Professionals 1) When comparing the medial epicondyle of the humerus to the lateral epicondyle of the humerus, which of the following statements is correct? a. The medial epicondyle is more toward the front of the body than the lateral epicondyle b. The medial epicondyle is more toward the back of the body than the lateral epicondyle c. The medial epicondyle is more toward the midline of the body than the lateral epicondyle d. The medial epicondyle is more away from the midline of the body than the lateral epicondyle Explanation c. The medial epicondyle is more toward the midline of the body than the lateral epicondyle The term medial means toward the midline of the body, while the term lateral means away from the midline of the body. ACEs Essentials of Exercise Science for Fitness Professionals, p. ) Which of the following is NOT one of four types of tissue found in the human body? a. !uscular b. "er#ous c. $pithelial d. %ascular Explanation d. %ascular The four primary types of tissue are muscular, ner#ous, connecti#e, and epithelial. ACEs Essentials of Exercise Science for Fitness Professionals, p. & &) Which of the four components of blood carries hormones, food materials, ions, and gases throughout the body? a. 'lasma b. (ed blood cells c. White blood cells d. 'latelets Explanation a. 'lasma The li)uid component of blood, called plasma, is responsible for carrying hormones, plasma proteins, food materials *e.g., carbohydrates, amino acids, lipids), ions *e.g., sodium, chloride, bicarbonate), and gases *e.g., o+ygen, nitrogen, carbon dio+ide) throughout the body. ACEs Essentials of Exercise Science for Fitness Professionals, p. &,- -) When blood is .owing through the heart, where does it go after passing through the tricuspid #al#e? a. (ight atrium b. /eft atrium c. (ight #entricle d. /eft #entricle Explanation c. (ight #entricle 0lood passes through the tricuspid #al#e on its way from the right atrium to the right #entricle. ACEs Essentials of Exercise Science for Fitness Professionals, p. 1 2) The a#erage person3s breathing rate through the nose is e)ual to 4 to &4 liters per minute while at rest. a. True b. 5alse Explanation b. 5alse 6umans normally breathe appro+imately 2 to 1 liters of air per minute through the nose when at rest, but use the mouth as the primary passageway for air when #entilation is increased to appro+imately 4 to &4 liters per minute during e+ercise. ACEs Essentials of Exercise Science for Fitness Professionals, p. 7 1) Which of the following mo#ements takes place in the frontal plane? a. 8epression of the scapulae b. 5le+ion at the elbow c. $+tension at the hip d. 9upination at the wrist Explanation a. 8epression of the scapulae The mo#ements that take place in the frontal plane are as follows: ;bduction ;dduction $le#ation 8epression <n#ersion $#ersion ACEs Essentials of Exercise Science for Fitness Professionals, p. 1 =) Which of the following statements about .e+ibility is CORRECT? a. ;s people age, .e+ibility naturally increases due to decreased collagen le#els. b. !ales are generally more .e+ible than females. c. >ollagen is made up of proteins that limit motion and resist stretch. d. The build?up of scar tissue after in@ury often increases .e+ibility. Explanation c. >ollage is made up proteins that limit motion and resist stretch. 9tructures containing large amounts of collagen tend to limit motion and resist stretch. Thus, collagen Abers are the main constituents of tissues such as ligaments and tendons that are sub@ected to a pulling force. (egarding the other options, .e+ibility decreases with aging, females are generally more .e+ible than males, and scar tissue limits .e+ibility. ACEs Essentials of Exercise Science for Fitness Professionals, p. &4 B & 7) Which pair of shoulder muscles is BEST strengthened by shoulder shrugs performed with resistance? a. (homboid ma@or and rhomboid minor b. 'ectoralis minor and serratus anterior c. /e#ator scapulae and trapeCius d. Teres ma@or and latissimus dorsi Explanation c. /e#ator scapulae and trapeCius These two muscles that act at the shoulder girdle to ele#ate the scapula are eDecti#ely targeted by shoulder shrugs. ACEs Essentials of Exercise Science for Fitness Professionals, p. &2 B &7 E) The birddog is an eDecti#e e+ercise for which of the following muscles that act at the trunk? a. !ultiAdi b. $rector spinae c. (ectus abdominis d. Trans#erse abdominis Explanation a. !ultiAdi The multiAdi, which contribute to spinal stability during trunk e+tension, rotation, and side?bending, are eDecti#ely targeted by the birddog. ACEs Essentials of Exercise Science for Fitness Professionals, p. -& 14) Which category of hip muscles is primarily responsible for hip adduction? a. ;nterior muscles b. 'osterior muscles c. !edial muscles d. /ateral muscles Explanation c. !edial muscles The medial hip muscles *i.e., those hip muscles closer to the midline of the body), including the pectineus, adductor bre#is, adductor longus, gracilis, and adductor magnus, are primarily responsible for hip adduction. ACEs Essentials of Exercise Science for Fitness Professionals, p. -- Quiz #: Chapter Exer!i"e #hy"iolo$y ACEs Essentials of Exercise Science for Fitness Professionals 1) Which of the following is NOT a beneAt of regular physical acti#ity? a. 8ecreased an+iety and depression b. <mpro#ed lipid proAle c. <mpro#ed glucose control d. <ncreased diastolic blood pressure Explanation d. <ncreased diastolic blood pressure 9ome of the beneAts of regular e+ercise include impro#ed cardio#ascular function, lowered systolic and diastolic blood pressure, decreased body weight and fat mass, impro#ed lipid proAle, impro#ed glucose control, decreased an+iety and depression, enhanced feelings of well?being, decreased incidence of se#eral cancers *e.g., colon, breast, prostate), and decreased incidence of osteoporosis. ACEs Essentials of Exercise Science for Fitness Professionals, p. 1=,17 ) >ardiac output is deAned as the amount of blood pumped during each heart beat. a. True b. 5alse Explanation b. 5alse The amount of blood pumped during each heartbeat is called the stroke #olume. >ardiac output is the product of stroke #olume and heart rate, and therefore is deAned as the amount of blood pumped per minute. ACEs Essentials of Exercise Science for Fitness Professionals, p. =4 &) %ery little of the FFFFFFFFFF a person consumes is used for energy production. a. 5at b. >arbohydrate c. 'rotein d. 5iber Explanation c. 'rotein Gf the three macronutrients, relati#ely little protein is used for energy production e+cept in e+treme cases of caloric restriction. 'rotein is principally used in the growth and repair of tissue or is e+creted. ACEs Essentials of Exercise Science for Fitness Professionals, p. =1,= -) Which of the primary energy systems supplies enough energy for no more than 14 seconds of all?out e+ertion? a. 'hosphagen system b. ;naerobic glycolysis c. ;erobic glycolysis d. 0eta o+idation Explanation a. 'hosphagen The total amount of ;T' and creatine phosphate *>') stored in muscle is #ery small, and thus the amount of energy a#ailable for muscular contraction is e+tremely limited. There is probably enough energy a#ailable from the phosphagens for only about 14 seconds of all?out e+ertion, if there were not continual resynthesis of ;T'. ACEs Essentials of Exercise Science for Fitness Professionals, p. = 2) /ow?intensity e+ercise is the best way to lose weight because it burns a higher percentage of fat than e+ercise at a higher intensity. a. True b. 5alse Explanation b. 5alse 8uring high?intensity e+ercise, the total number of calories burned is much higher than during low?intensity e+ercise, and negates the higher percentage coming from fat. 8uring low?intensity bouts, a higher percentage of calories is coming from fat, but the total number of fat calories is less than during high?intensity workouts. <t is important to remember that the total number of calories burned is what determines weight loss, regardless of the source of those calories. ACEs Essentials of Exercise Science for Fitness Professionals, p. =1 1) ;t what stage of an e+ercise bout are phosphagen stores being replenished, remaining lactate being remo#ed from the blood, and the metabolic rate decreasing? a. <mmediately after the commencement of e+ercise b. ;s the body approaches steady state c. 8uring steady?state training d. ;fter the cessation of e+ercise Explanation d. ;fter the cessation of e+ercise The energy produced after the cessation of e+ercise *e+cess poste+ercise o+ygen consumption , $'G>) is used to replenish the depleted phosphagens, to eliminate accumulated lactate if it has not already been cleared from the blood, and to restore other homeostatic conditions *e.g., thermoregulation, tissue resynthesis). ;s the body returns to normal temperature, the metabolic rate will return to normal. ACEs Essentials of Exercise Science for Fitness Professionals, p. =E =) Which of the following is an adaptation speciAcally seen with regular weightbearing e+ercise? a. <ncrease in respiratory capacity b. <mpro#ed cardiac output eHciency c. <ncrease in bone density d. <mpro#ed lean body mass Explanation c. <ncrease in bone density The concept of the 9;<8 principle is that the body will adapt to the speciAc challenges imposed upon it, as long as the program progressi#ely o#erloads the system being trained. 9tudies ha#e shown that weightbearing e+ercise promotes impro#ed bone density, which is a key factor in the pre#ention of osteoporosis, particularly in women. ACEs Essentials of Exercise Science for Fitness Professionals, p. 71,7 7) Which hormone promotes triglyceride breakdown to aid in maintaining blood glucose? a. %asopressin b. >ortisol c. "orepinephrine d. $strogen Explanation b. >ortisol >ortisol is a glucocorticoid and plays a ma@or role in maintaining blood glucose during prolonged e+ercise by promoting protein and triglyceride breakdown. >ortisol is also a ma@or stress hormone and is ele#ated when the body is under too much stress, either from too much e+ercise or inade)uate regeneration. ACEs Essentials of Exercise Science for Fitness Professionals, p. 7- E) (eplacing body .uid as it is lost is an important guideline to follow whether e+ercising in the heat or in the cold. a. True b. 5alse Explanation a. True (eplacing body .uids as they are lost is important when e+ercising in either the heat or the cold. <n the cold, .uid loss may not be as ob#ious as when e+ercising in the heat. 6owe#er, when e+ercising in cold air, large amounts of water are lost from the body during respiration. ACEs Essentials of Exercise Science for Fitness Professionals, p. 71 B 7E 14) Which of the following is NOT one of the primary symptoms of altitude sickness? a. 9hortness of breath b. 'rofuse sweating c. 6eadache d. "ausea Explanation b. 'rofuse sweating While shortness of breath, headache, and nausea *along with lightheadedness) are all symptoms of altitude sickness, profuse sweating is one of the primary symptoms of heat e+haustion. ACEs Essentials of Exercise Science for Fitness Professionals, p. 7= B 7E Quiz #%: Chapter % &un'amental" o( Applie' )ine"iolo$y ACEs Essentials of Exercise Science for Fitness Professionals 1) Which of "ewton3s laws of motion is described as follows? ; body at rest will stay at rest and a body in motion will stay in motion *with the same direction and #elocity) unless acted upon by an e+ternal force. a. /aw of gra#ity b. /aw of reaction c. /aw of inertia d. /aw of acceleration Explanation c. /aw of inertia "ewton3s Arst law of motion, known as the law of inertia, states that a body at rest will stay at rest and that a body in motion will stay in motion *with the same direction and #elocity) unless acted upon by an e+ternal force. <n addition, a body3s inertial characteristics are proportional to its mass, which is why it is harder to start *or stop) mo#ing a hea#y ob@ect than a lighter one. ACEs Essentials of Exercise Science for Fitness Professionals, p. 141 ) Which of the following is an e+ample of a multiplanar mo#ement from the anatomical position? a. 8epression of the scapulae b. 'ronation of the forearm c. 8orsi.e+ion of the ankle d. Gpposition of the thumb Explanation d. Gpposition of the thumb Gpposition of the thumb is a mo#ement uni)ue to primates and humans that follows a semicircle toward the little Anger. $ach of the other mo#ements is uniplanar. ACEs Essentials of Exercise Science for Fitness Professionals, p. 14E &) ;ssuming a client is lifting the same amount of weight, he or she can create more resistance by mo#ing the weight closer to the working @oint. a. True b. 5alse Explanation b. 5alse To create more resistance with the same amount of weight, mo#e the weight farther from the working @oint. To lessen the resistance as fatigue occurs, mo#e the weight closer to the working @oint. ACEs Essentials of Exercise Science for Fitness Professionals, p. 11 -) ; muscle with which of the following muscle arrangements has the *O+EST force production, but the H,-HEST speed of contraction? a. Inipennate b. 0ipennate c. !ultipennate d. /ongitudinal Explanation d. /ongitudinal 'enniform muscles, which include unipennate, bipennate, and multipennate muscles, are designed for higher force production than longitudinal muscles. /ongitudinal muscles are long and thin and ha#e parallel Abers that run in the same direction as the length of the muscle. This type of Aber arrangement allows for speed of contraction. ACEs Essentials of Exercise Science for Fitness Professionals, p. 11,11& 2) 9tatic balance e+ercises often in#ol#e FFFFFFFFFFFFFFF. a. Widening the base of support b. "arrowing the base of support c. 9hifting the line of gra#ity outside the base of support d. 9hifting the line of gra#ity through rotary motion Explanation b. "arrowing the base of support To work on static balance with a client or class participant, the Atness professional can make the indi#idual3s base of support narrower to stimulate adaptation to the imposed demand. Widening the base of support lessens the balance challenge. ACEs Essentials of Exercise Science for Fitness Professionals, p. 112,111 1) What muscles are strengthened when a client performs side?lying leg lifts with the lower leg? a. ;dductors b. ;bductors c. <nternal rotators d. $+ternal rotators Explanation a. ;dductors 8uring side?lying leg lifts *lower leg), the adductors work concentrically in the upward phase and eccentrically in the downward phase. ACEs Essentials of Exercise Science for Fitness Professionals, p. 11 =) The soleus, gastrocnemius, and plantaris are located in which compartment of the lower leg? a. ;nterior tibial compartment b. 'osterior tibial compartment c. 8eep posterior compartment d. 9uperAcial posterior compartment Explanation d. 9uperAcial posterior compartment The soleus, gastrocnemius, and popliteus are all located in the superAcial posterior compartment of the lower leg and ser#e as primary plantar.e+ors of the ankle @oint. ACEs Essentials of Exercise Science for Fitness Professionals, p. 1& 7) When e#aluating a new client3s posture, a personal trainer notices a long outward cur#e of the thoracic spine with an accentuated lumbar cur#e and a backward shift of the upper trunk. What postural de#iation does this client ha#e? a. Jyphosis b. /ordosis c. 5lat back d. 9way back Explanation d. 9way back 9way?back posture is a long outward cur#e of the thoracic spine with an accentuated lumbar cur#e and a backward shift of the upper trunk. <t is often accompanied by rounded shoulders, a sunken chest, and a forward?tilted head. <f an indi#idual has this postural abnormality and cannot acti#ely assume a neutral?spine posture, the Atness professional should refer him or her to a physician. ACEs Essentials of Exercise Science for Fitness Professionals, p. 17 E) Which of the following muscles plays a #ital role *with the mulitAdi) in pro#iding feedback to the central ner#ous system about spinal @oint position before dynamic forces in the e+tremities destabiliCe the spine? a. Trans#erse abdominis b. (ectus abdominis c. <nternal obli)ues d. $+ternal obli)ues Explanation a. Trans#erse abdominis >oacti#ation of the trans#erse abdominis and multiAdi muscles occur before any mo#ements of the limbs. 9peciAcally, these two muscles are acti#ated an a#erage of &4 milliseconds before shoulder mo#ement and 114 milliseconds before leg mo#ement. What is the importance of this temporal pattern of trunk muscle recruitment? The trans#erse abdominis and multiAdi muscles are thought to play a #ital role in pro#iding feedback about spinal @oint position, and thus forewarn the central ner#ous system about impending dynamic forces to be created in the e+tremities that may destabiliCe the spine. ACEs Essentials of Exercise Science for Fitness Professionals, p. 1&& 14) 9houlder girdle is the formal term for the FFFFFFFFFFFFFFF. a. 9K> @oint b. ;K> @oint c. 9KT articulation d. LK6 @oint Explanation c. 9KT articulation 9houlder girdle is the formal term for scapulothoracic *9KT) articulation, which consists of the muscles and fascia connecting the scapula to the thora+. ACEs Essentials of Exercise Science for Fitness Professionals, p. 1&- Quiz #.: Chapter . Nutrition ACEs Essentials of Exercise Science for Fitness Professionals 1) >arbohydrates, which are the body3s preferred energy source, contain how many kilocalories per gram? a. kcalKg b. - kcalKg c. = kcalKg d. E kcalKg Explanation b. - kcalKg !ade up of chains of sugar molecules, carbohydrates contain about - kcalKg. 'roteins also contain - kcalKg, while fat contains E kcalKg and alcohol contains = kcalKg. ACE Essentials of Exercise Science for Fitness Professionals, p. 114 ) >ontributing to cell membrane function, making bile acids essential for fat absorption, metaboliCing fat?soluble #itamins, and making #itamin 8 are all functions of which nutrient? a. 'rotein b. >arbohydrate c. >holesterol d. Gmega?& fatty acids Explanation c. >holesterol >holesterol, a fat?like, wa+y, rigid four?ring structure, plays an important role in cell membrane function. <t also helps to make bile acids *which are important for fat absorption), metaboliCe fat?soluble #itamins *;, 8, $, and J), and make #itamin 8 and some hormones such as estrogen and testosterone. ACE Essentials of Exercise Science for Fitness Professionals, p. 11 &) Which of the following /0ST be consumed in the diet? a. %itamin J b. 0iotin c. %itamin 8 d. 5olate Explanation d. 5olate %itamins must be consumed through food with only three e+ceptions: #itamin J and biotin can also be produced by normal intestinal .ora *bacteria that li#e in the intestines and are critical for normal gastrointestinal function), and #itamin 8 can be self?produced with sun e+posure. ACE Essentials of Exercise Science for Fitness Professionals, p. 11 -) ; client who @ust found out she is pregnant asks what foods to eat to increase her intake of folic acid. What would be the BEST response? a. Lreen leafy #egetables, organ meats, dried peas, beans, and lentils b. >itrus fruits, berries, and #egetables c. Lreen leafy #egetables, fruit, dairy, and grain products d. !ilk, li#er, eggs, and peanuts Explanation a. Lreen leafy #egetables, organ meats, dried peas, beans, and lentils These foods are the best sources of folate, or folic acid. >itrus fruits, berries, and #egetables are good sources of #itamin >M green leafy #egetables, fruit, dairy, and grain products are good sources of #itamin JM and milk, li#er, eggs, and peanuts are good sources of choline. ACE Essentials of Exercise Science for Fitness Professionals, p. 11- 2) Which of the following minerals has a recommended dietary allowance *(8;) that is more than twice as high for women than it is for men? a. Ninc b. <ron c. 'hosphorus d. >opper Explanation b. <ron The (8; for iron for women is 17 mg, while it is only 7 mg for men. <ron plays an essential role in hemoglobin formation, impro#es blood )uality, and increases resistance to stress and disease. ACE Essentials of Exercise Science for Fitness Professionals, p. 112 1) ; client must achie#e a 1,444?calorie deAcit per day in order to lose 1 lb per week. a. True b. 5alse Explanation b. 5alse &,244 calories O 1 lb. Therefore, a 1,444 calorie per day deAcit will lead to a loss of lb per week. The Dietary Guidelines recommend that those trying to lose weight aim for a 244?calorie deAcit per day, achie#ed through decreased caloric intake andKor increased physical acti#ity. G#er the course of a week, the &,244 calorie deAcit should lead to a loss of 1 pound. 5or optimal long?term success and o#erall health, gradual weight loss of no more than 1 to pounds per week is best. ACE Essentials of Exercise Science for Fitness Professionals, p. 1=- =) Which of the following is NOT among the 14 insights gleaned from the e+periences of the "ational Weight >ontrol (egistry? a. $at breakfast b. 0e mindful c. ;#oid the scale d. 0e optimistic Explanation c. ;#oid the scale While it is not ad#isable to become obsessi#e about weight to the nearest 4.41 pounds, people who maintain their weight loss keep tabs on the scale, weighing themsel#es at least once per week. ACE Essentials of Exercise Science for Fitness Professionals, p. 1=1 7) <n most cases, athletic performance will impro#e when the indi#idual is on a low? fat diet where fat intake is below 12P of total calories. a. True b. 5alse Explanation b. 5alse The ;merican 8ietetic ;ssociation recommends that athletes consume a comparable proportion of food from fat as the general populationQthat is, 4 to 2P of total calories. There is no e#idence of a performance beneAt from a #ery low?fat diet *R12P of total calories) or from a high?fat diet *S&4P of total calories). ACE Essentials of Exercise Science for Fitness Professionals, p. 17 E) ; client with which of the following conditions should recei#e comprehensi#e nutrition counseling before beginning an e+ercise program? a. Gsteoporosis b. 6yponatremia c. 6ypertension d. 8iabetes Explanation d. 8iabetes <t is especially important for people with diabetes to balance nutrition intake with e+ercise and insulin or other medications in order to maintain a regular blood sugar le#el throughout the day. ;ll indi#iduals with diabetes who ha#e not already had a comprehensi#e nutrition consultation prior to beginning an e+ercise program should be referred to a registered dietitian for an e#aluation and nutrition education. ACE Essentials of Exercise Science for Fitness Professionals, p. 177 14) ; client who is also a high school soccer player is interested in using the glycemic inde+ to guide him as he refuels after practices and matches. Which of the following would be the BEST snack choice? a. 8ried fruit b. (ye bread c. Gatmeal d. 9trawberries Explanation a. 8ried fruit 6igh?L< carbohydrates, including dried fruit, are best for refueling. (ye bread is a medium?L< carbohydrates, while oatmeal and strawberries are low?L< carbohydrates. ACE Essentials of Exercise Science for Fitness Professionals, p. 1=E Quiz #1: Chapter 1 #hy"iolo$y o( Trainin$ ACEs Essentials of Exercise Science for Fitness Professionals 1) The sinoatrial node *9; node), which is sometimes called the pacemaker of the heart, is located in which chamber of the heart? a. (ight atrium b. (ight #entricle c. /eft atrium d. /eft #entricle Explanation a. (ight atrium The 9; node is located on the posterior wall of the right atrium, while the atrio#entricular node *;% node) is located on the .oor of that same chamber. ACEs Essentials of Exercise Science for Fitness Professionals, p. 1- ) Which of the following is NOT a method the body uses to preser#e blood #olume during steady?state e+ercise? a. <ncreasing heart rate b. <ncreasing stroke #olume c. <ncreasing #asoconstriction in non?working muscles d. (eleasing #asopressin and aldosterone Explanation b. <ncreasing stroke #olume The following changes take place to preser#e blood #olume: ; progressi#e increase in heart rate at steady?state e+ercise to maintain cardiac output and oDset the small decrease in stroke #olume associated with the .uid loss ; compensation in blood pressure #ia further #asocontriction in the non? e+ercising regions to maintain peripheral resistance and blood pressure ; release of hormonesQantidiuretic hormone, or #asopressin, and aldosteroneQto help reduce water and sodium losses from the body ACEs Essentials of Exercise Science for Fitness Professionals, p. 11 &) Tidal #olume decreases after an e+erciser crosses the second #entilatory threshold *%T). a. True b. 5alse Explanation a. True 8uring subma+imal e+ercise *before reaching %T), #entilation increases linearly with o+ygen consumption and carbon dio+ide production. This occurs primarily through an increase in tidal #olume *i.e., the #olume of air inhaled and e+haled per breath). ;t higher or near?ma+imal intensities, the fre)uency of breathing becomes more pronounced and minute #entilation rises disproportionately to the increases in o+ygen consumption. Tidal #olume decreases as breathing rate increases. ACEs Essentials of Exercise Science for Fitness Professionals, p. 1= -) What hormone dilates the respiratory passages and reduces digesti#e acti#ity and bladder emptying during physical acti#ity? a. <nsulin b. "orepinephrine c. $pinephrine d. >ortisol Explanation c. $pinephrine <n addition to its eDects on the cardio#ascular and metabolic systems, epinephrine dilates the respiratory passages to aid in mo#ing air into and out of the lungs, and reduces digesti#e acti#ity and bladder emptying during e+ercise. ACEs Essentials of Exercise Science for Fitness Professionals, p. 17 2) Which slow?acting hormone stimulates the mobiliCation of free fatty acids from adipose tissue, mobiliCes glucose synthesis in the li#er, and decreases the rate of glucose utiliCation in the cells? a. Lrowth hormone b. Llucagon c. <nsulin d. >ortisol Explanation d. >ortisol >ortisol is a glucocorticoid released from the adrenal corte+ that stimulates free fatty acid *55;) mobiliCation from adipose tissue, mobiliCes glucose synthesis in the li#er *i.e., gluconeogenesis), and decreases the rate of glucose utiliCation by the cells. <ts eDect is slow, howe#er, allowing other fast?acting hormones such as epinephrine and glucagon to primarily deal with glucose and 55; mobiliCation. ACEs Essentials of Exercise Science for Fitness Professionals, p. 1E 1) What is the only macronutrient whose stored energy generates adenosine triphosphate *;T') anaerobically? a. 'rotein b. 5at c. >holesterol d. >arbohydrate Explanation d. >arbohydrate >arbohydrate ser#es as the ma@or food fuel for the metabolic production of adenosine triphosphate *;T'), which is a chemical compound re)uired for all cellular work. <mportantly, carbohydrate is the only macronutrient whose stored energy generates ;T' anaerobically. This is crucial during ma+imal e+ercise that re)uires rapid energy release abo#e le#els supplied by aerobic metabolism. ACEs Essentials of Exercise Science for Fitness Professionals, p. 4 =) Which mechanism of thermoregulation is the ma@or contributor during e+ercise? a. >on#ection b. (adiation c. $#aporation d. $+cretion Explanation c. $#aporation Though e#aporation accounts for only 4P of thermoregulation while at rest, it accounts for appro+imately 74P of thermoregulation during e+ercise. ACEs Essentials of Exercise Science for Fitness Professionals, p. 2 7) What is the primary ad#antage of the increase in blood #olume that results from chronic cardiorespiratory e+ercise? a. 8ecreased cardiac stress b. <mpro#ed %Gma+ c. $nhanced o+ygen deli#ery to working muscles d. (educed work en#ironment for the heart Explanation c. $nhanced o+ygen deli#ery to working muscles ; physical?performance ad#antage of reduced blood #iscosity, which is direct result of the increased blood #olume, is that it enhances o+ygen deli#ery to the acti#e skeletal muscles, because the blood .ows more easily through the #essels, including the capillaries. The other three choices are associated with increases in heart siCe and #olume. ACEs Essentials of Exercise Science for Fitness Professionals, p. = E) 8uring what phase of the general adaptation syndrome will a client see progressi#e increases in muscle siCe and strength? a. 9hock phase b. ;daptation phase c. ;larm phase d. $+haustion phase Explanation b. ;daptation phase The adaptation phase, or resistance phase, generally begins around weeks four through si+ and represents ma@or muscular adaptations *biochemical, mechanical, and structural). This phase is characteriCed by progressi#e increases in muscle siCe and strength. ACEs Essentials of Exercise Science for Fitness Professionals, p. & 14) ;n indi#idual is using a resistance band to perform #ery short?duration *less than seconds per stretch) hamstring stretches in sets of eight repetitions. What .e+ibility?training techni)ue is this person using? a. 0allistic stretching b. 8ynamic stretching c. 'ropriocepti#e neuromuscular facilitation d. ;cti#e isolated stretching Explanation d. ;cti#e isolated stretching ;cti#e isolated stretching follows a design similar to a traditional strength?training workout. <nstead of holding stretches for 12 to &4 seconds at a point of resistance *i.e., mild discomfort), stretches are ne#er held for more than two seconds. The stretch is then released, the body segment returned to the starting position, and the stretch is repeated for se#eral repetitions. ACEs Essentials of Exercise Science for Fitness Professionals, p. -& Quiz #2: Chapter 1 Role an' S!ope o( #ra!ti!e (or the #er"onal Trainer ACEs Personal Trainer Manual, 4 th Edition 1) !ost health beneAts occur with at least FFFFFFFFFF a week of moderate?intensity physical acti#ity, such as brisk walking. ;dditional beneAts occur with more physical acti#ity. a. 14 minutes b. =2 minutes c. 124 minutes d. 174 minutes Explanation c. 124 minutes !ost health beneAts occur with at least 124 minutes a week of moderate?intensity physical acti#ity, such as brisk walking. ;dditional beneAts occur with more physical acti#ity. ACE Personal Trainer anual, - th edition, >hapter 1, p. - ) Which of the following accounts for the uni)ue position that personal trainers hold in the allied healthcare continuum? a. They are able to pro#ide detailed dietary planning to combat chronic illnesses b. They are at the top of the allied healthcare pyramid due to the e+tended time they spend with clients c. They are able to show clients how to e+ercise eDecti#ely while following physicians3 general recommendations d. They are licensed professionals who can prescribe speciAc e+ercise programs Explanation c. They are able to show clients how to e+ercise eDecti#ely while following physicians3 general recommendations While other members of the allied healthcare continuum might also gi#e patients or clients guidelines for general e+ercise *e.g., try to walk up to &4 minutes per day, most days of the week), few of them actually teach clients !o" to e+ercise eDecti#ely. This is where personal trainers hold a uni)ue position in the allied healthcare continuum. ACE Personal Trainer anual, - th edition, >hapter 1, p. 1 &) What is the primary purpose of a Atness certiAcation? a. To protect the public from harm b. To pro#e mastery of the profession c. To increase one3s earning potential d. To pro#ide hands?on e+perience Explanation a. To protect the public from harm The primary purpose of a certiAcation is to protect the public from harm by assessing if the professional can perform the @ob in a safe and eDecti#e manner. ACE Personal Trainer anual, - th edition, p. = -) Which of the following is NOT part of the deAnition of scope of practice? a. The legal range of ser#ices that professionals in a gi#en Aled can pro#ide b. The code of ethics that must be adhered to while in the workplace c. The setting in which the ser#ices can be pro#ided d. Luidelines or parameters that must be followed Explanation b. The code of ethics that must be adhered to while in the workplace ; scope of practice deAnes the legal range of ser#ices that professionals in a gi#en Aeld can pro#ide, the settings in which those ser#ices can be pro#ided, and the guidelines or parameters that must be followed. ACE Personal Trainer anual, - th edition, p. = 2) ;ccording the general scope of practice for Atness professionals, personal trainers can rehabilitate clients who are reco#ering from musculoskeletal in@uries. a. True b. 5alse Explanation b. 5alse 'ersonal trainers can design e+ercise programs once clients ha#e been released from rehabilitation, but they cannot rehabilitate clients after in@ury. ACE Personal Trainer anual, - th edition, p. 7 1) ;s a general rule, ;>$ recommends that candidates allow FFFFFFFFFF of study time to ade)uately prepare for the ;>$ 'ersonal Trainer >ertiAcation $+am. a. 1 to & months b. & to 1 months c. 1 to E months d. E to 1 months Explanation b. & to 1 months ;s a general rule, ;>$ recommends that candidates allow three to si+ months of study time to ade)uately prepare for the ;>$ 'ersonal Trainer >ertiAcation $+am. ACE Personal Trainer anual, - th edition, p. 14 =) 8iagnosing the cause of a client3s lordosis posture and prescribing an e+ercise program to treat it is within a personal trainer3s scope of practice. a. True b. 5alse Explanation b. 5alse 5itness professionals must ne#er diagnose a client3s condition or prescribe any treatment. ACE Personal Trainer anual, - th edition, p. 11 7) To renew certiAcation for a new two?year cycle, ;>$?certiAed 'rofessionals must complete a minimum of FFFFF hours of continuing education credits and maintain a current certiAcate in FFFFFFFFFFFFFFFF and, if li#ing in "orth ;merica, automated e+ternal deAbrillation. a. 14M cardiopulmonary resuscitation b. 4M risk management c. 4M cardiopulmonary resuscitation d. &4M risk management Explanation c. 4M cardiopulmonary resuscitation ;>$ certiAcations are #alid for two years from the date earned, e+piring on the last day of the month. To renew certiAcation for a new two?year cycle, ;>$?certiAed 'rofessionals must complete a minimum of 4 hours of continuing education credits and maintain a current certiAcate in cardiopulmonary resuscitation and, if li#ing in "orth ;merica, automated e+ternal deAbrillation. ACE Personal Trainer anual, - th edition, p. 1 E) What should a personal trainer do if a client insists on using dietary supplements despite the trainer3s assurance that his or her Atness goals can be met without them? a. (efer the client to the health club3s sales team b. (efer the client to a registered dietitian or physician c. >heck that the facility3s insurance policy co#ers the sale of these products d. 9top training the client until he or she agrees to stop using these products Explanation b. (efer the client to a registered dietitian or physician The personal trainer can help the client understand that Atness goals can be reached without supplements and that supplements can ha#e negati#e and potentially harmful side eDects. <f a client insists on using dietary supplements, the personal trainer should refer the client to a )ualiAed physician or registered dietitian for guidance. ACE Personal Trainer anual, - th edition, p. 1- 14) Which of the following is an appropriate response to a client who mentions being sore following a weekend tennis tournament? a. (ecommending the use of o#er?the?counter anti?in.ammatory medications b. (ecommending the use of a creatine supplement prior to his or her ne+t tournament c. 'ro#iding deep tissue massage to help relie#e the soreness d. 8iscussing the proper techni)ue for icing the aDected areas Explanation d. 8iscussing the proper techni)ue for icing the aDected area 8iscussing the proper techni)ue for icing the aDected area is the appropriate response. The other options all fall outside the ;>$ scope of practice. ACE Personal Trainer anual, - th edition, p. 12 Quiz #3: Chapter #rin!iple" o( A'heren!e an' /oti4ation ACEs Personal Trainer Manual, 4 th Edition 1) ;dherence is deAned as the psychological dri#e that gi#es beha#ior direction and purpose. a. True b. 5alse Explanation b. 5alse 5or the purposes of a Atness professional, e+ercise adherence refers to #oluntary and acti#e in#ol#ement in an e+ercise program. !oti#ation is deAned as the psychological dri#e that gi#es beha#ior direction and purpose. ACE Personal Trainer anual, - th edition, p. 1 ) !ore than FFFFP of people who start a new program will drop out within the Arst si+ months. a. 2 b. 24 c. 14 d. =2 Explanation b. 24 !ore than 24P of people who start a new program will drop out within the Arst si+ months. ACE Personal Trainer anual, - th edition, p. 1,= &) Which of the following is NOT one of the three primary categories of potential determinants for physical acti#ity? a. 'ersonal attributes b. 'hysical attributes c. $n#ironmental factors d. 'hysical?acti#ity factors Explanation b. 'hysical attributes The potential determinants for physical acti#ity can be broken down into three categories: T 'ersonal attributes T $n#ironmental factors T 'hysical?acti#ity factors ACE Personal Trainer anual, - th edition, p. = -) Leneral trends re#eal that members of which of the following populations are /OST *,)E*5 to be performing higher le#els of physical acti#ity in unsuper#ised settings? a. Glder adults b. !en c. Those with fewer years of education d. Those in a lower socioeconomic bracket Explanation b. !en !en demonstrate higher and more consistent acti#ity adherence than women. /ower le#els of physical acti#ity participation are seen with increasing age, fewer years of education, and low income. ACE Personal Trainer anual, - th edition, p. = 2) What is arguably the most important and in.uential personal attribute #ariable when predicting adherence to physical acti#ity? a. ;cti#ity history b. Gbesity le#el c. >ardio#ascular disease status d. 9ocial support network Explanation a. ;cti#ity history ;cti#ity history is arguably the most important and in.uential personal attribute #ariable. <n super#ised e+ercise programs, past program participation is the most reliable predictor of current participation. This relationship between past participation and current participation is consistent across gender, obesity, and coronary heart disease status. ACE Personal Trainer anual, - th edition, p. =,7 1) FFFFFFFFFFFFFFFF is the most common e+cuse for not e+ercising and for dropping out of an e+ercise program. a. 'ercei#ed lack of time b. /ack of access to facilities c. /ack of social support d. /ack of impro#ement Explanation a. 'ercei#ed lack of time 'ercei#ed lack of time is the most common e+cuse for not e+ercising and for dropping out of an e+ercise program. The perception of not ha#ing enough time to e+ercise is likely a re.ection of not being interested in or en@oying the acti#ity, or not being committed to the acti#ity program. ACE Personal Trainer anual, - th edition, p. 7 =) Which of the following indi#iduals is /OST *,)E*5 to adhere to a super#ised physical?acti#ity program? a. ; highly moti#ator beginner who elects to begin a #igorous?intensity e+ercise program b. ;n indi#idual who percei#es his health to be poor and had been encouraged by his doctor to e+ercise c. ;n obese man who is moti#ated by a fear of ad#erse health conditions that are common in his family d. ; middle?aged man who has prehypertension but belie#es he has personal control o#er his health Explanation d. ; middle?aged man who has prehypertension but belie#es he has personal control o#er his health ; belief in personal control o#er health outcomes is a consistent predictor of unsuper#ised e+ercise acti#ity participation among healthy adults. (egarding the other options, the drop?out rate in #igorous?intensity e+ercise programs is almost twice as high as in moderate?intensity acti#ity programsM those who percei#e their health to be poor are unlikely to start or adhere to an acti#ity programM and obese indi#iduals are typically less acti#e than normal?weight indi#iduals, and are less likely to adhere to super#ised e+ercise programs. ACE Personal Trainer anual, - th edition, p. =,E 7) Which of the following terms is deAned as the belief in one3s own capabilities to successfully engage in a beha#ior? a. <ntrinsic moti#ation b. 9elf?eHcacy c. $+trinsic moti#ation d. /ocus of control Explanation b. 9elf?eHcacy 9elf?eHcacy is deAned as the belief in one3s own capabilities to successfully engage in a beha#ior. ACE Personal Trainer anual, - th edition, p. &4 E) When de#eloping 9!;(T goals, which of the following types of goals should be A6O,7E7? a. /ong?term goals b. Gutcome goals c. "egati#e goals d. 'erformance goals Explanation c. "egati#e goals 9etting negati#e goals puts the focus on the beha#ior that should be a#oided, not the beha#ior to be achie#ed. <t is important that the client is thinking about achie#ement, not a#oidance. ACE Personal Trainer anual, - th edition, p. && 14) What is the most important tool when dealing with a client who is at risk for relapse? a. $nhancing the client3s asserti#eness b. 8e#eloping a system of social support c. 'lanning ahead and being prepared d. 9igning beha#ioral contracts Explanation c. 'lanning ahead and being prepared The most important tool in dealing with a relapse is planning ahead and being prepared. 'ersonal trainers should educate their clients about the potential occurrence of a relapse and prepare them in ad#ance, so that they are able to get back on track with their acti#ity programs soon after e+periencing a relapse. ACE Personal Trainer anual, - th edition, p. &- Quiz #8: Chapter % Communi!ation an' Tea!hin$ Te!hni9ue" ACEs Personal Trainer Manual, 4 th Edition 1) Which of the following presents the four stages of the client,trainer relationship in their proper order? a. <n#estigation, planning, action, rapport b. (apport, in#estigation, planning, action c. (apport, planning, in#estigation, action d. 'lanning, rapport, in#estigation, action Explanation b. (apport, in#estigation, planning, action The four stages of the client,trainer relationship, in their proper order, are rapport, in#estigation, planning, and action. The rapport stage in#ol#es setting a foundation of mutual understanding and trustM the in#estigation stage in#ol#es re#iewing the clientUs health and Atness data and historyM the planning stage in#ol#es designing an e+ercise program in partnership with the clientM and the action stage is when the client begins e+ercising. ACE Personal Trainer anual, - th edition, p. -4 ) ; loud, tense #oice communicates conAdence and professionalism when speaking to a new client. a. True b. 5alse Explanation b. 5alse ; loud, tense #oice tends to make people ner#ous. 'ersonal trainers should try to de#elop a #oice that is Arm and conAdent to communicate professionalism. ACE Personal Trainer anual, - th edition, p. - &) Which of the following body positions may be interpreted by a client as aggressi#eness on the part of the trainer? a. 9tanding with an open body position b. 9eated while leaning slightly forward c. 9tanding with hands on hips d. 9eated behind a desk with legs crossed Explanation c. 9tanding with hands on hips ;n open, well?balanced, erect body position communicates conAdence, while a rigid, hands?on?hips stance may be interpreted as aggressi#e. ACE Personal Trainer anual, - th edition, p. - -) What personality style does a client ha#e if he scores high on the sociability scale and low on the dominance scale? a. 8eliberator b. 8irector c. >ollaborator d. $+pressor Explanation c. >ollaborator >ollaborators are high on the sociability scale and low on the dominance scale. They tend to be emotionally open, relationship oriented, and fa#or relationships o#er results. ACE Personal Trainer anual, - th edition, p. -& 2) When working with a client whose personality style is classiAed as e+pressor, which of the following approaches would be the BEST option for a personal trainer? a. GDer incenti#es and rewardsM stimulate the client3s thoughts and pro#oke ideas b. 0e clear, concise, and business?likeM appeal to the need for action and problem?sol#ing c. 0e candid, open and patient, personally interested and supporti#e, and goal oriented d. 'ro#ide consistent, accurate follow?upsM supply information to supply the need for detail Explanation a. GDer incenti#es and rewardsM stimulate the client3s thoughts and pro#oke ideas GDering incenti#es and rewards, stimulating the client3s thoughts, and pro#oking ideas are eDecti#e techni)ues when working with e+pressors. The other techni)ues listed are more eDecti#e when working with other common personality styles. ACE Personal Trainer anual, - th edition, p. -& 1) ; personal trainer who is seeking clariAcation from a client by trying to restate the main points and feelings in a client3s communication is using which method of eDecti#e listening? a. $ncouraging b. 'araphrasing c. (e.ecting d. 9ummariCing Explanation c. (e.ecting The personal trainer can use the listening techni)ue of re.ecting to demonstrate understanding or seek clariAcation by trying to restate the main points and feelings in the client3s communication. The client can correct a conclusion if it is wrong, or e+plore the re.ection in more depth if it is correct. (e.ections should help to mo#e the con#ersation in producti#e directions as well as indicate eDecti#e listening. ACE Personal Trainer anual, - th edition, p. -= =) < will perform a full?body resistance?training workout twice e#ery week is an e+ample of which type of goal? a. 9!;(T goal b. 'rocess goal c. 'roduct goal d. Time?bound goal Explanation b. 'rocess goal ; process goal is something that the client does, as opposed to something he or she achie#es. 'rocess goals are easy to track and pro#ide short?term successes. ACE Personal Trainer anual, - th edition, p. -7 7) !oti#ational inter#iewing is most commonly done during which stage of the client,trainer relationship? a. (apport b. <n#estigation c. 'lanning d. ;ction Explanation c. 'lanning !oti#ational inter#iewing refers to a method of speaking with people in a way that moti#ates them to make a decision to change their beha#ior. !oti#ational inter#iewing may help clients feel the need to become more acti#e and make a decision to start e+ercising. ACE Personal Trainer anual, - th edition, p. 24,21 E) The three components of properly phrased feedback are BEST presented in what order? a. >orrect errorsM pro#ide reinforcement for what was done wellM moti#ate clients to continue practicing and impro#ing b. 'ro#ide reinforcement for what was done wellM correct errorsM moti#ate clients to continue practicing and impro#ing c. !oti#ate clients to continue practicing and impro#ingM pro#ide reinforcement for what was done wellM correct errors d. >orrect errorsM moti#ate clients to continue practicing and impro#ingM pro#ide reinforcement for what was done well Explanation b. 'ro#ide reinforcement for what was done wellM correct errorsM moti#ate clients to continue practicing and impro#ing 5eedback should do three things: T 'ro#ide reinforcement for what was done well T >orrect errors T !oti#ate clients to continue practicing and impro#ing The correcting of errors, which may be seen as the more negati#e point, should be sandwiched between reinforcement and moti#ation. ACE Personal Trainer anual, - th edition, p. 2- 14) >lients who are beginning the basics of a particular mo#ement and are ready for speciAc feedback are in which stage of motor learning? a. >ogniti#e b. ;ssociati#e c. ;utonomous d. ;Decti#e Explanation b. ;ssociati#e <n the associati#e stage of learning, clients begin to master the basics and are ready for more speciAc feedback that will help them reAne the motor skill. ACE Personal Trainer anual, - th edition, p. 27 Quiz #:: Chapter . Ba"i!" o( Beha4ior Chan$e an' Health #"y!holo$y ACEs Personal Trainer Manual, 4 th Edition 1) Which beha#ioral theory model is based on a prediction that people engage in a health beha#ior depending on the percei#ed threat they feel regarding a health problem? a. Transtheoretical model of beha#ioral change b. 6ealth belief model c. 9elf?eHcacy model d. 9tages?of?change model Explanation b) 6ealth belief model The health belief model predicts that people will engage in a health beha#ior *e.g., e+ercise) based on the percei#ed threat they feel regarding a health problem and the pros and cons of adopting the beha#ior. ACE Personal Trainer anual, - th edition, p. 1- ) What is the most in.uential source of self?eHcacy information? a. 'ast performance e+perience b. <maginal e+perience c. %icarious e+perience d. $motional state Explanation a) 'ast performance e+perience 'ast performance e+perience is the most in.uential source of self?eHcacy information. 'ersonal trainers should ask clients about their pre#ious e+periences with e+ercise, Atness facilities, and personal trainers. These pre#ious e+periences will strongly in.uence self?eHcacy. ACE Personal Trainer anual, - th edition, p. 11 &) 'eople with low self?eHcacy are more likely to choose non?challenging tasks that are easy to accomplish. a. True b. 5alse Explanation a) True 'eople with low self?eHcacy will be more likely to choose non?challenging tasks that are non?threatening and easy to accomplish. They will display minimal eDort to protect themsel#es in the face of a challengeQsince failing when not working hard will be a lesser blow to their self?eHcacy than failing when doing their bestQand, if faced with too many setbacks, they are likely to lose faith, gi#e up, and drop out of the program. ACE Personal Trainer anual, - th edition, p. 1= -) ; prospecti#e client tells you that he has been going for ?mile walks a couple of times each week for the past two months, and that he @oined the gym because he is Anally ready to adopt a more structured workout regimen. What is this indi#idual3s stage of change? a. >ontemplation b. 'reparation c. ;ction d. !aintenance Explanation b) 'reparation The preparation stage is marked by some physical acti#ity, as indi#iduals are mentally and physically preparing to adopt an acti#ity program. ;cti#ity during the preparation stage may be a sporadic walk, or e#en a periodic #isit to the gym, but it is inconsistent. 'eople in the preparation stage are ready to adopt and li#e an acti#e lifestyle. ACE Personal Trainer anual, - th edition, p. 1= 2) Which of the following inter#ention strategies would be *EAST A##RO#R,ATE when working with someone in the precontemplation stage? a. !ake inacti#ity a rele#ant issue b. 'ro#ide information about the risks of being inacti#e and the beneAts of being acti#e c. 'ro#ide information from multiple sources *e.g., news, posters, pamphlets, general health?promotion material) d. <ntroduce diDerent types of e+ercise acti#ities to And something the indi#idual en@oys Explanation d) <ntroduce diDerent types of e+ercise acti#ities to And something the indi#idual en@oys This inter#ention is most appropriate for someone in the preparation stage. ACE Personal Trainer anual, - th edition, p. 1E 1) FFFFFFFFFFFFFFFF in#ol#es the number of pros and cons percei#ed about adopting andKor maintaining an acti#ity program. a. 'rocesses of change b. 9elf?eHcacy c. Gperant conditioning d. 8ecisional balance Explanation d. 8ecisional balance Gne of the four components of the transtheoretical model, decisional balance refers to the number of pros and cons that an indi#idual percei#es about adopting andKor maintaining an acti#ity program. ACE Personal Trainer anual, - th edition, p. 1E =) Which of the following occurs when a positi#e stimulus that once followed a beha#ior is remo#ed and the likelihood that the beha#ior will reoccur is decreased? a. 'ositi#e reinforcement b. "egati#e reinforcement c. $+tinction d. 'unishment Explanation c) $+tinction $+tinction occurs when a positi#e stimulus that once followed a beha#ior is remo#ed and the likelihood that the beha#ior will reoccur is decreased. ACE Personal Trainer anual, - th edition, p. =& 7) ; client lea#es a gym bag on the front seat of his car each morning as a reminder to work out on his way home from work. What beha#ior?change strategy is he using? a. 9timulus control b. Gbser#ational learning c. 9haping d. Gperant conditioning Explanation a) 9timulus control 9timulus control refers to making ad@ustments to the en#ironment to increase the likelihood of healthy beha#iors. 9imple and eDecti#e stimulus?control strategies may include choosing a gym that is in the direct route between home and workM keeping a gym bag in the car that contains all the re)uired items for a workoutM ha#ing workout clothes, socks, and shoes laid out for early morning workoutsM and writing down workout times as part of a weekly schedule. ACE Personal Trainer anual, - th edition, p. =- E) When should beha#ior contracts and written agreements be re#ised or updated? a. Whene#er the client has a relapse into inacti#ity b. ;fter the client Anishes his Anal purchased workout c. "e#erM they should be permanent documents d. When goals are met or programs are modiAed Explanation d) When goals are met or programs are modiAed <t is important that a written agreement is re#iewed and ad@usted at all program? modiAcation points. 9imilarly, the beha#ior contract must be re#ised and updated as goals are met and programs are modiAed. ACE Personal Trainer anual, - th edition, p. =- 14) ;fter se#eral months of working with a client, a personal trainer notes that the client3s self?eHcacy and ability le#els ha#e impro#ed. 6ow should this aDect the amount of e+ternal feedback the trainer pro#ides to the client? a. The trainer should increase the amount of e+ternal feedback b. The amount of feedback should not change c. The trainer should taper the amount of e+ternal feedback d. The trainer should immediately stop pro#iding e+ternal feedback Explanation c) The trainer should taper the amount of e+ternal feedback ;s self?eHcacy and ability build, trainers should taper oD the amount of e+ternal feedback they pro#ide, encouraging the clients to start pro#iding feedback for themsel#es. >lients must learn to reinforce their own beha#iors by pro#iding internal encouragement, error correction, and e#en punishment. ACE Personal Trainer anual, - th edition, p. =2 Quiz #1;: Chapter 1 ,ntro'u!tion to the ACE ,nte$rate' &itne"" Trainin$ /o'el ACEs Personal Trainer Manual, 4 th Edition 1) The following list presents the four phases of the functional mo#ement and resistance training component of the ;>$ <5T !odel in their proper order. T 9tability and mobility training T !o#ement training T /oad training T 'erformance training a. True b. 5alse Explanation a. True The proper order of the four phases of the functional mo#ement and resistance training component of the ;>$ <5T !odel is as follows: stability and mobility training, mo#ement training, load training, and performance training. ACE Personal Trainer anual, - th edition, p. 71 ) 8uring what phase of the functional mo#ement and resistance training component of the ;>$ <5T !odel is the application of e+ternal resistance to functional mo#ement patterns a primary focus? a. 9tability and mobility training b. !o#ement training c. /oad training d. 'erformance training Explanation c) /oad training The focus of phase &, or load training, is on applying e+ternal resistances, or loads, to functional mo#ement patterns. 'hase & applies the traditional resistance?training methodology for endurance, hypertrophy *or strength?endurance), and strength to the client3s particular goals. ACE Personal Trainer anual, - th edition, p. 77 &) ; client who is in the load?training phase of functional mo#ement and resistance training will be working in the anaerobic?endurance training phase of cardiorespiratory training. a. True b. 5alse Explanation a. 5alse While these two phases both represent phase & of their respecti#e training components, it is important to understand that each client will progress from one phase to the ne+t according to his or her uni)ue needs, goals, and a#ailable time to commit to training. !any clients will be at diDerent phases of the two training components based on their current health and Atness le#els. ACE Personal Trainer anual, - th edition, p. 71 -) <t is essential that personal trainers conduct assessments of muscular strength and endurance before a new client begins a stability and mobility training program.
a. True b. 5alse Explanation b) 5alse "o assessments of muscular strength or endurance are re)uired prior to designing and implementing an e+ercise program during this phase. ;ssessments that should be conducted early in this phase include basic assessments of posture, balance, mo#ement, and range of motion of the ankle, hip, shoulder comple+, and thoracic and lumbar spine. ACE Personal Trainer anual, - th edition, p. 7E 2) 8uring which phase of the functional mo#ement and resistance training component of the ;>$ <5T !odel should assessments of muscular strength and endurance be introduced? a. 'hase 1 b. 'hase c. 'hase & d. 'hase - Explanation c) 'hase & 8uring phase &, or load training, assessments of muscular strength and endurance are introduced to facilitate program design and )uantify progress. ACE Personal Trainer anual, - th edition, p. E4 1) "o assessments are recommended during the aerobic?base training phase of cardiorespiratory training. a. True b. 5alse Explanation a) True "o assessments are recommended during the aerobic?base training phase, since many of the clients who start in this phase will be unAt and may ha#e diHculty completing an assessment of this nature. ACE Personal Trainer anual, - th edition, p. E& =) What is a #R,/AR5 goal of introducing inter#al training during phase of a client3s cardiorespiratory training program? a. To impro#e aerobic endurance by raising the intensity of e+ercise b. To add #ariety to the program to a#oid boredom c. To help the client e+ercise at intensities beyond the Arst #entilatory threshold d. To increase the client3s adherence to the program by impro#ing his or her mood state Explanation a) To impro#e aerobic endurance by raising the intensity of e+ercise The goal of inter#al training will be to impro#e aerobic endurance by raising the intensity of e+ercise performed at %T1, and to impro#e the client3s ability to utiliCe fat as a fuel source. ACE Personal Trainer anual, - th edition, p. E& 7) ; client who is in phase & of the cardiorespiratory training component of the ;>$ <5T !odel is beginning to utiliCe the three?Cone training model based on #entilatory threshold. ;ppro+imately what percentage of his time should be spent training between %T1 and %T? a. S74P b. =4,74P c. 14,4P d. R14P Explanation d) R14P The full cardiorespiratory e+ercise program should be composed of: T None 1 *at or below %T1): =4,74P of training time T None *between %T1 and %T): R14P of training time T None & *at or abo#e %T): 14,4P of training time ACE Personal Trainer anual, - th edition, p. E- E) >lients working in the anaerobic?power training phase of the ;>$ <5T !odel generally ha#e goals related to FFFFFFFFFFFFF. a. /ong?duration, moderate?intensity e#ents re)uiring great endurance b. /ong?duration e#ents of a nearly constant speed and intensity c. 9hort?duration, high?intensity eDorts during longer endurance e#ents d. 9hort?duration, high?intensity e#ents re)uiring e+plosi#e power but little endurance Explanation c. 9hort?duration, high?intensity eDorts during longer endurance e#ents >lients working in this phase of cardiorespiratory training will be training for competition and ha#e speciAc goals that relate to short?duration, high?intensity eDorts during longer endurance e#ents, such as speeding up to stay with a pack in road cycling. ACE Personal Trainer anual, - th edition, p. E2 14) What is the most important goal when working with special?population clientele? a. To pro#ide them with initial positi#e e+periences that promote adherence through easily achie#ed initial successes b. To mo#e them through the #arious phases of the ;>$ <5T !odel with the ultimate goal of impro#ing Atness and performance c. To reach the stage of resistance training during which e+ternal loads are introduced, as this will impro#e their performance of acti#ities of daily li#ing d. To teach them the importance of daily e+ercise and continuing with their programs e#en during times of illness or discomfort Explanation a. To pro#ide them with initial positi#e e+periences that promote adherence through easily achie#ed initial successes The most important goal with all clients is to pro#ide them with initial positi#e e+periences that promote adherence through easily achie#ed initial successes. ACE Personal Trainer anual, - th edition, p. E2 Quiz #11: Chapter 2 Buil'in$ Rapport an' the ,nitial ,n4e"ti$ation Sta$e ACEs Personal Trainer Manual, 4 th Edition 1) The Arst ob@ecti#e when meeting a prospecti#e client is to gather information on the client3s goals and ob@ecti#es. a. True b. 5alse Explanation b) 5alse The Arst ob@ecti#e when meeting a prospecti#e client is to Arst build a foundation for a personal relationship with the indi#idualM gathering information on the client3s goals and ob@ecti#es is secondary. ACE Personal Trainer anual, - th edition, p. 144 ) Which of the following is NOT one of the primary purposes of a pre?participation screening? a. <dentifying the absence or presence of known disease b. <dentifying the indi#idual3s stage of beha#ioral change c. <dentifying indi#iduals with medical contraindications who should be e+cluded from e+ercise or physical acti#ity d. <dentifying those indi#iduals with medical conditions who should participate in medically super#ised programs Explanation b) <dentifying the indi#idual3s stage of beha#ioral change The purposes of the pre?participation screening include the following: <dentifying the presence or absence of known cardio#ascular, pulmonary, andKor metabolic disease, or signs or symptoms suggesti#e of cardio#ascular, pulmonary, andKor metabolic disease <dentifying indi#iduals with medical contraindications *health conditions and risk factors) who should be e+cluded from e+ercise or physical acti#ity until those conditions ha#e been corrected or are under control 8etecting at?risk indi#iduals who should Arst undergo medical e#aluation and clinical e+ercise testing before initiating an e+ercise program <dentifying those indi#iduals with medical conditions who should participate in medically super#ised programs ACE Personal Trainer anual, - th edition, p. 142 &) Which of these follow?up actions would be most appropriate for an indi#idual who answers yes to the following )uestions on the ';(?V? #$s your doctor currently prescribing drugs %for example, "ater pills& for your blood pressure or !eart c condition'( #$n t!e past mont!, !a)e you !ad c!est pain "!en you "ere not doing p!ysical acti)ity'( a. 9lowly and progressi#ely start becoming more physically acti#e b. Take part in a Atness appraisal before beginning e+ercise c. Talk with a doctor before beginning to e+ercise or undergoing a Atness appraisal d. 8elay becoming much more physically acti#e until feeling better Explanation c) Talk with a doctor before beginning to e+ercise or undergoing a Atness appraisal <f a person answers yes to one or more )uestions on the ';(?V, he or she should talk with a doctor by phone or in person 0$5G($ starting to become much more physically acti#e or 0$5G($ ha#ing a Atness appraisal. 6e or she should also tell the doctor about the ';(?V and which )uestions were answered W$9. ACE Personal Trainer anual, - th edition, p. 141 -) Which of the following is considered a positi#e risk factor for atherosclerotic cardio#ascular disease? a. 0ody mass inde+ of 7 kgKm
b. 68/ cholesterol of 11 mgKd/
c. 9erum cholesterol of 1E2 mgKd/ d. 9ystolic blood pressure of 1-& mm6g Explanation d) 9ystolic blood pressure of 1-& mm6g 9ystolic blood pressure S 1-4 mm6g andKor diastolic blood pressure S E4 mm6g, conArmed by measurements on at least two separate occasions, is considered to be a positi#e risk factor for atherosclerotic cardio#ascular disease. ACE Personal Trainer anual, - th edition, p. 147 2) 5or which of the following clients would a medical e+am and graded e+ercise test be recommended before training begins? a. /ow?risk client wanting to perform moderate e+ercise b. /ow?risk client wanting to perform #igorous e+ercise c. !oderate?risk client wanting to perform moderate e+ercise d. 6igh?risk client wanting to perform moderate e+ercise Explanation d) 6igh?risk client wanting to perform moderate e+ercise ; medical e+am and LXT before e+ercise are recommended for moderate?risk clients engaged in #igorous e+ercise and high?risk clients engaged in moderate or #igorous e+ercise. ACE Personal Trainer anual, - th edition, p. 14E 1) Which of the following documents represents a client3s #oluntary abandonment of the right to Ale a lawsuit against the personal trainer? a. <nformed consent form b. (elease of liability wai#er c. 0eha#ioral contract d. !edical release form Explanation b) (elease of liability wai#er This document is used to release a personal trainer from liability for in@uries resulting from a super#ised e+ercise program, and represents a client3s #oluntary abandonment of the right to Ale a lawsuit. ACE Personal Trainer anual, - th edition, p. 114 =) ;fter how long a period of inacti#ity following an in@ury does disuse atrophy in the muscles surrounding the in@ury begin? a. Two hours b. Two days c. Two weeks d. Two months Explanation b. Two days 8isuse atrophy of the muscles surrounding an in@ury may begin after @ust two days of inacti#ity. ACE Personal Trainer anual, - th edition, p. 11= 7) Which of these medications causes a dose?related decrease in a person3s resting, e+ercise, and ma+imal heart rates? a. 0eta blockers b. ;ntihistamines c. ;ntidepressants d. 8iuretics Explanation a) 0eta blockers 0eta blockers inhibit the eDects of catecholamines *epinephrine and norepinephrine) throughout the body and reduce resting, e+ercise, and ma+imal heart rates. ACE Personal Trainer anual, - th edition, p. 14 E) Which medication has no primary aDect on heart rate, but can cause dangerous cardiac arrhythmias due to water and electrolyte imbalances? a. ;>$ inhibitors b. >alcium channel blockers c. 8iuretics d. 0ronchodilators Explanation c) 8iuretics 8iuretics are medications that increase the e+cretion of water and electrolytes through the kidneys. They ha#e no primary eDect on the heart rate, but they can cause water and electrolyte imbalances, which may lead to dangerous cardiac arrhythmias. ACE Personal Trainer anual, - th edition, p. 11 14) Which of the following must be included as part of e#ery client3s pre? participation screening? a. 0ody?composition testing b. !o#ement screens c. 9tatic posture assessment d. 6ealth?risk appraisal Explanation d) 6ealth?risk appraisal (egardless of the assessments selected and how the assessment timelines are structured, trainers should remember that a health?risk appraisal must be included as a pre?participation screen. ACE Personal Trainer anual, - th edition, p. 11,1 11) Which of the following is NOT cause to immediately stop a cardiorespiratory e+ercise test? a. /eg cramping b. >omplaints of se#ere fatigue c. "ausea and lightheadedness d. 6ea#y breathing due to intense e+ercise Explanation d) 6ea#y breathing due to intense e+ercise While shortness of breath, wheeCing, and diHcult or labored breathing are on the list of symptoms that call for an immediate end to an e+ercise test, hea#y breathing due to the intensity of the e+ercise is not. ACE Personal Trainer anual, - th edition, p. 1 1) Which of the following is NOT a reason that the a#erage resting heart rate for women is higher than that of men? a. 9maller heart chamber siCe b. /ower sympathetic dri#e c. /ower blood #olume d. /ower hemoglobin le#els Explanation b) /ower sympathetic dri#e The higher #alues found in the female (6( are attributed in part to: T 9maller heart chamber siCe T /ower blood #olume circulating less o+ygen throughout the body T /ower hemoglobin le#els in women ACE Personal Trainer anual, - th edition, p. 12 1&) FFFFFFFFFFFFFFF represents the pressure that is e+erted on the artery walls as blood remains in the arteries during the Alling phase of the cardiac cycle. a. (esting blood pressure b. !a+imal blood pressure c. 9ystolic blood pressure d. 8iastolic blood pressure Explanation d) 8iastolic blood pressure 8iastolic blood pressure represents the pressure that is e+erted on the artery walls as blood remains in the arteries during the Alling phase of the cardiac cycle, or between beats when the heart rela+es. <t is the minimum pressure that e+ists within one cardiac cycle. ACE Personal Trainer anual, - th edition, p. 12 1-) ; client3s blood?pressure reading is 1-K=7 mm6g. 6ow should the personal trainer classify this client? a. "ormal b. 'rehypertension c. 9tage 1 hypertension d. 9tage hypertension Explanation b) 'rehypertension <ndi#iduals are classiAed as prehypertensi#e when systolic blood pressure is 14, 1&E mm6g or diastolic blood pressure is 74,7E mm6g. ACE Personal Trainer anual, - th edition, p. 17 12) Which of the following statements about the ratings of percei#ed e+ertion scale is CORRECT? a. When using ratings of percei#ed e+ertion, men tend to underestimate e+ertion, while women tend to o#erestimate e+ertion. b. When using the 4,14 scale, an ('$ of 1 corresponds to a heart rate of 14 bpm c. When using the 1,4 scale, an ('$ of 11 is considered somewhat hard d. !ost deconditioned indi#iduals And using the ('$ scale to be #ery easy and intuiti#e Explanation a. When using ratings of percei#ed e+ertion, men tend to underestimate e+ertion, while women tend to o#erestimate e+ertion. (egarding the other choices, the 4,14 ('$ scale does not directly correspond with heart rate, an ('$ of 11 on the 1,4 scale is considered fairly light, and most deconditioned indi#iduals And using the ('$ scale diHcult, as they And any le#el of e+ercise to be fairly hard. ACE Personal Trainer anual, - th edition, p. 1E Quiz #1: Chapter 3 &un!tional A""e""ment": #o"ture< /o4ement< Core< Balan!e< an' &lexi=ility ACEs Personal Trainer Manual, 4 th Edition 1) Which of the following is a non?correctible factor related to postural de#iations? a. 9ide dominance b. 9tructural de#iations c. /ack of @oint stability d. /ack of @oint mobility Explanation b. 9tructural de#iations The non?correctible factors related to postural de#iations are as follows: T >ongenital conditions *e.g., scoliosis) T 9ome pathologies *e.g., rheumatoid arthritis) T 9tructural de#iations *e.g., tibial or femoral torsion, femoral ante#ersion) T >ertain types of trauma *e.g., surgery, in@ury, amputations) The other choices are correctible factors. ACE Personal Trainer anual, - th ed., p. 1&1 ) When designing an e+ercise program for a beginning e+erciser, it is best to focus on enhancing muscular strength before shifting the focus to impro#ing the client3s posture. a. True b. 5alse Explanation b. 5alse Li#en the propensity many indi#iduals ha#e toward poor posture, an initial focus of trainers should be to restore stability and mobility within the body and attempt to straighten the body before strengthening it. ACE Personal Trainer anual, - th ed., p. 1&= &) 0arring structural diDerences in the skeletal system, a pronated ankle FFFFFFFFFFFFFFFF. a. 5orces internal rotation of the tibia and slightly less internal rotation of the femur b. >auses a lengthening of the calf muscles and limits ankle dorsi.e+ion c. 6as little eDect on the rest of the body3s kinetic chain d. !o#es the calcaneus into in#ersion, lifting the inside of the heel slightly oD the ground Explanation a. 5orces internal rotation of the tibia and slightly less internal rotation of the femur ;nkle pronation forces internal rotation at the knee and places additional stresses on some knee ligaments and the integrity of the @oint itself. ;dditionally, as pronation tends to mo#e the calcaneus into e#ersion, this may actually lift the outside of the heel slightly oD the ground *mo#ing the ankle into plantar.e+ion). <n turn, this may tighten the calf muscles and potentially limit ankle dorsi.e+ion. ACE Personal Trainer anual, - th ed., p. 1-4 -) The coupling relationship between tight FFFFFFFFFF and FFFFFFFFFF is deAned as the lower?cross syndrome. a. (ectus abdominisM hamstrings b. 6ip .e+orsM erector spinae c. (ectus abdominisM erector spinae d. 6ip .e+orsM hamstrings Explanation b. 6ip .e+orsM erector spinae Tight or o#erdominant hip .e+ors are generally coupled with tight erector spinae muscles, producing an anterior pel#ic tilt. This coupling relationship between tight hip .e+ors and erector spinae is deAned as the lower?cross syndrome. ; posterior pel#ic tilt is caused by tightness in the rectus abdominis and hamstrings. ACE Personal Trainer anual, - th ed., p. 1- 2) Which pel#ic tilt screen may be in#alid if the indi#idual e+hibits well?de#eloped gluteal muscles? a. The relationship of the ;9<9 and '9<9 b. The appearance of lordosis in the lumbar spine c. The alignment of the pubic bone to the ;9<9 d. The degree of .e+ion or hypere+tension in the knees Explanation b. The appearance of lordosis in the lumbar spine This techni)ue may be in#alid if an indi#idual e+hibits well?de#eloped gluteal muscles, which will create a larger space and a perception of increased lordosis. ACE Personal Trainer anual, - th ed., p. 1-& 1) ;n ele#ated shoulder may present with an o#erde#eloped or tight upper trapeCius muscle. a. True b. 5alse Explanation a. True ;n ele#ated shoulder may present with an o#erde#eloped or tight upper trapeCius muscle, while a depressed shoulder may present with more forward rounding of the scapula. ACE Personal Trainer anual, - th ed., p. 1--,1-2 =) When performing a shoulder screen and obser#ing the client from a posterior #iew, a trainer notices an outward protrusion of the #ertebral borders, but not the inferior angles, of the scapulae. What de#iation is most likely being obser#ed? a. 9capular protraction b. Jyphosis c. 9way?back posture d. Winged scapulae Explanation a. 9capular protraction "oticeable protrusion of the #ertebral *medial) border outward is termed scapular protraction, while noticeable protrusion of the inferior angle and #ertebral *medial) border outward is termed winged scapulae. ACE Personal Trainer anual, - th ed., p. 1-2 7) What is the ob@ecti#e of conducting clearing tests prior to the performance of mo#ement screens? a. To determine the client3s health and Atness le#el b. To identify any mo#ements that e+acerbate pain c. To identify clients who are unable to perform basic mo#ements without losing balance d. To address any static postural de#iations prior to introducing mo#ement Explanation b. To identify any mo#ements that e+acerbate pain 'rior to administering any mo#ement screens, trainers should screen their clients for any potential contraindications associated with pain by using basic clearing tests. The ob@ecti#e when conducting clearing tests is to ensure that pain is not e+acerbated by mo#ement. ;ny client who e+hibits pain during a clearing test should be referred to his or her physician and should not perform additional assessments for that part of the body. ACE Personal Trainer anual, - th ed., p. 124 E) 8uring the hurdle step screen, you obser#e that the client e+hibits an anterior tilt with a forward torso lean. What muscles should you suspect of being underacti#e or weak? a. 9tance?leg hip .e+ors b. Lluteus medius and ma+imus c. 6ip adducts and tensor fascia latae d. (ectus abdominis and hip e+tensors Explanation d. (ectus abdominis and hip e+tensors <f a client e+hibits an anterior tilt with a forward torso lean, he or she likely has o#eracti#e or tight stance?leg hip .e+ors and underacti#e or weak rectus abdominis and hip e+tensors. ACE Personal Trainer anual, - th ed., p. 12- 14) 8uring the Thomas Test, you obser#e that when the client holds the back and sacrum .at, the back of the lowered thigh touches the table, but the knee does not .e+ to 74 degrees. What muscle*s) should you suspect of being tight? a. (ectus femoris b. <liopsoas c. 'rimary hip .e+ors d. 6amstrings Explanation a. (ectus femoris When a client is unable to .e+ the knee to 74 degrees, a personal trainer should suspect tightness in the rectus femoris, which does not allow the knee to bend. ACE Personal Trainer anual, - th ed., p. 111 11) <n your notes regarding a client performing the e+ternal and internal shoulder rotation tests, you recorded that the client displayed potential tightness in the infraspinatus and teres ma@or. What might you ha#e obser#ed during the test that led to that conclusion? a. >lient e+ternally rotated the forearms E4 degrees to touch the mat b. >lient displayed discrepancies between arms when e+ternally rotating the forearms c. >lient internally rotated the forearms =4 degrees toward the mat d. >lient displayed discrepancies between arms when internally rotating the forearms Explanation d. >lient displayed discrepancies between arms when internally rotating the forearms <f a client displays an inability to internally rotate the forearm =4 degrees, or shows discrepancies between the limbs, there are two possible reasons: potential tightness in the lateral rotators of the arm *i.e., infraspinatus and teres minor) or the @oint capsule and ligaments may be tight and limit rotation. ACE Personal Trainer anual, - th ed., p. 112 1) Which of the following is "GT a reason to stop a client while he or she is performing the sharpened (omberg test? a. The client3s feet mo#e on the .oor b. The client3s eyes open c. The client e+ceeds &4 seconds with good postural control d. The client3s arms mo#e from the folded position Explanation c. The client e+ceeds &4 seconds with good postural control 8uring the sharpened (omberg test, the trainer should continue to time the client3s performance until one of the following occurs: the client loses postural control and balance, the client3s feet mo#e on the .oor, the client3s eyes open, the client3s arms mo#e from the folded position, or the client e+ceeds 14 seconds with good postural control. ACE Personal Trainer anual, -th ed., p. 11= 1&) ; male client performs the stork?stand balance test and is able to hold the position for -1 seconds. 6ow would you rate this client3s performance? a. $+cellent b. Lood c. 5air d. 'oor Explanation b. Lood ; male client who is able to hold the stork?stand position for -1 to 24 seconds is categoriCed as good. ACE Personal Trainer anual, - th ed., p. 117 1-) ;pley3s scratch test is usually performed in con@unction with which of the following pairs of tests? a. 9harpened (omberg test and stork?stand balance test b. Thomas test and passi#e straight?leg raise test c. 9houlder .e+ion?e+tension test and internal?e+ternal rotation test of the humerus d. 0lood pressure cuD test and muscle?length test Explanation c. 9houlder .e+ion?e+tension test and internal?e+ternal rotation test of the humerus ;pley3s scratch test in#ol#es multiple and simultaneous mo#ements of the scapulothoracic and glenohumeral @oints in all three planes. This represents a challenge in e#aluating shoulder mo#ement and identifying mo#ement limitations. To identify the source of the limitation, trainers can Arst perform #arious isolated mo#ements in single planes to locate potentially problematic mo#ements. >onse)uently, the scratch test is completed in con@unction with the shoulder .e+ion?e+tension test and the internal?e+ternal rotation test of the humerus. ACE Personal Trainer anual, - th ed., p. 11 12) Which of the following @oint mo#ements from the anatomical position has an a#erage range of motion of 4 degrees in healthy adults? a. /umbar rotation b. $lbow e+tension c. 9ubtalar in#ersion d. 6ip e+tension Explanation b. $lbow e+tension While elbow .e+ion has an a#erage range of motion of 1-2 degrees, e+tension is not possible at the elbow. ACE Personal Trainer anual, - th ed., p. 127 Quiz #1%: Chapter 8 #hy"iolo$i!al A""e""ment" ACEs Personal Trainer Manual, 4 th Edition 1) 8uring a treadmill test, a client complains of leg cramping but feels that she will be able to Anish the test. What is the /OST appropriate course of action? a. !onitor her progress closely and stop the test if her pain worsens b. ;llow her to complete the test, as treadmill tests measure cardiorespiratory Atness, not muscular endurance c. 9top the test immediately and possibly refer the client to her primary healthcare professional d. 6a#e her rest for a few minutes and rehydrate before continuing the test from the stopping point Explanation c. 9top the test immediately and possibly refer the client to her primary healthcare professional 8uring the administration of any e+ercise test in#ol#ing e+ertion, trainers must always be aware of identiAable signs or symptoms that merit immediate test termination and possible referral to a )ualiAed healthcare professional. These symptoms include: T Gnset of angina, chest pain, or angina?like symptoms T 9igniAcant drop *S14 mm6g) in systolic blood pressure *90') despite an increase in e+ercise intensity T $+cessi#e rise in blood pressure *0'): 90' S24 mm6g or diastolic blood pressure *80') S112 mm6g T $+cess fatigue, shortness of breath, or wheeCing *does not include hea#y breathing due to intense e+ercise) T 9igns of poor perfusion: lightheadedness, pallor *pale skin), cyanosis *bluish coloration, especially around the mouth), nausea, or cold and clammy skin T <ncreased ner#ous system symptoms *e.g., ata+ia, diCCiness, confusion, syncope) T /eg cramping or claudication T 9ub@ect re)uests to stop T 'hysical or #erbal manifestations of se#ere fatigue T 5ailure of testing e)uipment ACE Personal Trainer anual, - th ed., p. 1=- ) Which of the following is NOT one of three sites used when performing skinfold measurements on a male client? a. >hest b. Thigh c. ;bdomen d. Triceps Explanation d. Triceps 5or men, the three skinfold sites are the chest, thigh, and abdomen. The triceps, thigh, and suprailium are the three skinfold sites for women. ACE Personal Trainer anual, - th ed., p. 1=7 &) ;fter performing skinfold measurements with a male client, his body?fat percentage is calculated to be 1P. 6ow would you rank this client in terms of body?fat percentage? a. ;thlete b. 5itness c. ;#erage d. Gbese Explanation d. Gbese <n males, a body?fat percentage of 2P or higher is considered obese. ACE Personal Trainer anual, - th ed., p. 17- -) FFFFFFFFFFFFFFF pro#ides an ob@ecti#e ratio describing the relationship between body weight and height. a. 0!< b. 8$X; c. !(< d. "<( Explanation a. 0!< 0!<, or body mass inde+, is an anthropometric measure that pro#ides an ob@ecti#e ratio describing the relationship between body weight and height. The other three options are forms of body?composition assessment. ACE Personal Trainer anual, - th ed., p. 172 2) Which of these assessments measures a client3s anaerobic capacity? a. Which of these assessments measures a client3s anaerobic capacity? b. %ertical @ump test c. Jneeling o#erhead toss d. &44?yard shuttle run Explanation d. &44?yard shuttle run This test assesses anaerobic capacity or the highest rate of sustainable power o#er a predetermined distance. The other three tests assess a client3s anaerobic power, which in#ol#es a single repetition or e#ent and represents the ma+imal amount of power the body can generate. ACE Personal Trainer anual, - th ed., p. &2 1) What is the waist?to?hip ratio threshold at which a female client3s health is considered at risk? a. 4.=E b. 4.7 c. 4.71 d. 4.E2 Explanation c. 4.71 ; female client3s health is considered at risk when her W6( is at or abo#e 4.71. 5or men, that threshold is 4.E2. ACE Personal Trainer anual, - th ed., p. 177 =) !easuring %Gma+ in a laboratory in#ol#es the collection and analysis of FFFFFFFFFFFFFFF during ma+imal e+ercise. a. 0lood o+ygen le#els b. $+haled air c. >ore temperature d. >aloric e+penditure Explanation b. $+haled air %Gma+, an e+cellent measure of cardiorespiratory eHciency, is an estimation of the body3s ability to use o+ygen for energy, and is closely related to the functional capacity of the heart. !easuring %Gma+ in a laboratory in#ol#es the collection and analysis of e+haled air during ma+imal e+ercise. ACE Personal Trainer anual, - th ed., p. 17E 7) ; personal trainer can accurately estimate %Gma+ from a client3s heart?rate response to e+ercise. a. True b. 5alse Explanation a. True (esearch demonstrates that as workload increases, so do heart rate and o+ygen uptake. <n fact, heart rate and o+ygen uptake e+hibit a fairly linear relationship to workload. This relationship allows the personal trainer to accurately estimate %Gma+ from the heart?rate response to e+ercise with fairly good accuracy. ACE Personal Trainer anual, - th ed., p. 17E E) <f an acti#ity re)uires a functional capacity of 1 !$Ts, what is the total o+ygen consumption of someone performing that acti#ity? a. 4.1 m/KkgKmin b. 1 m/KkgKmin c. 14.2 m/KkgKmin d. 1 m/KkgKmin Explanation d. 1 m/KkgKmin 1 !$T is e)ual to &.2 m/KkgKmin, so 1 !$Ts O 1 + &.2 m/KkgKmin O 1 m/KkgKmin ACE Personal Trainer anual, - th ed., p. 1E1 14) Which of the following types of physiological assessment is contraindicated for a client with asthma? a. >ycle ergometer test b. Treadmill test c. %entilatory threshold test d. 9tep test Explanation c. %entilatory threshold test This type of testing is not recommended for: T <ndi#iduals with certain breathing problems Yasthma or other chronic obstructi#e pulmonary disease *>G'8)Z T <ndi#iduals prone to panicKan+iety attacks, as the labored breathing may create discomfort or precipitate an attack T Those reco#ering from a recent respiratory infection ACE Personal Trainer anual, - th ed., p. 4 11) The end?point of the %T threshold test is determined by the client3s ability to recite the 'ledge of ;llegiance, or another memoriCed group of phrases. a. True b. 5alse Explanation b. 5alse The end?point of the talk test for %T1 *not the %T threshold test) is determined by the client3s ability to recite the 'ledge of ;llegiance, or another memoriCed group of phrases. ACE Personal Trainer anual, - th ed., p. 4 1) <ndi#iduals who are short in stature may not be good candidates for which type of testing? a. >ycle ergometer tests b. Treadmill tests c. %entilatory threshold tests d. 9tep tests Explanation d. 9tep tests <ndi#iduals who are short in stature are not good candidates for step testing, as they may ha#e trouble with the step height, especially during the !c;rdle step test. ACE Personal Trainer anual, - th ed., p. 47 1&) Which of the three tests included in !cLill3s torso muscular endurance test battery is a timed test in#ol#ing a static, isometric contraction of the anterior muscles, stabiliCing the spine until the indi#idual e+hibits fatigue and can no longer hold the assumed position? a. Trunk .e+or endurance test b. Trunk lateral endurance test c. Trunk e+tensor endurance test Explanation a. Trunk .e+or endurance test The .e+or endurance test is the Arst in the battery of three tests that assesses muscular endurance of the deep core muscles. <t is a timed test in#ol#ing a static, isometric contraction of the anterior muscles, stabiliCing the spine until the indi#idual e+hibits fatigue and can no longer hold the assumed position. ACE Personal Trainer anual, - th ed., p. 1= 1-) ; male client who weighs 1E4 pounds has a one?repetition ma+imum of 2 pounds on the bench press e+ercise. 6is relati#e strength for this e+ercise is FFFFFFFFFF. a. 2 pounds b. 4.7- c. &2 pounds d. 1.17 Explanation d. 1.17 (elati#e strength is the ma+imum force a person is able to e+ert in relation to his or her body weight and is calculated using the formula: (elati#e strength O ;bsolute strengthK0ody weight, where ;bsolute strength is deAned as the one?repetition ma+imum. <n this case, (elati#e strength O 2 poundsK1E4 pounds O 1.17 ACE Personal Trainer anual, - th ed., p. 1 12) ; competiti#e soccer player, whose sport re)uires an ability to accelerate, decelerate, change direction, and then accelerate again, is interested in completing an assessment to ser#e as a baseline against which he can measure future impro#ements. Which test will BEST measure these sports skills? a. &44?yard shuttle run b. -4?yard dash c. 'ro agility test d. !argaria?Jalamen stair climb Explanation c. 'ro agility test The pro agility test )uickly and simply measures an indi#idual3s ability to accelerate, decelerate, change direction, and then accelerate again. <n fact, the "ational 5ootball /eague and I9; Women3s 9occer Team use this assessment as part of their battery of tests. ACE Personal Trainer anual, - th ed., p. &= Quiz #1.: Chapter : &un!tional #ro$rammin$ (or Sta=ility>/o=ility an' /o4ement ACEs Personal Trainer Manual, 4 th Edition 1) Which of the following @oints fa#ors stability o#er mobility? a. ;nkle b. Jnee c. Thoracic spine d. Llenohumeral Explanation b. Jnee <n terms of mobility and stability of @oints along the kinetic chain, the knee fa#ors stability o#er mobility, while the other three options fa#or mobility. ACE Personal Trainer anual, - th ed., p. -= ) Which of the following muscles e+erts an upward pull on the anterior, inferior surface of the pel#is in an eDort to maintain a neutral pel#ic position? a. $rector spinae b. 6amstrings c. (ectus abdominis d. 6ip .e+ors Explanation c. (ectus abdominis !aintenance of a neutral pel#ic position is achie#ed #ia opposing force?couples between four ma@or muscle groups that all ha#e attachments on the pel#is. The rectus abdominis pulls upward on the anterior, inferior pel#is, while the hip .e+ors pull downward on the anterior, superior pel#is. Gn the posterior surface, the hamstrings pull downward on the posterior, inferior pel#is, while the erector spinae pull upward on the posterior, superior pel#is. ACE Personal Trainer anual, - th ed., p. 24 &) When trying to meet the ob@ecti#e of the stability and mobility training phase by reestablishing appropriate le#els of stability and mobility through the kinetic chain, a personal trainer should begin by targeting which region of the body? a. /umbar spine b. Thoracic spine c. 6ips d. 9houlders Explanation a. /umbar spine The process begins by targeting an important pro+imal region of the body, the lumbar spine, which encompasses the body3s center of mass and the core. ;s this region is primarily stable, programming should begin by Arst promoting stability of the lumbar region through the action and function of the core. Gnce an indi#idual demonstrates the ability to stabiliCe this region, the program should then progress to the more distal segments. ACE Personal Trainer anual, - th ed., p. 21 -) ;fter pro+imal stability is established in the lumbar spine, the focus of the stability and mobility training phase shifts to establishing FFFFFFFFFFFFFFF. a. 9tatic balance b. !obility and stability in the distal e+tremities c. 9tability of the scapulothoracic spine d. !obility of the pel#is and thoracic spine Explanation d. !obility of the pel#is and thoracic spine ; programming se)uence that promotes stability and mobility within the body will adhere to the basic principle that pro+imal stability facilitates distal mobility. With this in mind, the ne+t step after establishing stability in the lumbar spine is to address mobility of the pel#is and thoracic spine. ACE Personal Trainer anual, - th ed., p. 2 2) Which stretching techni)ue is /OST appropriate for deconditioned clients to perform 70R,N- a workout? a. 8ynamic stretching b. ;cti#e isolated stretching c. 'ropriocepti#e neuromuscular facilitation d. !yofascial release Explanation b. ;cti#e isolated stretching ;cti#e isolated stretching is the best choice for deconditioned clients during a workout. 8ynamic stretching is only appropriate for conditioned clients and athletes, while myofascial release and propriocepti#e neuromuscular facilitation are more suitable during the warm?up and cool?down. ACE Personal Trainer anual, - th ed., p. 2& 1) Which stretching techni)ue in#ol#es holding each stretch to the point of tension for 12 to 14 seconds? a. 8ynamic stretching b. 9tatic stretching c. ;cti#e isolated stretching d. 0allistic stretching Explanation b. 9tatic stretching 9tatic stretches should be taken to the point of tension, with clients performing a minimum of four repetitions and holding each repetition for 12 to 14 seconds. ACE Personal Trainer anual, - th ed., p. 2& =) ; skilled performance athlete who has established good .e+ibility would like to address functional .e+ibility during his pre?e+ercise stretching routine. What two types of stretching would be the 0$9T choices for this client? a. ;cti#e isolated stretching and dynamic stretching b. 8ynamic stretching and ballistic stretching c. 9tatic stretching and propriocepti#e neuromuscular facilitation d. !yofascial release and acti#e isolated stretching Explanation b. 8ynamic stretching and ballistic stretching 8ynamic and ballistic stretches are appropriate during a pre?e+ercise stretching routine for athletes interested in impro#ing their functional .e+ibility. ACE Personal Trainer anual, - th ed., p. 2& 7) Which of the following muscles is part of the outer layer of the core? a. !ultiAdi b. 8iaphragm c. Vuadratus lumborum d. /atissimus dorsi Explanation d. /atissimus dorsi The outermost layer consists of larger, more powerful muscles that span many #ertebrae and are primarily responsible for generating gross mo#ement and forces within the trunk. !uscles in this region include the rectus abdominis, erector spinae, e+ternal and internal obli)ues, iliopsoas, and latissimus dorsi. ACE Personal Trainer anual, - th ed., p. 22 E) The strengthening of weakened muscles should begin with the performance of two to four repetitions of isometric muscle contractions, each held for A#e to 14 seconds at less than 24P of ma+imal #oluntary contraction in a supported, isolated en#ironment. a. True b. 5alse Explanation a. True The strengthening of weakened muscles follows a progression model beginning with two to four repetitions of isometric muscle contractions, each held for A#e to 14 seconds at less than 24P of !%> in a supported, more isolated en#ironment. The ne+t progression is to dynamic, controlled (G! e+ercises incorporating one to three sets of 1 to 12 repetitions. ACE Personal Trainer anual, - th ed., p. 2- 14) ; key role of the serratus anterior is to mo#e the thora+ toward a more A+ed, stable scapulae. a. True b. 5alse Explanation b. 5alse 8uring open kinetic chain *GJ>) mo#ements, a key role of the serratus anterior is to control mo#ement of the scapulae against a more A+ed ribcage. 8uring closed kinetic chain mo#ements, howe#er, where the distal segment is more A+ed, a key role of the serratus anterior is to mo#e the thora+ toward a more A+ed, stable scapulae. ACE Personal Trainer anual, - th ed., p. =- 11) The center of mass is generally slightly lower in men due to their increased body mass and narrower stance. a. True b. 5alse Explanation b. 5alse The location of the center of mass #aries in indi#iduals by body shape, siCe, and gender, being slightly higher in males due to greater )uantities of musculature in the upper body. ACE Personal Trainer anual, - th ed., p. 71 1) Which of the following techni)ues will reduce the balance challenge of an e+ercise? a. "arrowing the base of support b. /owering the center of mass c. /ooking up and down during the e+ercise d. >losing the eyes Explanation b. /owering the center of mass /owering the center of mass will reduce the balance challenge of an e+ercise, while the other choices will all increase the balance challenge. ACE Personal Trainer anual, - th ed., p. 7& 1&) 9tanding on a single leg and taking a step mandates stability in each of the following regions $X>$'T the FFFFFFFFFF. a. 9tance leg b. 6ip c. Torso d. (aised leg Explanation d. (aised leg 9tanding eHciently on a single leg mandates stability in the stance?leg, hip, and torso, while simultaneously e+hibiting mobility in the raised leg if stepping is in#ol#ed. ACE Personal Trainer anual, - th ed., p. E 1-) Which type of mo#ement has the -REATEST need for thoracic mobility? a. 'ushing mo#ements b. 0end?and?lift mo#ements c. (otational mo#ements d. 'ulling mo#ements Explanation c. (otational mo#ements The need for thoracic mobility is greater during rotational mo#ements than with pushing and pulling mo#ements, gi#en the three?dimensional nature of the mo#ement patterns. 'erforming these e+ercises without thoracic mobility or lumbar stability may compromise the shoulders and hips, and increase the likelihood for in@ury. ACE Personal Trainer anual, - th ed., p. &4- 12) Which of the following e+ercises BEST addresses the rotational mo#ement pattern during the mo#ement?training phase? a. Wood?chop b. Inilateral row c. /unge d. 6ip hinge Explanation a. Wood?chop The wood?chop is a rotational mo#ement. The unilateral row is a pulling mo#ement, the lunge is a single?leg mo#ement, and the hip hinge is a bend?and?lift mo#ement. ACE Personal Trainer anual, - th ed., p. &4-,&41 Quiz #11: Chapter 1; Re"i"tan!e Trainin$: #ro$rammin$ an' #ro$re""ion" ACEs Personal Trainer Manual, 4 th Edition 1) Which of the following terms is deAned as the product of muscular strength and mo#ement speed? a. !uscular endurance b. !uscular power c. ;bsolute strength d. (elati#e strength Explanation b. !uscular power !uscular power is the product of muscular strength and mo#ement speed. ;ssuming that an indi#idual3s mo#ement speed remains the same, an increase in muscular strength is accompanied by a proportional increase in muscular power. ACE Personal Trainer anual, - th ed., p. &1= ) Which of the following is a skill?related parameter that might be addressed in a client3s e+ercise program? a. 0alance b. 5le+ibility c. 0ody composition d. ;erobic capacity Explanation a. 0alance The skill?related parameters are as follows: power, speed, balance, agility, coordination, and reacti#ity. The other three options are health?related parameters. ACE Personal Trainer anual, - th ed., p. &17 &) Training fre)uency is in#ersely related to both training FFFFFFFFFF and training FFFFFFFFFF. a. %olumeM type b. TypeM intensity c. %olumeM intensity d. TypeM duration Explanation c. %olumeM intensity Training fre)uency is in#ersely related to both training #olume and training intensity. /ess #igorous e+ercise sessions produce less muscle microtrauma, re)uire less time for tissue remodeling, and can be performed more fre)uently. !ore #igorous e+ercise sessions produce more muscle microtrauma, re)uire more time for tissue remodeling, and must be performed less fre)uently for optimum results. ACE Personal Trainer anual, - th ed., p. &17 -) ; client3s resistance?training regimen in#ol#es performing four sets of each e+ercise, with each set containing four repetitions. This training #olume 0$9T addresses which training goal? a. !uscular hypertrophy b. !uscular endurance c. !uscular strength d. Leneral muscle Atness Explanation c. !uscular strength !uscular strength is addressed with any training regimen in#ol#ing the performance of two to si+ sets of si+ or fewer repetitions. ACE Personal Trainer anual, - th ed., p. &1 2) What is the Arst progression made when utiliCing the double?progressi#e training protocol? a. ;dding resistance in 2P increments b. ;dding repetitions to the set c. ;dding sets to the workout d. (educing the rest inter#als Explanation b. ;dding repetitions to the set The double?progressi#e strength?training protocol may be used with any repetition range. The Arst progression is adding repetitions, and the second progression is adding resistance in 2P increments. ACE Personal Trainer anual, - th ed., p. &- 1) ;ccording the principle of re#ersibility, a client who stops performing resistance e+ercise will lose strength at about FFFFFFFFFF that it was gained a. The same rate b. Twice the rate c. Gne?tenth the rate d. Gne?half the rate Explanation d. Gne?half the rate ; client who stops performing resistance e+ercise will lose strength at about one? half the rate that it was gained. 5or e+ample, if an indi#idual increased his or her leg press strength by 24P o#er a 14?week training period, he or she would lose half of that strength gain after 14 weeks of no resistance e+ercise, and all of his or her strength gain after 4 weeks without training. ACE Personal Trainer anual, - th ed., p. &1 =) ;fter progressing to the load?training phase of the ;>$ <5T !odel, a client has mastered the stability and mobility e+ercises from the pre#ious phases and no longer needs to include them in each workout. a. True b. 5alse Explanation b. 5alse (egardless of the speciAc ob@ecti#e of the load?training program, it is recommended that stability and mobility e+ercises be included in the warm?up and cool?down acti#ities. ACE Personal Trainer anual, - th ed., p. &&& 7) What aspect of muscular Atness is BEST addressed by a client adhering to the following regimen? T 5re)uency: 'ro#ide at least = hours reco#ery time between e+ercises for the same muscle groups T <ntensity: 0etween =4 and 74P of ma+imum resistance, reaching fatigue between 24 and =4 seconds T (epetitions: $ight to 1 T 9ets: Three to four sets with &4 to 14 seconds rest between successi#e training sets T Type: ; combination of multi@oint and single?@oint e+ercises using #arious techni)ues, including breakdown training and assisted training a. !uscular hypertrophy b. !uscular strength c. !uscular power d. !uscular endurance Explanation a. !uscular hypertrophy This workout program would best address muscular hypertrophy. !uscle hypertrophy training typically in#ol#es lower weightloads and higher repetitions than muscular?strength training, but higher weightloads and lower repetitions than muscular?endurance training. The recommended training intensity for muscle hypertrophy is about =4 to 74P of ma+imum resistance *or a repetition range of eight to 1). ACE Personal Trainer anual, - th ed., p. &&7 E) ; plyometric e+ercise program BEST addresses which aspect of muscular Atness? a. !uscular hypertrophy b. !uscular strength c. !uscular power d. !uscular endurance Explanation c. !uscular power To impro#e the production of muscular force and power, plyometric e+ercise can be implemented. 'lyometric e+ercise incorporates )uick, powerful mo#ements and in#ol#es the stretch?shortening cycle Yan acti#e stretch *eccentric contraction) of a muscle followed by an immediate shortening *concentric contraction) of that same muscleZ. ACE Personal Trainer anual, - th ed., p. &-& 14) Which of the following types of plyometric drills pro#ides the highest intensity? a. !ultiple linear @umps b. [umps in place c. 6ops and bounds d. !ultidirectional @umps Explanation c. 6ops and bounds 6ops and bounds are the most intense of the options listed. 6ops in#ol#e taking oD and landing with the same foot, while bounds in#ol#e the process of alternating feet during the take?oD and landing. 6ops and bounds emphasiCe horiContal speed and are performed repeatedly with no rest between actions. ACE Personal Trainer anual, - th ed., p. &-- B &-1 Quiz #12: Chapter 11 Car'iore"piratory Trainin$: #ro$rammin$ an' #ro$re""ion" ACEs Personal Trainer Manual, 4 th Edition 1) !ost health beneAts occur with at least FFFFFFFFFF a week of moderate?intensity physical acti#ity. a. 14 minutes b. =2 minutes c. 124 minutes d. 174 minutes Explanation c. 124 minutes !any of the recommendations from the *++, P!ysical Acti)ity Guidelines for Americans are deri#ed from the knowledge that most health beneAts occur with at least 124 minutes a week of moderate?intensity physical acti#ity and that the beneAts of physical acti#ity far outweigh the possibility of ad#erse outcomes. ACE Personal Trainer anual, -th ed., p. &=- ) ; client performs regular moderate? to #igorous?intensity acti#ity at 72P of his ma+imum heart rate. What is his Atness classiAcation? a. 'oorKfair b. 5airKa#erage c. ;#erageKgood d. LoodKe+cellent Explanation c. ;#erageKgood ;n indi#idual in this category will perform habitual physical acti#ity: (egular moderate?to?#igorous <ntensity at 74,E1P of ma+imum heart rate and 12,74P of P6((K%Gma+ or %G(. ACE Personal Trainer anual, - th ed., p. &== &) 8uring the talk test, a client is able to speak, but not #ery comfortably. ;t appro+imately what intensity is this client working? a. 0elow %T1 b. [ust abo#e %T1 c. [ust below %T d. ;bo#e %T Explanation b. [ust abo#e %T1 9tudies in a #ariety of populations ha#e demonstrated that the talk test is a #ery good marker of %T1. Typically, below the %T1, people will respond to any of a number of speech?pro#oking stimuli *normal con#ersation, a structured inter#iew, reciting a standard paragraph) by stating that they can speak comfortably. ;bo#e %T1, but below a second metabolic marker called the second #entilatory threshold *%T), they will be able to speak, but not comfortably. ACE Personal Trainer anual, - th ed., p. &7 -) <n which Cone of the three?Cone training model is an indi#idual e+ercising if he or she is working at a heart rate e)ual to his or her second #entilatory threshold? a. None 1 b. None c. None & Explanation c. None & None & re.ects heart rates at or abo#e %T, while Cone 1 re.ects heart rates below %T1 and Cone re.ects heart rates from %T1 to @ust below %T. ACE Personal Trainer anual, - th ed., p. &72 2) ; client is performing 24 minutes of e+ercise each week and has a weekly caloric e+penditure of appro+imately 1,=44 calories. What is this client3s physical Atness classiAcation? a. 'oor?fair b. 5air?a#erage c. ;#erage?good d. Lood?e+cellent Explanation b. 5air?a#erage ; client in the fair?a#erage category will be e+ercising &4,E4 minutesKday and 44,&44 minutesKweek, and will be e+pending between 1,244 and ,444 calories each week. ACE Personal Trainer anual, - th ed., p. &71 1) Which e+ercise #ariable is it /OST appropriate for a personal trainer to manipulate in the early stages of an e+ercise program? a. 8uration b. <ntensity c. 5re)uency d. Type Explanation a. 8uration $+ercise duration is probably the most appropriate #ariable to manipulate initially, building the e+ercise session by 14P, or A#e to 14 minutes e#ery week or two o#er the Arst four to si+ weeks. Thereafter, and once adherence is de#eloped, trainers can implement progressions by increasing e+ercise fre)uency and then e+ercise intensity. ACE Personal Trainer anual, - th ed., p. &7= =) 8uring which cardiorespiratory training phase of the ;>$ <5T !odel should a client be working at an ('$ of & to -? a. 'hase 1 b. 'hase c. 'hase & d. 'hase - Explanation a. 'hase 1 8uring phase 1, training should focus on steady?state e+ercise in Cone 1, which can be gauged by the client3s ability to talk *below talk test threshold) andKor work at an ('$ of & to - *moderate to somewhat hard). ACE Personal Trainer anual, - th ed., p. &E- 7) 8uring which cardiorespiratory training phase of the ;>$ <5T !odel should a trainer administer the %T threshold test to determine 6( at %T? a. 'hase 1 b. 'hase c. 'hase & d. 'hase - Explanation c. 'hase & 8uring phase &, the focus is on designing programs to help clients who ha#e endurance performance goals andKor are performing se#en or more hours of cardiorespiratory e+ercise per week. This is the most appropriate time to administer the %T threshold test to determine 6( at %T. ACE Personal Trainer anual, - th ed., p. &E- E) 9top?and?go game?type acti#ities are an appropriate choice for both youth and older adult e+ercisers. a. True b. 5alse Explanation b. 5alse While youth often e+cel at and en@oy these acti#ities, older adults are generally less tolerant of stop?and?go game?type acti#ities *along with hea#y training loads, rapid increases in training load, and single?mode e+ercise). ACE Personal Trainer anual, - th ed., p. -41 14) 8uring which cardiorespiratory training phase of the ;>$ <5T !odel should low Cone inter#als be introduced into a client3s program? a. 'hase 1 b. 'hase c. 'hase & d. 'hase - Explanation b. 'hase This phase of cardiorespiratory training is dedicated to enhancing the client3s aerobic eHciency by progressing the program through increased duration of sessions, increased fre)uency of sessions when possible, and the introduction of Cone inter#als. ACE Personal Trainer anual, - th ed., p. &E= Quiz #13: Chapter 1% /in'>Bo'y Exer!i"e ACEs Personal Trainer Manual, 4 th Edition 1) Which form of mind?body e+ercise is BEST described as a form of mo#ing meditation? a. "ia b. Woga c. Tai chi d. 'ilates Explanation c. Tai chi Tai chi, the martial art deri#ati#e of )igong, is best described as a mo#ing meditation. ACE Personal Trainer anual, - th ed., p. -2- ) Which type of yoga program is BEST suited for indi#iduals who are new to yoga? a. (estorati#e yoga b. <ntegral yoga c. 0ikram yoga d. ;shtanga yoga Explanation a. (estorati#e yoga This style of hatha yoga is perhaps most appropriate for those who are @ust embarking on a yoga program because of the use of props and the elementary nature of the poses. ACE Personal Trainer anual, - th ed., p. -2E &) Which type of yoga is also known as power yoga? a. ;nusara yoga b. ;shtanga yoga c. %iniyoga d. Jripalu yoga Explanation b. ;shtanga yoga The asanas in ;shtanga yoga are se)uenced in groups of poses that range from moderate to #ery diHcult. The se)uence pace and pose diHculty is what often characteriCes ;shtanga as power yoga. ACE Personal Trainer anual, - th ed., p. -1 -) Which term, also the name of a type of yoga, is synonymous with what is also called serpent power, or the coiled?up energy contained in the body? a. 0ikram b. Jundalini c. Jripalu d. ;nusara Explanation b. Jundalini ;lso called the yoga of awareness, kundalini yoga3s principal purpose is to awaken the serpent power *kundalini, or coiled?up energy) with postures, breath control, chanting, and meditation. ACE Personal Trainer anual, - th ed., p. -1 2) Which form of tai chi is the most practiced in the West today? a. Griginal >hen style b. >hang style c. Wang style d. Wu style Explanation c. Wang style Griginated by Wang /uchan in the 1744s, the Wang form is the most widely practiced form in the West today. The original Wang form consists of 147 mo#ements *Wang /ong 5orm)M howe#er, the Wang -,9hort 5orm is a popular modiAcation practiced today. ACE Personal Trainer anual, - th ed., p. -11 1) ;n older adult client who is interested in trying mind?body e+ercise has decided that tai chi might be the best At for her needs and abilities. Which form of tai chi would you recommend? a. Griginal >hen style b. >hang style c. Wu style d. 9un style Explanation d. 9un style 0ecause the sun style in#ol#es a higher stance than other forms, it is often the easiest for older adults to learn. ACE Personal Trainer anual, - th ed., p. -11 =) Which contemporary form of mind?body e+ercise in#ol#es .oor work and as well as work done on a machine called a reformer? a. "ia b. 'ilates c. ;le+ander Techni)ue d. 5eldenkrais !ethod Explanation b. 'ilates 'ilates is based on the idea that there is a core set of postural muscles that help to keep the body balanced and are essential to pro#iding good support to the spine. This method is di#ided into two modalities, .oorKmat work and work on a (eformer, a piece of resistance e)uipment originally de#eloped by [oseph 6. 'ilates. ACE Personal Trainer anual, - th ed., p. -11,-1= 7) Which contemporary form of mind?body e+ercise includes a moderate?le#el aerobic component that fosters spontaneity? a. "ia b. 'ilates c. ;le+ander Techni)ue d. 5eldenkrais !ethod Explanation a. "ia Inlike other mind?body e+ercise programs, "ia also includes a moderate?le#el aerobic component to address cardiorespiratory endurance. The aerobic segment is designed to foster creati#ity and spontaneity rather than strict adherence to standard group mo#ement patterns. ACE Personal Trainer anual, - th ed., p. -17 E) Gne of the means of ob@ecti#ely assessing the success of a mind?body e+ercise program is to record baseline and serial blood?pressure measurements. a. True b. 5alse Explanation a. True 0aseline and serial resting blood pressure measurement is also an accepted outcome measure responsi#e to four to si+ weeks of mind?body e+erciseQespecially if the participant has a resting blood pressure in the prehypertension or higher range *i.e., S14K74 mm6g). ACE Personal Trainer anual, - th ed., p. -1E 14) FFFFFFFFFF is the practice of #oluntary breath control, consisting of conscious inhalation, retention, and e+halation. a. ;sana b. 9i#ananda c. %iniyoga d. 'ranayama Explanation d. 'ranayama <n the yogic and )igong traditions, breathing functions as an intermediary between the mind and body. 'ranayama *the practice of #oluntary breath control, consisting of conscious inhalation, retention, and e+halation) is often practiced in con@unction with meditation and yoga asanas but can stand by itself as an important mind?body e+ercise method. ACE Personal Trainer anual, - th ed., p. -1& Quiz #18: Chapter 1. Exer!i"e an' Spe!ial #opulation" ACEs Personal Trainer Manual, 4 th Edition 1) Which of the following is NOT a common manifestation of atherosclerosis? a. 9troke b. ;rrhythmias c. ;ngina d. 6eart attack Explanation b. ;rrhythmias ;therosclerosis is the underlying cause of cerebral and peripheral #ascular diseases. !anifestations of atherosclerosis include angina, heart attack, stroke, and intermittent claudication. ACE Personal Trainer anual, - th ed., p. -71 ) 8uring a workout, you notice that a client displays a sudden lack of coordination and balance and, when asked, reports trouble seeing. What is the /OST likely cause of these symptoms? a. !yocardial infarction b. >laudication c. 8iabetes d. 9troke Explanation d. 9troke The warning signs of a stroke are as follows: 9udden numbness or weakness of the face, arms, or legs 9udden confusion or trouble speaking or understanding others 9udden trouble seeing in one or both eyes 9udden walking problems, diCCiness, or loss of balance and coordination 9udden se#ere headache with no known cause ACE Personal Trainer anual, - th ed., p. -72 &) ; client3s physician pro#ides the following guideline regarding the intensity of e+ercise for a new client: ;n ('$ of 11 to 11 *1 to 4 scale) is the preferred e+ercise intensity. With which condition is this client !G9T likely coping? a. 6ypertension b. >ancer c. Type diabetes d. 5ibromyalgia Explanation c. Type diabetes <ndi#iduals with type diabetes can e+ercise at a moderate intensity of 11 to 11 on the 1 to 4 ratings of percei#ed e+ertion *('$) scale. The other three options all re)uire a light to moderate intensity of E to 1& on the ('$ scale. ACE Personal Trainer anual, - th ed., p. -E& -) ; male client brings a form from his primary care physician reporting the following test results: Waist circumference: -1 inches Triglycerides: 1-4 mgKd/ 68/ cholesterol: &7 mgKd/ 0lood pressure: 17K74 mm6g 5asting blood glucose: E& mgKd/ This client currently has the metabolic syndrome. a. True b. 5alse Explanation b. 5alse The metabolic syndrome is deAned as the presence of three or more of the following components: $le#ated waist circumference !en S-4 inches *14 cm) Women S&2 inches *77 cm) $le#ated triglycerides S124 mgKd/ (educed 68/ cholesterol !en R-4 mgKd/ Women R24 mgKd/ $le#ated blood pressure S1&4K72 mm6g $le#ated fasting blood glucose S144 mgKd/ This client has only two of these components *ele#ated waist circumference and reduced 68/ cholesterol). ACE Personal Trainer anual, - th ed., p. -E- 2) ; client3s physician pro#ides the following guideline regarding the mode of e+ercise for a new client: 9wimming is the recommended mode of e+erciseM upper? body resistance?training e+ercises are not appropriate. With which of the following conditions is this client /OST likely coping? a. Gsteoporosis b. ;rthritis c. ;sthma d. 5ibromyalgia Explanation c. ;sthma 9wimming may be particularly beneAcial for indi#iduals with asthma because it allows them to inhale the moist air @ust abo#e the surface of the water. 5or some clients with asthma, upper?body e+ercises such as arm cranking, rowing, and cross? country skiing may not be appropriate because of the higher #entilation demands. ACE Personal Trainer anual, - th ed., p. -E- 1) Weightbearing and resistance?training acti#ities are /OST important for clients with which of the following diseases or disorders? a. Gsteoporosis b. 8iabetes c. ;rthritis d. /ow?back pain Explanation a. Gsteoporosis 5or clients with osteoporosis, the mechanical stress associated with weightbearing or resistance?training acti#ities produces strain on bone tissue and stimulates bone deposition and resulting gains in bone mass and strength. ACE Personal Trainer anual, - th ed., p. 24 =) 5or clients with which of the following diseases or disorders is it /OST important to de#elop a regular pattern of acti#ity that does not result in post?acti#ity malaise? a. /ow?back pain b. >hronic fatigue syndrome c. 5ibromyalgia d. >ancer Explanation b. >hronic fatigue syndrome When working with clients with >59, the goal is to de#elop a regular pattern of acti#ity that does not result in post?acti#ity malaise. /ow?intensity e+ercise is recommended. ACE Personal Trainer anual, - th ed., p. 24E 7) 6ow often should low?back e+ercises be performed in order to yield the ma+imum beneAt? a. ,& daysKweek b. -,2 daysKweek c. 2,1 daysKweek d. = daysKweek Explanation d. = daysKweek While there is a common belief that e+ercise sessions should be performed at least three times per week, it appears that low?back e+ercises ha#e the most beneAcial eDect when performed daily. ACE Personal Trainer anual, - th ed., p. 211 E) When programming e+ercise to help a client reduce low?back pain, it is most important to focus on muscular strength, as opposed to muscular endurance. a. True b. 5alse Explanation b. 5alse /ow?back e+ercises performed for maintenance of health need not emphasiCe strengthM rather, more repetitions of less?demanding e+ercises will assist in the enhancement of endurance and strength. Li#en that endurance has more protecti#e #alue than strength, strength gains should not be o#eremphasiCed at the e+pense of endurance. ACE Personal Trainer anual, - th ed., p. 211 14) G#erweight or obese clients who are seeking to lose weight should perform a !<"<!I! of FFFFF minutes of moderate?intensity e+ercise each week. a. 14 b. 124 c. 2 d. -4 Explanation b. 124 <ndi#iduals seeking weight loss should include e+ercise as a key component of their programs, and o#erweight and obese adults should accumulate more than 124 minutes of moderate?intensity e+ercise each week, and when possible, more than 2 minutes per week. ACE Personal Trainer anual, - th ed., p. 211 Quiz #1:: Chapter 11 Common /u"!ulo"?eletal ,n@urie" an' ,mpli!ation" (or Exer!i"e ACEs Personal Trainer Manual, 4 th Edition 1) The most commonly reported knee in@ury in#ol#es damage to the FFFFFFFFFF. a. ;nterior cruciate ligament b. !edial collateral ligament c. 'atella d. !enisci Explanation d. !enisci The most commonly reported knee in@ury is damage to the menisci. The menisci ha#e an important role within the knee due to their multiple functionsQshock absorption, stability, @oint congruency, lubrication, and proprioception. ACE Personal Trainer anual, - th ed., p. 2&1 ) What type of in@ury can be classiAed as longitudinal, obli)ue, trans#erse, or compression? a. 9tress fractures b. 9prains c. 0ursitis d. 9hin splints Explanation a. 9tress fractures /ongitudinal, obli)ue, trans#erse, and compression are the four types of stress fractures, which often occur in distance runners, track athletes, and court sport athletes *e.g., #olleyball, basketball). ACE Personal Trainer anual, - th ed., p. 2&1 &) What is the Arst phase of healing after an in@ury occurs? a. (emodeling phase b. <n.ammation phase c. 'roliferation phase d. 5ibroblastic phase Explanation b. <n.ammation phase The Arst phase of healing is the in.ammatory phase, which can typically last for up to si+ days, depending on the se#erity of the in@ury. The focus of this phase is to immobiliCe the in@ured area and begin the healing process. <ncreased blood .ow occurs to bring in o+ygen and nutrients to rebuild the damaged tissue. ACE Personal Trainer anual, - th ed., p. 2&= -) Which of the following is an ABSO*0TE contraindication to stretching? a. [oint hypermobility b. 'ain in the aDected area c. 'resence of osteoporosis d. [oint swelling Explanation a. [oint hypermobility The absolute contraindications to stretching are as follows: ; fracture site that is healing ;cute soft?tissue in@ury 'ost?surgical conditions [oint hypermobility ;n area of infection The other three choices are all relati#e contraindications. ACE Personal Trainer anual, - th ed., p. 2&7 2) /ateral epicondylitis is commonly known as FFFFFFFFFF. a. Lolfer3s elbow b. [umper3s knee c. Tennis elbow d. (unner3s knee Explanation c. Tennis elbow /ateral epicondylitis, which is commonly called tennis elbow, is deAned as an o#eruse or repetiti#e?trauma in@ury of the wrist e+tensor muscle tendons near their origin on the lateral epicondyle of the humerus. ACE Personal Trainer anual, - th ed., p. 2-1 1) ; client complains of pain in the wrist during sleep and numbness and loss of grip strength during e+ercise. What in@ury is the !G9T likely cause of these symptoms? a. Lreater trochanteric bursitis b. <liotibial band syndrome c. !edial epicondylitis d. >arpal tunnel syndrome Explanation d. >arpal tunnel syndrome The symptoms of carpal tunnel syndrome include: "ight or early?morning pain or burning /oss of grip strength and dropping of ob@ects "umbness or tingling in the palm, thumb, inde+, and middle Angers ACE Personal Trainer anual, - th ed., p. 2- =) ; client comes to you with recommendations from her doctor regarding e+ercise with greater trochanteric bursitis. Gne of the focuses or her training should be strengthening which of the following muscle groups? a. 6amstrings b. Lluteals c. Vuadriceps d. <liotibial band comple+ Explanation b. Lluteals When working with a client with greater trochanteric bursitis, strengthening the gluteals and deeper hip rotator muscles is important to maintain ade)uate strength. 9tretching of the iliotibial band comple+, hamstrings, and )uadriceps should be the focus to ensure proper lower?e+tremity mobility. ACE Personal Trainer anual, - th ed., p. 2-- 7) Which of the following in@uries is primarily caused by training errors among athletes? a. 'atellofemoral pain syndrome b. <nfrapatellar tendinitis c. ;chilles tendinitis d. <liotibial band syndrome Explanation d. <liotibial band syndrome <T09 is common among acti#e indi#iduals 12 to 24 years of age and is primarily caused by training errors in runners, cyclists, #olleyball players, and weight lifters. ACE Personal Trainer anual, - th ed., p. 2-2 E) ; client reports feeling terrible pain in the heel during his Arst few steps each morning, which then dissipates as he walks around the house. What is the !G9T likely cause of this pain? a. 'lantar fasciitis b. ;chilles tendinitis c. ;nkle sprain d. <nfrapatellar tendinitis Explanation a. 'lantar fasciitis Typically, indi#iduals with plantar fasciitis report pain on the plantar, medial heel at its calcaneal attachment that worsens after rest but impro#es after 14 to 12 minutes of acti#ity. <n particular, clients will commonly report e+cessi#e pain during the Arst few steps in the morning. ACE Personal Trainer anual, - th ed., p. 22& 14) When programming e+ercise for a client who is reco#ering from a lateral ankle sprain, it is important to begin with side?to?side motions before progressing to straight?plane and then multidirectional motions. a. True b. 5alse Explanation a. 5alse <t is recommended that personal trainers progress indi#iduals with this in@ury Arst with straight?plane motions such as forward running, then side?to?side motions such as sidestepping, and then multidirectional motions such as carioca. ACE Personal Trainer anual, - th ed., p. 221
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