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ACE EXAM 517 QUESTIONS AND
CORRECT ANSWERS
time bound - answer-element of SMART goal setting Kinesthetic pathways - answer-As you show your client a diagram of a hamstring stretch, your client begins to perform the stretch without any prompting. This indicates that the client learns BEST through Congruent - answer-Interpersonal communication has the MOST powerful influence on a client when the verbal and nonverbal cues are 10% verbal, 90% nonverbal - answer-communication consists of behaviors that are approximately rapport stage - answer-initial stage of the personal trainer/client relationship cognitive stage - answer-stage of learning do participants seem variably uncoordinated and consistently perform exercises incorrectly Empathy, warmth, genuineness - answer-Three critical ingredients to developing and maintaining a solid rapport with a client are attending/non verbal behavior - answer-kneeling next to client and observing exercise stages of client personal trainer relationship - answer-rapport, investigation, planning, action verbal behaviors - answer-paraphrasing, probing, clarifying, questioning planning stage - answer-set goals investigation stage - answer-gather infor re: client's fitness level, goals, limitations
6 steps for program planning - answer-set goals, generate alternatives, explore alternatives, make decisions, formulate plan, evaluate the implementation SMART goals - answer-specific, measurable, attainable, relevant, time bound action stage - answer-when training occurs tell-show-do method - answer-observe how skill is performed then perform it with trainer supervision 3 stages of learning - answer-cognitive: first attempt to demo skill; associative: learned the basic and now self-correcting; autonomous: skill is automatic and habitual without thinking; correct their own errors too much exercise - answer-A hypoglycemic episode may be the result of Side-lying - answer-recovery position is BEST for a victim who is unconscious yet breathing Identify any threats that need immediate attention - answer-In a medical emergency, the purpose of a primary assessment automated external defibrillator (AED) - answer-APortable device used to restore normal heart rhythms 7-10% - answer-For every minute that goes by without defibrillation, the victim's chance of survival decreases by items personal trainer must always have on hand - answer-first aid kit and telephone vital organs req`uired to sustain life - answer-heart, lungs, brain ABC - answer-CPR- airway, breathing, circulation
treatment for heat exhaustion - answer-rest, fluid replacement, apply water to skin then fan dry, get to a cool place and apply cool compresses to groin/underarm/neck symptoms of heat stroke - answer-temp 106 +; altered consciousness; dry skin due to lack of sweating first aid for heat stroke - answer-cool compresses to groin/underarm/neck; apply water to skin then fan dry ways to prevent heat illness - answer-table salt, avoid training in heat and humidity, drink lots of water, wear light clothing first aid for seizure - answer-protect from injury due to flailing; jaw thrust manuever laceration - answer-jagged cut caused by a blow avulsion - answer-forcible tearing of tissue from the body hemorrhage first aid - answer-compression and raise legs above the heart sprain - answer-torn ligaments treatment of sprain - answer-immobilize and RICE (rest, ice, compression, elevation) treatment of strain - answer-RICE (rest, ice, compression, elevation) diseases transmitted through the blood - answer-hepatitis (A, B, C, delta), syphillis, malaria, HIV (most common) scheduled times of reduced training - answer-unique characteristic of periodization programs that differentiate them from traditional training programs
less tissue trauma - answer-Controlling the speed during strength training results in this Speed of movement - answer-one of the four components of resistance exercise that is key to improving functional performance 20-30 seconds - answer-rest period MOST appropriate for enhancing muscular endurance High-repetition training - answer-results in minimal strength gains and possible overuse injuries in a conditioned female client best program for body fat reduction - answer-walk briskly 45 min 4-5 days per week & overall strength training 2 days week types of resistance training - answer-isometric, concentric, eccentric force development & dynamic constant external resistance (isotonic), dynmamic variable external resistance, and isokinetics main variable in a resistance training program - answer-frequency of training, order and number of sets, reps, load/amount of weight or resistance art in resistance program design - answer-determine clients unique needs and interests; vary freq/intensity/duration within a periodization plan common mistake resistance program design - answer-using one style of training for both athletics & fitness char of resistance program - answer-planned and time efficient, results oriented, functional/usable for the client, directed toward health and fitness
all-or-none principle - answer-motor units (NOT THE ENTIRE MUSCLE) contract maximally or not at all importance of sequence of muscle fiber recruitment - answer-fast twitch fibers held in reserve until slow twitch can no longer function; increase intensity to recruit FT fibers and achieve the training effect; order of recruitment is FIXED for a specific movement reasons to control speed of movement - answer-consistent application of force, increases muscle tension/force/FT & ST fiber activation; increase muscle power potential, less tissue trauma, less chance of injury and increases the training effect time to rebuild ATP-CP energy system - answer-3-5 minutes way to expedite lactic acid removal - answer-2 minute rest periods with light activity active recovery - answer-light activity during rests between sets to maximize use of total training time time between sets - answer-LIGHT: 20-30 SECS; MOD: 30-120 SECS; HEAVY: 2-5 MINUTES recovery time between workouts - answer-48 hours reasons to change a program - answer-lack of results, boredom, lack of motivation, change in goals way to change intensity for a well-trained client - answer-increase resistance and reduce reps periodization - answer-systematic application of overload thru pre-planned variation of program components to maximize strength gains
macrocycle - answer-6 mos - 1 year mesocycle - answer-3-4 mos micro cycle - answer-1-4 weeks key to successful periodization - answer-challenging the body with new activities and progressive overload and intensity steps to reaching optimal fitness - answer-design systems with specific goals, fit all systems into specificity chart, encourage consistent effort, proper biomechanical techniques, adequate recovery time, accurate record keeping exercise experience - answer-Personal factor that influences exercise adherence 750 calories - answer-estimated number of calories that an individual will burn by taking an additional 15,000 steps per week Educate the client that lapses are a part of training - answer-strategy BEST prepares a new client for missing opportunities to exercise 30% - answer-approximately what percentage of the American population does not engage in any leisure-time activity 50% - answer-drop-out rate for those beginning an exercise program within six months. 25% - answer-percentage of Americans is engaged in the recommended level of physical activity factors influencing exercise adherence - answer-younger, more education, no smokers, white, not significantly overweight, convenience/cost/amount of time required for fitness program
exercise guidelines for CAD - answer-walking/low impact aerobics primary mode of training; avoid isometric exercise; weight training low resistance and high reps exercise guidelines for hypertension - answer-don't hold breath or strain; low res/hi rep strength training; RPE as drugs alter training HR; med changes; monitor BP; stop with any abnormal symptoms orthostatic hypotension - answer-drop in BP/low BP when moving from lying to standing position stroke risk factors - answer-high BP, heart disease, smoking, high red blood cell count exercise to reduce stroke risk - answer-reduce BP & overall CAD risk; enhance body's ability to dissolve clots peripheral artery disease (PVD) - answer-aterosclerotic lesions in arteries/veins; usually legs claudication - answer-spasms or blockages in arteries/veins PVD exercise guidelines - answer-low intensity, non-weight bearing (rowing, swimming, cycling); gradual progression; interval training; walk as much as possible diabetes - answer-reduce insulin secretion or sensitiviy causing abnormal metabolism/increase in blood sugar type 1 diabetes - answer-no insulin from the pancreas type 2 diabetes - answer-insulin resistance; body unable to use its own insulin efficiently hyperglycemia - answer-elevated blood sugar/glucose
exercise guidelines type 1 diabetes - answer-establish regular pattern if exercise; diet and insulin regulation; perform same exercise routine daily within 1 hour of eating a snack or meal exercise guidelines type 2 diabetes - answer-burn calories to lose weight; long duration exercise best weight reduction - answer-primary goal of exercise -- type 2 diabetes special precautions for diabetic exercisers - answer-type 1: reduce insulin/increade carb before exercise; type 2: exercise 1-2 hours after eating; lower insulin dose before exercise since exercise mimics insulin how exercise helps asthma - answer-reduces ventilation requirements of the lungs exercise guidelines for asthma - answer-have inhaler available; low intensity and increase gradually; plenty of fluids; extended warm up and cool down; avoid extremes in temperature and humidity sample exercises for asthmatics - answer-walk, cycle, swim (best); 3-4 X week; 20-45 min bronchitis - answer-inflammation of the bronchial tubes caused by smoking emphysema - answer-decrease in respiratory function caused by breakdown of the walls of the alveoli COPD - answer-bronchitis + emphysema exercise guidelines for COPD - answer-same as asthma - walk, cycle, swim (best); 3-4 X week; 20-45 min; do not cause shortness of breath; perform breathing exercises; no smoking
endurance training guidelines for kids - answer-sustained activity using large muscle groups; use RPE; specific time of the day for aerobic activity; 2-3 X/30- minutes per session exercise guidelines for pregancy - answer-continue normal exercise routine 1 trimester; avoid supine position 2nd trimester; avoid hot/humid conditions; use RPE; lots of water negligence on the part of a personal trainer - answer-Incorporating unsupported forward flexion exercises for a client with a history of low-back pain Training individuals that require ongoing rehabilitation - answer-NOT consistent with the recognized scope of practice of an ACE-certified Personal Trainer Good Samaritan Laws - answer-In place in all 50 states to provide protection for caregivers using AEDs legal tests employee vs. independent contractor - answer-work controlled by whom; paid hourly; long term work; receive training; equipment provided; work integral; work traditionally done by whom; engaged to work as employee or indy components of a binding contract - answer-offer/acceptance with mutually agreed upon terms; consideration; legality; age and mental capacity general vs. limited partnership - answer-all partners liable vs. liability limited to $ contributed to the business when to refer to nutritionist - answer-when client needs specific recommendations to establish charge of negligence - answer-1. duty to protect 2. failure to exercise standard of care 3. injury occurred 4. injury caused by breach of duty contributory negligence - answer-client played role in injury
comparitive negligence - answer-trainer & client both played roles in injury insurance components - answer-what IS covered and what IS NOT covered specific words to look for in liability insurance - answer-"...will pay even if you fail to provide a service..." ways to reduce risk - answer-transfer (insurance), avoid (don't do certain exercises), reduce (education) Risk of CAD, stroke, and kidney disease increases with - answer-Hypertension Demographic information, exercise history, health-risk factors, and medications are all components of - answer-a health screening form According to ACSM, moderate-intensity exercise is defined as those activities performed at an intensity of - answer-40-59% V02R Beta-blockers, diuretics, calcium-channel blockers, and ACE inhibitors are classified as - answer-anti-hypertensives Shortness of breath - answer-dyspnea purpose of health screening - answer-identify health risks, identify contraindicated activities, design a safe program, fulfill legal and insurance requirements, open lines of communication with docs purpose of fitness testing - answer-assess fitness level for sex, age, aid in program develop, establish baseline, establish goals, provide motivation, evaluate progress ACSM reco exercise intensity - answer-moderate intensity = well within current capacity, sustainable/45 minutes, start and gradual progression, non competitive, 40-50% VO2 reserve or VO2 max - resting VO acute disease - answer-from infections
effects of diuretics - answer-resting HR: same exercising HR: same maximal exercising HR: same effects of antihypertensives - answer-resting HR: lower/same/raise exercising HR: lower/same/raise maximal exercising HR: same sequence health screening - answer-1. health history form and interview 2. assessment of risk/MD referral or clearance 3. assessment of meds and impact on exercise response 4. id lifestyle factors that may impact program design 5. physical screening brachial artery - answer-When measuring blood pressure, the stethoscope should be placed over the Rockport Fitness Walking Test - answer-best for assessing the aerobic fitness of a group of low to moderately fit subjects 40 inches - answer-In men, a waist circumference of greater than ____ inches is considered to be a strong indicator of abdominal obesity Waist-to-hip ratio - answer-Which body-composition assessment method assesses body-fat distribution thigh - answer-Which site is the same for men and women when using the Jackson- Pollock three-site skinfold protocol abdominal muscular endurance - answer-best assesed by the half sit up test correct exercise form for weight-training exercises - answer-proper body alignment, controlled speed of movement & functional rangeof motion
components of comprehensive assessment - answer-cardio efficiency (at rest and during exercise), muscular strength and endurance, flexibilty and body composition minimum required evaluation - answer-cardio risk and suitability for level of testing and training ACSM reco for vigorous exercise - answer-men > 45 women >55 plus 2 cardio risk factors = MD supervised stress test informed consent - answer-signed form stating client undertands and accepts the risk associated with evaluation how is cardio fitness tested - answer-measurement of oxygen uptake during a stress test OR estimate of VO2 max / HR response to submaximal work load RPE - answer-rating of perceived exertion scale absolute maximum oxygen uptake - answer-ml/o2/kg body weight/minute YMCA submaximal bicycle test - answer-estimate of maximal O2 uptake using a stationary cycle Ross Submaximal Treadmill Protocol - answer-treadmill test walking 3.4 mph with increase in elevation every 3 minutes; submax HR measured last 15 secs of every minute with electronics YMCA Submaximal Step Test - answer-stepping on 12" step for 3 minutes; measure HR after 1 minute of recovery McArdle Step Test - answer-for more fit clients; 16.25" step for 3 minutes; wait 5 seconds and take 15 second pulse e tue
bench press test - answer-measures strength and endurance of chest and shoulders schedule for follow-up testing - answer-4-12 weeks after beginning training palpation - answer-use of hands/fingers to feel pulse auscultation - answer-listening to sounds through the stethescope baroreceptors - answer-sensory nerve ending stimulated by change in pressure, e.g., arterial wall antecubital space - answer-space just in front of the elbow 70 bpm - answer-average resting HR for a woman 75 bpm - answer-average resting HR for a man overtraining - answer-an elevated HR in a vigorous exerciser 85 - answer-max HRR or VO2 max during submax exercise test divide weight load by .75 - answer-to convert 10 RM weightload to 1RM estimation resting during push up test - answer-up position only steps to taking blood pressure - answer-1. seat client both feet on floor for 2 minutes; 2. wrap cuff smoothly around arm; 3. support arm with your arm or arm of chair; 4. place stethoscope over brachial artery; 5. reidly inflate cuff to 20- mmHg above the point where pulse no longer felt at the wrist; 6. release pressure at rate of 2 mmHg/second; 7. determine systolic by listening for first sound; 8. determine diastolic when sound ceases; 9. duplicate on opposite side of body Ankle Pronaton - answer-Foot Movement: Eversion Tibia (knee Movement) Internal rotation Femoral Movement: Internal rotation (View from the front
Ankle Supination - answer-Foot Movement= Inversion Tibia(knee)Movement External rotation Femoral Movement= External rotation Hip Adduction Deviation - answer-A lateral tilt of the pelvis that elevates one hip higher than the other, whih may be evident in individuals who have a limb-lengt discrepancy Plumb Line - answer-passes through the pubis with the anterior view and the middle of the sacrum with the posterior view Right Hip Adduction - answer-Position= Elevated (vs left side) Plumb line alignment= hips usually shifted right 9view from the front) Left Hip Adduction - answer-Position=Elevated9vs right side) Plumb Line alignment: hips usually shifted left ( View from Front) Pelvic Rotation : Anterior tilt - answer-ASIS tilts downward and forward; Hip flexors and Erector spine suspected to be tight (sagittal) Pelvic rotation Posterior tilt - answer-ASIS tilts upward and backward; Rectus Abdominis and Hamstrings Suspected to be tight (sagittal) Shoulder Position: Shoulder Not level - answer-Muscles suspected to be tight: Upper trapezius, levator scapula, rhomboids (Frontal View) Shoulder Position: Asymetry to the midline - answer-Muscles Suspected to be tight: Lateral trunk Flexors (flexed side) (Frontal) Shoulder Position: Protracted (Forward, rounded) - answer-Muscles suspected to be tight: Serratus anterior, anterior scapuohumeral muscles, upper trapezius (Sagittal)
