Shared Flashcard Set

Details

ACE practice exam
ACE certification practice questions
30
Fitness
Professional
11/02/2010

Additional Fitness Flashcards

 


 

Cards

Term

Which of the following tests

 

 

BEST

measures muscular strength?

Definition

10-repetition maximum bench-press test

This is the best test for measuring muscular strength because it is safer than a 1-repetition maximum

bench-press test and most people can complete 10 repetitions with 75% of their maximum resistance.

While a 1-repetition maximum bench-press test is considered a more accurate measure of strength, the

risk of injury outweighs the benefits of performing the test for most personal training clients. Therefore, the

10-repetition test is considered an appropriate substitute for assessing strength.

Term

Which strategy will

 

 

BEST

ensure agreement between the client and trainer with respect to motivation and

Definition

The trainer should explore the client's expectations and prior experience

This response will best ensure agreement between the client and trainer with respect to motivation and

goals. Finding out where a client is mentally and experientially with respect to exercise allows a trainer to

develop a specific exercise program tailored to exactly what the client wants and needs. When a program

is designed with client expectations and prior experience in mind, the client's motivation increases because

the client was a contributor to the process.

Term

Cardiorespiratory fitness is

 

 

BEST

evaluated by which of the following?

Definition

Term

 

 

 

Client: Male

Age: 39

Physician Clearance: Yes

Medical/Health Concerns: Smokes 30+ cigarettes per day

Blood pressure: 136/94 mmHg

Past Activity Levels: Played high-school soccer and rugby

Current Activity Levels: Walks dog and walks 10 minutes to work everyday

Main Fitness Goal: To improve stamina and feel more fit

Given the information above, which of the following fitness tests is contraindicated for a personal trainer

to perform?

A.

 

3-minute step test

B.

 

Submaximal cycle ergometry test

C.

 

Maximal graded treadmill test

D.

 

1-mile walk test

Definition

Maximal graded treadmill test

This response is correct because this is a maximal fitness test and, therefore, contraindicated. The client’s

information, given in the stem of the question, places him in the moderate risk category for experiencing a

cardiac event during exercise. He has two risk factors, current cigarette smoker and hypertension, but has

no symptoms of cardiopulmonary disease. Therefore, he may exercise at a moderate intensity and

undergo submaximal fitness testing.

Term

 

 

 

Which of the following methods is

 

 

MOST

accurate for assessing body composition?

A.

 

Bioelectrical impedance analysis

B.

 

Body mass index

C.

 

Waist-to-hip ratio

D.

 

Skinfold thickness measurement

Definition

Skinfold thickness measurement

Of all the responses listed for this question, the skinfold measurement method is the most accurate for

assessing body composition provided the measurements are taken properly. If the technician/personal

trainer performing the assessment has ample experience locating and measuring the standard sites, the

results are both valid and reliable for estimating body composition.

Term

 

 

 

When designing a program, the personal trainer should identify client goals by _______________.

A.

 

Interviewing using close-ended questions

B.

 

Training the client for a week before assessment

C.

 

Using a lifestyle questionnaire

D.

 

Creating a formal contract with the client

Definition

Using a lifestyle questionnaire

This response is correct because using a lifestyle questionnaire prior to training is an excellent way to

uncover a client's preferences, needs, exercise history and motivational readiness for change. With this

information the personal trainer, together with the client, can develop realistic and relevant goals tailored

specifically to the client's motivational needs.

Term

 

 

 

If a client has an increased risk for injury during exercise, the trainer should obtain a physician's medical

release form prior to training because it _______________.

A.

 

Releases the trainer from liability if the client is injured following the exercise program

B.

 

Guarantees the client's success in reaching his or her goals

C.

 

Allows the physician to direct modifications in the exercise program

D.

 

Prevents the trainer from being sued by the client for acts of negligence

Definition

 

 

Allows the physician to direct modifications in the exercise program

 

 

This response is correct. The

Term

 

 

 

Your new client, who is 34 years old, smokes 10 cigarettes per day, has a triglyceride level of

200 mg/dL, and a total cholesterol/HDL ratio of 3.5. Before training him, you should _______________.

A.

 

Recommend he see a registered dietitian to help him reduce his dietary fat

B.

 

Recommend he see a registered dietitian to help him reduce his dietary cholesterol

C.

 

Require a physician's approval

D.

 

Have him sign an informed consent form

Definition

 

 

Have him sign an informed consent form

 

 

This response is correct. The client does not need to be

Term

 

 

 

During the initial interview with your new client, you discover that he has a thyroid disease and is

currently taking medication. Your

 

 

FIRST

course of action should be to _____________.

A.

 

Research the effects of his medications on exercise capacity and design his program accordingly.

B.

 

Obtain appropriate exercise parameters from his primary care provider.

C.

 

Incorporate an extended warm-up and cool-down period at a low-intensity level.

D.

 

Refer him to a registered dietitian since his condition is nutrition related.

Definition

Obtain appropriate exercise parameters from his primary care provider

This response is correct. It is outside the scope of practice for a personal trainer to design an exercise

program for a client with a metabolic disorder without first gaining clearance and guidelines from a

physician. The ACSM Initial Risk Stratification places individuals with known thyroid disorders in the high

risk category, indicating that they should receive medical clearance prior to engaging in an exercise

program.

Term

 

 

 

A lifestyle information form is helpful in developing _______________.

A.

 

Rapport, program design, and goals

B.

 

A treatment plan for special populations

C.

 

The fitness components of rehabilitation program

D.

 

A relapse prevention strategy

Definition

Rapport, program design, and goals

This response is correct because a lifestyle information questionnaire includes the following important

components: (1) physical activity feelings, barriers, preferences, and history, (2) family history and social

support, (3) occupation, (4) stressors, (5) dietary patterns, and (6) hobbies and leisure activities. This

information aids the personal trainer in developing a sound program for the client. Additionally, it provides

an opportunity for rapport-building as the client and personal trainer discuss and clarify any concerns

associated with the training program.

Term

 

 

 

Which of the following must be known in order to perform a comprehensive evaluation of a client’s

lifestyle?

A.

 

Stressors

B.

 

Gender

C.

 

Education

D.

 

Income

Definition

Stressors

This response is correct because a lifestyle information questionnaire includes the following important

components: (1) physical activity feelings, barriers, preferences, and history, (2) family history and social

support, (3) occupation, (4) stressors, (5) dietary patterns, and (6) hobbies and leisure activities.

Term

 

 

 

Once the trainer obtains personal goals and health data from the client, the gathered information should

be________________.

A.

 

Posted as a motivational incentive measure

B.

 

Attached to the program card found in the training area

C.

 

Entered on the general client database

D.

 

Filed in a secured data storage area

Definition

Filed in a secured data storage area

This response is correct. All client data should be stored in a secured area within the fitness facility. This

limits the access to the client's personal data to the personal trainer. Every client has the right to expect

all personal data and discussion with an ACE-certified professional will be safeguarded and not disclosed

without the client's express written consent or acknowledgment.

Term

 

 

 

Which of the following is a component of a well-stated goal?

A.

 

Competitive

B.

 

Precise

C.

 

Flexible

D.

 

Time-bound

Definition

Time-bound

This response is correct because it is one of the components of a well-stated goal (a SMART goal). The

components of a SMART goal are: Specific, Measurable, Attainable, Relevant, and Time-bound. SMART

goals are effective because they translate clients' vague statements about what they want into precise

goals.

Term

 

 

 

A client informs you that he has been prescribed beta-blockers to control his blood pressure. In response

to this prescription, you should_____________________.

A.

 

Use the rating of perceived exertion to measure intensity

B.

 

Adjust target heart rate to prevent overexertion

C.

 

Reduce training intensity to minimize pulse pressure

D.

 

Use a heart rate monitor to measure heart rate

Definition

Use the rating of perceived exertion to measure intensity

This response is correct because beta-blockers decrease an individual's resting, exercise, and maximal

heart rates. This reduction in heart rate requires modifying the method used for determining exercise

intensity. Using the Borg Scale of Perceived Exertion or the newer modified 0 - 10 scale of perceived

exertion is appropriate for monitoring an aerobic exercise program for someone on beta-blockers

Term

 

 

 

Your client has started taking beta-blocker medication after eight weeks of training. Which of the

following should you do?

A.

 

Reduce the target heart-rate training zone by 20%.

B.

 

Keep the target heart-rate training zone the same.

C.

 

Increase intensity level in order to elevate heart rate.

D.

 

Have his physician recommend appropriate exercise intensities.

Definition

Have the physician recommend appropriate training intensities.

This is the most appropriate response listed. Since this is a newly-prescribed medication, it is best to

communicate with the client's physician regarding appropriate exercise intensities as well as any other

limitations that may now be present. Additionally, using a rating of perceived exertion scale to monitor

intensity is an acceptable alternative to heart-rate monitoring.

Term

 

 

 

The risk of hypotension in the pregnant exerciser can be minimized by _______________.

A.

 

Encouraging the exerciser to perform supine abdominal work

B.

 

Replacing supine positions with semirecumbent and prone positions

C.

 

Using the Valsalva maneuver during strength training

D.

 

Introducing the client to Kegel exercises

Definition

Replacing supine positions with semi-recumbent and prone positions

This response is correct. The supine position allows the weight of the uterus to press against the blood

vessels, especially the inferior vena cava. This pressure causes a restriction in blood flow, which may

cause a reduction in blood pressure, cardiac output, and blood flow to the fetus. Clients should be

advised to avoid the supine position after the first trimester of pregnancy. Supine positions may be

replaced with semirecumbent positions, and prone positions replaced with an all-fours position or an

elbows-and-knees position.

Term

 

 

 

Which of the following is a well-stated goal for an overweight client?

A.

 

I will lose 55 lb (25 kg) in 6 months by exercising and strength training.

B.

 

I will start dieting and strength training 3-5 days a week.

C.

 

I will lose 3 lb (1.5 kg) a week by dieting and exercising 5-7 days a week.

D.

 

I will lose 1 lb (0.5 kg) a week by dieting and exercising 3-5 days a week for the next 3 months

.

Definition

I will lose 1 lb (0.5 kg) a week by dieting and exercising 3 - 5 days a week for the next 3 months.

This response is correct. The goal is well-stated and follows the ACSM guidelines for safe and effective

weight loss.

Term

 

 

 

 

You are reviewing lifestyle information of the potential client described below:

Male, age 40

Height: 5'7" (170 cm)

Weight: 200 lb (90 kg)

RHR: 70

BP: 124/76

Occupation: Finance Manager

Highest education completed: college

Marital status: married, two children

Physical activity history: wrestler in high school

Goal: Would like to lose 40 lb and increase functional strength

Submaximal exercise test result: VO

 

2max of 40 mL/kg/min (fair)

Push-ups test: Fair

Half sit-ups test: Fair

Based on this information, which of the following is the

 

MOST realistic goal for the first

two

months?

A.

 

Increase VO2

max by 5% and achieve a scale weight of 175 lb.

B.

 

Increase local muscular endurance and decrease weight by 8%.

C.

 

Achieve an aerobic fitness rating of "excellent" and increase local muscular endurance.

D.

 

Increase VO2

max by 10% and achieve a scale weight of 175 lb.

Definition

Increase local muscular endurance and decrease weight by 8%.

This response is the most realistic goal for this client. It addresses the fact that he only scored a "fair" on

his endurance assessments by focusing on increasing local muscular endurance. Additionally, the

reduction in weight by 8% is within the ACSM guidelines for weight loss of losing no more than 1-2 lb per

week. This scenario has the client losing 2 lb per week. Finally, it is recommended that the initial weight

loss goal be set at no more than 10% of the client's total body weight. The goal of 8% body weight

reduction falls within this recommendation.

Term

 

 

 

A new member of your health club has been cleared by his physician to exercise after recently

celebrating his 63rd birthday. Which of the following exercise parameters is

 

 

MOST

appropriate for an

initial program?

A.

 

Strength training utilizing low resistance and high repetitions

B.

 

Moderate to vigorous aerobic activity 5-7 days per week, 30-60 minutes

C.

 

Strength training with free weights to maximize neurological adaptations

D.

 

Functional training emphasizing dynamic balance exercises

Definition

Strength training utilizing low resistance and high repetitions

This response is most appropriate for an initial program because it addresses the loss of muscle mass

and bone density as one ages. To promote strength gains and increases in bone density, a program with

more resistance and fewer repetitions is required. However, because this individual is more than 50 years

old, the ACSM recommends he begins his program with low resistance and high repetitions. This is the

recommendation for older individuals due in part to the fact that as people age their blood pressures tend

to rise. Low resistance and high repetitions is the recommendation for resistance training for hypertensive

clients as well. After several months of training a more intense program may be appropriate.

Term

 

 

 

Bertha is a fit middle-aged woman. She has received medical clearance to exercise and has been

prescribed diuretic medication for 6 months. Which of the following recommendations is

 

 

MOST

appropriate?

A.

 

Refrain from performing high-intensity exercise.

B.

 

Consume fluids before, during, and after exercise.

C.

 

Minimize duration to no more than 30 minutes per session.

D.

 

Monitor intensity using RPE instead of heart rate.

Definition

Consume fluids before, during, and after exercise

This response is the most appropriate because diuretic medications increase the excretion of water and

electrolytes through the kidneys, which may lead to dangerous cardiac arrhythmias. Since diuretics

decrease blood volume, they may predispose an exerciser to dehydration. Therefore, adequate fluid

intake before, during, and after exercise is important.

Term

 

 

 

Which of the following is among the possible side effects of diuretic medication?

A.

 

Decreased heart rate

B.

 

Increased blood volume

C.

 

Water retention in the extremities

D.

 

Electrolyte imbalance

Definition

 

Electrolyte imbalance

This response is correct because the primary effect of diuretic medication is increased excretion of water

and electrolytes through the kidneys, which may cause electrolyte imbalances and cardiac arrhythmias.

Since the diuretics may also decrease blood volume, they may predispose an exerciser to dehydration.

Term

 

 

 

A reduction in peripheral vascular resistance is a primary benefit of exercise in controlling

____________.

A.

 

Peripheral vascular disease

B.

 

Diabetes

C.

 

Hypertension

D.

 

Asthma

Definition

Hypertension

This is the correct response because high blood pressure is a condition that causes increased peripheral

resistance. Regular aerobic exercise appears to reduce both systolic and diastolic blood pressure by an

average of 10 mmHg, thereby reducing peripheral vascular resistance.

Term

 

 

 

To experience a significant improvement in fitness, unfit individuals require a _______________.

A.

 

Higher training dose than fit individuals

B.

 

Lower training dose than fit individuals

C.

 

Longer training duration than fit individuals

D.

 

Higher training intensity than fit individuals

Definition

Lower training dose than fit individuals

This response is correct. Most unfit individuals need lower intensity, duration, and frequency

programming than their more fit counterparts to give their unconditioned bodies adequate time to adapt to

the higher demands of exercise. Additionally, unfit individuals experience higher gains in fitness

improvements through lower doses of exercise than do fit exercisers. This is a result of the fact that fitter

individuals are closer to reaching their fitness potential than unfit exercisers and have less room for

improvement.

Term

 

 

 

You have just checked your client's heart rate after a 5-minute warm-up on the stationary bicycle and

noticed that her heart rate is 15 beats per minute higher than usual. She informs you that she is taking a

decongestant for her cold. You should _______________.

A.

 

Refer her to a physician for medical clearance

B.

 

Have her finish the remainder of her workout at the same intensity

C.

 

Reduce the exercise intensity and monitor the session using rating of perceived exertion

D.

 

Terminate the workout and reschedule the session when she is over her cold

Definition

Reduce the exercise intensity and monitor the session using rating of perceived exertion

This response is correct. The client's heart rate is elevated, which will affect her performance and ability

to work at her regular intensity level. Since the formula used to determine exercise intensity is no longer

valid due to her altered exercise heart rate, the best approach is to reduce exercise intensity and monitor

exercise using rating of perceived exertion.

Term

 

 

 

To assist your potential client's transition from the contemplation stage of change to the preparation stage

of change, which intervention should be used?

A.

 

Formal contract

B.

 

Periodic goal evaluation

C.

 

Health-risk appraisal

D.

 

Relapse prevention strategies

Definition

Health-risk appraisal

This response is the best intervention because it assists the potential client in the process of weighing the

costs and benefits of lifestyle modification. Completing a health-risk appraisal and consulting with a

personal trainer about the results may initiate the motivation needed to progress to the preparation stage

of change. Often individuals in the contemplation stage are unaware of their own health risks and may be

motivated to change upon discovering their shortcomings.

Term

 

 

 

 

Which of the following programs is

 

 

MOST

appropriate to improve a client’s initial level of

conditioning?

A.

 

5-6 times per week, 30 minutes, 80% of VO2

max

B.

 

2-4 times per week, 20-40 minutes, 65% of VO2

max

C.

 

3-4 times per week, 20-30 minutes, 80% of VO2

max

D.

 

3-5 times per week, 25 minutes, 70% of VO2

max

Definition

 

 

3-5 times per week, 25 minutes, 70% of VO

 

2max

This is the most appropriate program to improve a client's initial level of conditioning. All parameters fall

within the ACSM guidelines for cardiorespiratory endurance progression in the improvement conditioning

stage. These guidelines consist of an intensity of 50-85% of VO

 

 

2

max, a frequency of 3-5 days per week

and a duration of 20-60 minutes per session.

ACE Personal Trainer Manual, 3rd ed. pg. 226; 2nd ed. pg. 221

 

Term

 

3-5 times per week, 25 minutes, 70% of VO

 

2max

This is the most appropriate program to improve a client's initial level of conditioning. All parameters fall

within the ACSM guidelines for cardiorespiratory endurance progression in the improvement conditioning

stage. These guidelines consist of an intensity of 50-85% of VO

 

 

2

max, a frequency of 3-5 days per week

and a duration of 20-60 minutes per session.

ACE Personal Trainer Manual, 3rd ed. pg. 226; 2nd ed. pg. 221

Definition
Term

 

 

 

When exercising in a hot environment, it is recommended that a person drink approximately

__________.

A.

 

2 to 4 fluid ounces of a sports drink every 10-15 minutes

B.

 

3 to 6 fluid ounces of water every 10-15 minutes

C.

 

32 fluid ounces of water within 30 minutes prior to, and following exercise

D.

 

1 ounce of fluid for every ounce of weight lost during exercise

Definition

3 to 6 fluid ounces of water every 10-15 minutes

This response is correct. The guideline for fluid replenishment while exercising in a hot environment is to

drink at least 3-6 ounces of water every 10-15 minutes during exercise. Additionally, drink 8 ounces of

water 20-30 minutes prior to exercise and 8-10 ounces of water in the 30 minutes following exercise.

Term

 

 

 

When using a medicine ball for upper-body plyometric training, which of the following is activated when

the muscular contraction is initiated by catching a medicine ball?

A.

 

Pacinian corpuscles

B.

 

Muscle spindles

C.

 

Extrafusal fibers

D.

 

Golgi tendon organs

Definition

Muscle spindles

This response is correct. The muscle spindle responds to a quick stretch of its associated muscle fibers

by creating a sudden, reflexive, protective muscular contraction. In the case of catching a medicine ball,

the muscle fibers of the anterior shoulder girdle and triceps are quickly stretched as they are called into

eccentric action to decelerate the velocity of the incoming ball. The muscle spindles are activated by this

quick movement and respond by calling on the muscles of the anterior shoulder girdle and triceps to

quickly contract, which results in the participant throwing the ball in return.

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