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ACE Personal Trainer Exam question
and answers
3 Zone Set Up of the IFT Model - answer- - Zone 1 - (VT1) - Zone 2 - (VT2) - Zone 3 Abduction - answer-Motion AWAY from midline Above VT1/Below VT2 - answer--Speaking is possible but not comfortable -Cannot recite entire alphabet with ease Absolute contraindication - answer--Situation that makes a particular treatment or procedure absolutely inadvisable ACE IFT - answer-Integrated Fitness Training Model ACSM Risk Stratification - answer--More comprehensive risk-factoring process -Determined by # of points.
- 1 or less is LOW-RISK
or =2 is MEDIUM RISK
- Being symptomatic or having known disease is HIGH RISK Action - answer--4th Stage of transtheoretical model of behavioral change -Client started new behavior <6 months ago. Active Isolated Stretching (AIS) - answer--Held only 2 seconds at a time. -Several sets with specific # of reps and gradually increase resistance by a few degrees each rep Actual 1 Repetition Max (RM) Assessment - answer-1) Client warms up and begins light resistance (50% 1 RM) 10 reps or less and then rest 1 min
- 2nd set increases weight to 70-75% of 1 RM and decrease # of reps (3-5) and rest 1 min
- 3rd set 85-90% of 1 RM for 2-3 reps, and rest 2-4 min Adduction - answer-Motion TOWARD midline
Aerobic Base Training - answer-Phase 1 of Cardiorespiratory Training. Focuses on establishing an aerobic base with steady state, low to moderate exercise. Aerobic Efficiency Training - answer-Phase 2 of Cardiorespiratory Training. Focuses on increasing duration and frequency and adding aerobic interval training. May be the highest training level for most clients. Aerobic Endurance Training - answer-Phase 3 of Cardiorespiratory Training. Focuses on improving performance for endurance events, or training for high levels of cardio fitness) Aerobic Glycolysis System - answer--SLOW rate of ATP production -Lower-intensity, longer- duration Aerobic Power Training - answer-Phase 4 of Cardiorespiratory Training. Focuses on training for competition or sport specific goals and high intensity training. Age - answer--Positive Risk Factor for ACSM Risk Stratification
- Men > or = 45
- Women > or = 55 Age Predicted Maximum Heart Rate (MHR) - answer-- 220-Age ... x % intensity = Target Heart Rate (THR) Example: 34 year old at 75% intensity 220-34=186 x .75 = 139.5 bpm Air Displacement Plethysmography - answer--Body composition assessment technique based on same principle as hydrostatic weighing -Uses air instead of water. Alexander Technique - answer--Method for improving ease & freedom of movement, balance, support, and coordination -Corrects unconscious habits of posture & movement (precursors to injuries) All-or-None Principle - answer--When a motor unit is activated, all muscle fibers will maximally contract
Below VT1 - answer--Client can speak comfortably Beta Blockers - answer--An antihypertensive prescribed for CV or other disorders -Decrease resting HR, exercising HR, and maximal exercising HR Bioelectrical Impedance Analysis (BIA) - answer--Body-composition assessment that measures amount of impedance (resistance) to electric current flow as it passes through body -Impedance is greatest in fat tissue -Fat free mass (contains 70-75% water) allows current to pass easier Body Composition - answer-The makeup of the body in terms of the relative percentage of fat-free mass and body fat. Tests for ... include :
- Hydrostatic weighing (underwater weighing) - Best one!
- Bioelectrical impedance
- BMI
- Anthropometric assessments (Circumference measurements, waist - to - hip ratio, skinfold measurements, and girth measurements. Body Mass Index (BMI) - answer--Assesses client's body composition. -Compares body weight to height -Determines # that indicates underweight, normal weight, overweight, or obese.
- ... = Weight(kg)/Height(m)^ Converting Lbs into Kg = (Lbs/2.2) Converting Inches to Meters = (Inches x 2.54) / 100 BORG Scale - answer--Developed by Gunnar Borg -Standard means to evaluate client perception of exercise effort. -Ranges from 6- Breakdown Training - answer--Exerciser lifts as many reps as possible until muscle fatigue sets in
-Then decreases weight load and continues to lift as many reps as possible of same exercise. Calcium - answer-Strong bones, teeth, muscle tissue; regulates heart beat, muscle action, and nerve function, blood clotting. Calorie Deficit for Weight Management - answer-3500 calories = 1 pound.
- Desired weight loss (lbs) x 3500 (kcal) = Total Cal
- Total Cal / Time Period = Calories per Time Period
- Calories per Period / 7 (days) = Calorie Deficit per day required
- DBW = LBW / (1- DBF%) Carbohydrates - answer--Only macronutrient whose stored energy generates ATP anaerobically -Crucial during max exercise that requires rapid energy release above levels supplied by aerobic metabolism. Carbohydrates - answer-4 Calories per gram Cardiorespiratory fitness (CRF) - answer--Ability to perform large muscle movement over sustained period -Related to capacity of heart/lung system to deliver O2 for sustained energy production -AKA cardiorespiratory endurance or aerobic fitness Cardiorespiratory Training - answer-Phase 1) Aerobic Base Training Phase 2) Aerobic Efficiency Training Phase 3) Aerobic Endurance Training Phase 4) Aerobic Power Training Cardiovascular System - answer--Delivers O2 and nutrients body's tissues -Removes waste (CO2 and other metabolic waste products) -Closed circuit system made up of HEART, BLOOD VESSELS, BLOOD
- Freshly oxygenated blood leaves lungs & enters LEFT side of heart through pulmonary veins
Comparative Negligence - answer--Distribution of fault between an injured party and any defendant Contemplation - answer-- 2nd state of transtheoretical model of behavioral change -Client's weighing pros and cons of behavior change. Contract-Relax PNF - answer-1) Passive 10-sec pre-stretch
- Trainer applies resistance, counteracting client's force of concentric contraction of target muscle group, w/out completely restricting joint through its ROM. 3)Relax muscle group and passively stretch; hold for 30 sec to increase ROM
- Greater stretch during final phase due to AUTOGENIC inhibition Contraindication - answer-Any condition that renders some particular movement, activity, or treatment improper or undesirable. Contributory Negligence - answer-When the plaintiffs negligence contributed to the act in dispute Coronary Atherosclerotic Disease - answer--Result of accumulation of atherosclerotic plaques w/in coronary arteries that supply muscle of heart with O and nutrients. Creatine Phosphate - answer--Storage form of high energy phosphate in muscle cells that can be used to immediately resynthesize ATP. -Rapid burst of energy for an all-out athletic movement lasting about 5-10 seconds. Delayed Onset Muscle Soreness (DOMS) - answer--Soreness 24-48 hours after strenuous exercise -No known cause Depression - answer-Moving to INFERIOR position (only at the scapula) Desired Body Weight (DBW) - answer-... = LBW / (1 - DBF%)
- 100% - Fat % = Lean Body %
- Body Weight x Lean Body % = LBW
- 100% - Desired Fat% = Desired Lean %
- LBW / Desired Lean % = ...
Diastolic Blood Pressure (DBP) - answer--Pressure in arteries during relaxation phase of cardiac cycle Dietary Approach to Stop Hypertension (DASH) - answer--Diet designed to reduce blood pressure -Healthy way of eating that can be adopted by nearly anyone -May lower risk of coronary heart disease. Digestive System - answer--Ingestion, movement, mechanical prep, & chemical digestion of food -Absorption of digested food into circulatory and lymphatic systems -Elimination of indigestible substances and waste products from body Distal - answer--Far away from center/middle of body. Diuretics - answer-Have no significant affect of resting HR, Exercising HR, or Max Exercising HR. Increases loss of water and electrolytes Don't perform the Thomas Test - answer-Before assessing your client, ask if they have a sore or injured back. If they answer yes ... Dorsiflexion - answer-Moving TOP of foot toward the shin (only at the ankle) Dynamic Stretching - answer--Continuous movement patterns that mimic the exercise or sport to be performed. -Purpose is to improve flexibility for a given sport or activity Dyslipidemia - answer--Positive Risk Factor for ACSM Risk Stratification
- LDL > or = 130
- HDL < 40
- Currently on lipid-lowering meds -Serum cholesterol > Electrolyte - answer-A mineral that exists as a charged ion in the body and that is extremely important for normal cellular function Elevation - answer-Moving to SUPERIOR position (only at the scapula)
-Verbal and nonverbal info about current behavior that can be used to improve future performance. Flat Back - answer--Decreased anterior lumbar curve (normal inward curve of back) -Head exhibits a forward tilt. Flexion - answer-DECREASING angle between two bones Flow-Through Taxation - answer--Financial profits and losses flow from business directly to investors. -Business does not pay any taxes -Business profits are taxed on investors' individual tax return and losses can be utilized by investors to off set other personal income. Fluid recommendations - answer-- 2 hrs BEFORE: 500-600 mL (17-20 oz) -Every 10-20 min DURING: 7-10 oz (200-300 mL) -AFTER: 450-675 mL per .5 kg weight lost, or 16-24 oz per pound Folate (Folacin, Folic Acid) - answer--Aids in genetic material development; involved in red blood cell production -Found:Green leafy veggies, organ meats, dried peas, beans & lentils Frequency - answer-Sessions per week.
- Cardiovascular exercise = 3-5 sessions/week
- Resistance training = 2-3 sessions/week
- Flexibility Training = 2-7 sessions/week Frontal Plane - answer--Divides body into front/back halves -Any lateral (side) movement parallel to line occurs in this plane. -Movements: ADDUCTION, ABDUCTION, ELEVATION, DEPRESSION, INVERSION, and EVERSION -I.E. Dumbbell lateral (side) raise Functional Movement and Resistance Training - answer-Phase 1) Stability and Mobility
Phase 2) Movement Training Phase 3) Load Training Phase 4) Performance Training Gait - answer-Manner or style of walking Glenohumeral - answer--Needs to be mobile -Connection between shoulder and arm. Glenohumeral Joint - answer--Ball and socket joint -Composed of Glenoid Fossa of the scapula and the Humeral head. Glycemic Index (GI) - answer-High GI Food breaks down rapidly, causing a large glucose spike. Low GI food are digested more slowly and cause a smaller glucose spike. -High (GI > or = 70) ; white bread, corn flakes, graham crackers, dried fruit, white rice -Medium (GI 59 - 69); Rye Bread, Shredded Wheat, Ice Cream, Blueberries, Pasta -Low ( GI < or = 55); Pumpernickel bread, All Bran, Plain yogurt, Strawberries, Oatmeal Golgi Tendon Organ (GTO) - answer--Provides info about changes in MUSCLE TENSION -Responds to force -Located w/in tendons -Generally less active, less numerous, and slower to react Good Flexibility in the ILLIOPSOAS - answer-Assessment of Thomas Test - -What it means when client's lower leg touches the surface...? Grade 1 Obesity - answer-BMI of 30.0-34. Grade 2 Obesity - answer-BMI of 35.0-39. Grade 3 Obesity - answer-BMI >
High-Density Lipoprotein - answer--Lipoprotein that carries excess cholesterol from arteries to liver HIPAA - answer--Health Insurance Portability and Accountability Act -Standards for electronic health care info -Facilitates efficient and secure exchange of private health data Hold-Relax PNF - answer-1) Passive 10-sec pre-stretch
- Hold and resist applied force, causing isometric contraction in the target muscle group, for 6 secs
- Relax muscle group and passively stretch; hold for 30 sec to increase ROM
- Greater stretch in final phase due to AUTOGENIC inhibition Hold-Relax with Agonist Contraction PNF - answer-1)Relax muscle group and passively stretch.
- Concentrically contract opposing muscle group (of muscle group that's targeted); hold for 30 sec to increase ROM
- Greater stretch during final phase due to RECIPROCAL and AUTOGENIC inhibition Horizontal Extension (ABduction) - answer-Return of humerus from horizontal flexion Horizontal Flexion (ADDuction) - answer--From 90-degree abducted arm position, humerus is flexed (adducted) toward the midline in transverse plane Hot Exercise Environment - answer--Reduces ability to lose heat through radiation, convection, & evaporation -Clients at higher risk for hyperthermia due to greater core temp and higher sweat rate. Steps to reduce risk of dehydration and hyperthermia:
- Heat Acclimation - process of physiological adaptation to heat
- Appropriate amount of fluid before and during exercise
How to Prevent Delayed Onset Muscle Soreness? - answer-Beginning a new training program gradually and starting at a very low intensity and progressing slowly through the 1st few weeks. -Eccentric exercise is associated with greater suffering from DOMS Hydrostatic Weighing - answer--GOLD STANDARD -Weighing a person fully submerged in water -Difference between person's mass in air and in water used to calculate body density (can estimate proportion of body fat) Hypertension - answer--Positive Risk Factor for ACSM Risk Stratification -SBP > or = 140 -DBP > or = 90
- On at least 2 separate occasions Hypertension - answer-High Blood Pressure (resting BP) above 140/90 mmHg Hypertonic - answer-Having extreme muscular tension Hypoglycemia - answer--Glucose deficiency in blood -Caused by too much insulin, too little glucose, or too much exercise -Commonly found in insulin dependent diabetic -Symptoms: fatigue, dizzy, confusion, headache, nausea, or anxiety. Hypotension - answer-Low blood pressure Hypothermia - answer-Abnormally low body temperature Iliotibial Band (IT) - answer--Band of connective tissue that extends from iliac crest to knee and links gluteus maximus to the tibia. Informed Consent - answer--Written statement signed by client prior to testing that informs them of testing purposes, processes, and all potential risks and discomforts. Insulin Resistance - answer--Inability of muscle tissue to effectively use insulin -Action of insulin is "resisted" by insulin-sensitive tissues
-Women: (1) Triceps - Midway between shoulder and elbow (2) Thigh - midpoint on top of thigh between hip and knee joint. (3) Suprailium - Just above/slightly forward of the crest of the ilium. Joint Mobility - answer-- # of Degrees an articulation (where two bones meet) can move before it's restricted by surrounding tissues (ligaments/ tendons/muscles/etc). -AKA Range of Uninhibited Movement around a joint Joint Stability - answer--Ability to maintain or control joint movement or position -Achieved by actions of surrounding tissues & neuromuscular system. Karvonen Formula - Heart Rate Reserve (HRR) - answer-220-Age = MHR MHR - RHR = ... (... x % intensity) + RHR = Target Heart Rate (THR) Example: 34 year old, resting heart rate = 62 bpm, at 75% intensity 220-34 = 186 - 62 = 124 x .75 = 93 + 62 = 155 bpm Kinetic Chain - answer--Combination of several successively arranged joints making a complex motor unit. -Either open or closed. Kyphosis - answer--Increased posterior thoracic curve (round shoulders like hunchback) --Commonly seen in older adults w/ OSTEOPOROSIS (Has an "H" in the name, stands for "Hunchback") Lateral epicondylitis - answer--Injury from repetitive tension overloading of wrist and finger extensors that originate at lateral epicondyle -"Tennis elbow" Lean Body Mass - answer--Components of body (apart from fat), including muscles, bones, nervous tissue, skin, blood, and organs. Liability Insurance - answer--Professional Liability Insurance- Specifically designed to cover the health and fitness industry
-Umbrella Liability Policy - added coverage for all of the other insurance that a person may have in place. -Product Liability Insurance - Protection in the event that a product fails to perform properly -Keyman Insurance- Compensates the business for the loss of a person who performs a unique and valuable function Ligament - answer--Strong, fibrous tissue that connects one bone to another. Ligament - answer--Strong, fibrous tissue that connects two bones Linear Periodization - answer-Considered a more traditional resistance training program with gradually progressive increases. Within each micro cycle the training protocols are consistent and then after each micro cycle the training variables are adjusted. These programs tend to be fairly rigid in their design. Load Training - answer-Phase 3 of Functional Movement and Resistance Training. Focus on what we would consider "traditional" resistance training for hypertrophy, strength, or endurance. Lordosis - answer--Increased anterior lumbar curve (bottom and belly out) -Lead to tension on the spine and low-back pain. (A Big Lord with a Big Belly) Low-Density Lipoprotein - answer--Lipoprotein that transports cholesterol and triglycerides from liver and small intestine to cells and tissues -High levels may cause atherosclerosis. Lumbar Spine - answer-Needs to be stable Macrocycle - answer--Longest timeframe in periodized training program -Usually six months to 1 yr -Goals are long-term and require multiple steps to be achieved. Maintenance - answer--Last stage of Transtheoretical Model of Behavioral Change. -Goal is to prevent relapse and maintain continued activity
Motive Force - answer-When the muscle acts with this force, it is acting CONCENTRICALLY - the muscle SHORTENS as it creates muscle tension. Increasing the speed of a movement and dictating the direction. Movement Training - answer-Phase 2 of Functional Movement and Resistance Training. Focuses on developing mobility within the kinetic chain without compromising stability. Muscle Spindle - answer--Provides info about changes in MUSCLE LENGTH -Responds to stretch (dynamic & static changes in muscle length) -Located within skeletal muscles Muscular Endurance - answer-3 sets of 12-16 reps with 1-2 min rests between sets. 10 exercises. Muscular Endurance - answer-The muscles ability to exert a submaximal force repeatedly over time, such as a half sit up test or a push up test. Muscular Hypertrophy - answer-70-80% max resistance.8-12 reps. 3-6 sets or 6-12 reps 30-90 sec rest periods Muscular Power - answer-The product of muscular strength and movement speed. Single Effort: Sets of 3-5, 1-2 reps Multiple Effort: Sets of 3-5, 3-5 reps 2-5 min rest periods Muscular Strength - answer--Tested w/ 1 RM test -Measure of greatest amount of force that muscles can produce in 1 maximal effort Muscular Strength - answer-80-90% of 1 RM. 4-8 reps. Don't exceed 3-4 sets of each training exercise. 3-4 minute rest periods Muscular System - answer-Responsible for movement of various body parts. 3 types of muscle - skeletal muscle, smooth muscle, and cardiac muscle. Myocardial infarction - answer--Some of heart's blood supply is severely cut off or restricted
-Causes heart muscle to suffer and die from lack of O -AKA Heart Attack Myofascial Release - answer--Uses a foam roller (or something similar) -Relieves tension and improves flexibility in the FASCIA (system of connective tissues that covers the whole body) and underlying muscle. -Small continuous back-and-forth movements -Over an area of 2-6 in. for 30-60 sec -Amount of pressure is determined by client's pain tolerance MyPlate - answer--Government nutrition message -Dinner plate divided into 4 sections: fruit, veggies, protein, & grains, w/ glass of 1% or non-fat milk -Goal is to encourage Americans to eat more balanced diet that's about 50% fruits & veggies. Negative Reinforcement - answer--Removal or absence of aversive stimuli following an undesired behavior -Increases likelihood that behavior will occur again. Nervous System - answer--Collects info about conditions in relation to body's external state -Analyzes info and initialize responses to fulfill specific needs Normal Weight - answer-BMI of 18.5-24. Nutrition Needs for Active Adults - answer--45 to 65% of cal comes from carbs -10-35% from protein -20-35% from fats Obesity - answer--Positive Risk Factor for ACSM Risk Stratification
- BMI > or = 30 -Waist > 40 in for men or >35 in for women Omega 3 Fatty Acid - answer--Essential fatty acid
