low risk
Which of the following is not one of the five points of contact referenced during exercises that involve a bench or seat?
Lower back
What is a common compensation of the push-up exercise that indicates weak core stability?
Lower back arch
Shin splints refers to a pain or inflammation in which part of the body?
Lower legs
Which of the following is not a function of protein?
Lowering blood cholesterol
Which of the following is the most important assessment before training a new client?
Medical clearance
Which of the following sets of assessments are most appropriate for a teenage athlete?
Medical clearance from a physician, maximal cardiorespiratory and strength performance tests
Which of the following groups of assessments would be the most appropriate for a middle-aged obese client?
Medical clearance from a physician, resting heart rate, blood pressure, submaximal cardiorespiratory fitness test
Which of the following groups of assessments would be the most appropriate for a middle-aged, obese client?
Medical clearance from a physician, resting heart rate, blood pressure, submaximal cardiorespiratory fitness test
The health-history evaluation should include which four components?
Medical history, medications, exercise history and nutrition
While performing an initial consultation with a new client, which of the following is an indication that a client-centered approach is being used?
The client is talking about behavior change
Which of the following is not where the personal trainer should focus the client's attention during the consultation and assessment period?
The cost of the training services
Which of the following is an aspect of setting the price of Personal Trainer services
The potential client's average income, Personal Trainer qualifications, business objectives, and competitor's prices
What is the most important purpose of measuring body composition?
The strong correlation between obesity and the risk of chronic diseases
What is the most important purpose of measuring the body composition?
The strong correlation between obesity and the risk of many chronic diseases
What aspect of a personal training competitor is the most important when determining pricing?
The target audience of the competitor
Tennis elbow refers to an injury to which area of the body?
The tendon outside of the elbow
Which of the following statements is false regarding industry guidelines relating to matters of facility and equipment setup, inspection, maintenance, repair, and signage?
They are bound by law
How can medications impact exercise prescription?
They can impact blood pressure, they can alter cognitive function, they can alter heart rate, and they can alter balance
Severing the spinal cord at which cervical level will require the patient's permanent use of a ventilator?
Third
Which population would benefit most by including neuromotor exercise?
Those with mobility impairments, individuals whose jobs involve the risk of falls, the elderly, and athletes
How often should neuromotor exercise be included in a client's program in order improve balance ability?
Three days per week
During the dumbbell chest press, the client is unable to lower the dumbbells to the chest no matter which form of resistance is used. Which of the following is the most likely cause of this technique flaw?
Tight pectoral muscles
The Rockport 1 Mile Walk Test requires measurement of which two results at the time of the actual test to predict VO2 max?
Time and heart rate
What is the top priority when selling Personal Training sessions?
To build rapport
What is the main purpose of discussing previous negative exercise experiences with a potential client?
To determine possible barriers to exercise
Why is important to have the client in a relaxed state when taking resting blood pressure measurements?
To eliminate false elevated readings
Why should a trainer pre-screen a client?
To identify health concerns, to identify any special needs, to protect the personal trainer and client from risk, and identify any potential complications
What is the purpose of the Physical Activity Readiness Questionnaire (PAR-Q)?
To identify those who need further medical evaluation
Which of the following is not a purpose of developing a yearly budget?
To improve relationships with clients
What are the two goals of providing nutrition during exercise or physical competition?
To prevent dehydration and provide adequate energy
What is the main purpose of spotting an exercise?
To prevent injury
What is the purpose of a waiver or release of liability document for a personal trainer?
To protect the liability of the trainer in case of negligence
What is the purpose of measuring resting blood pressure during a comprehensive fitness assessment?
To screen for hypertension or hypotension
Why is consultation about past injuries important during the assessment process?
To server as a predictor of future injury
When instructing a client on speed technique, what is the maximum recommended stride length?
Two and a half times leg length
A highly trained endurance athlete is looking to further improve their performance. How much time should they spend performing vigorous intensity exercise?
Two hours per week
When measuring waist circumference, which two body landmarks should the tape be placed between?
Umbilicus and xiphoid process
The 1.5 mile run includes which of the following as a contraindication of performing the test?
Unable to jog continuously for 15 minutes
What should a trainer do if a client sustains a serious joint injury?
Urge client to see a doctor
What is the easiest method determining hydration levels?
Urine color
What is the best method of a Personal Trainer to help clients become intrinsically motivated?
Use SMART goals
What step can a Personal Trainer take to prevent foreseeable accidents with exercise equipment?
Use reliable equipment, provide proper instructions and supervision, complete consistent equipment maintenance and repair, and use equipment appropriate for the client
Which of the following methods of body composition is least likely to be inaccurate?
circumference measurements
At the sticking point of a dumbbell lateral raise, the fifteen pound weights are two feet away from the midline of the body. How much torque must be generated by the shoulder muscles to complete the movement?
greater that 30 lb*ft
Which of the following pieces of data is not needed to predict one's oxygen consumption during the Rockport Walk Test?
height