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
2) 2nd set increases weight to 70-75% of 1 RM and decrease # of reps (3-5) and
rest 1 min
3) 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
,Amortization Phase - answer--Transition between eccentric and concentric actions
during plyometrics
-Crucial part of stretch-shortening cycle that contributes to power development.
Anaerobic Glycolysis System - answer--RAPID rate of ATP production
-High-intensity, short-duration
Anterior Cruciate Ligament - answer--Primary stabilizing ligament of knee
Anterior Pelvic Tilt - answer-Hip flexors and erector spinae are expected to be
tight
Assisted training - answer--Assistance during resistance training to allow exerciser
to complete reps w/correct form even though exerciser may be fatigued
Associative Stage of Learning - answer--2nd stage of learning a motor skill
-When performers have mastered fundamentals and can concentrate on skill
refinement
At VT1 - answer--Client can't speak comfortably
At VT2 - answer--Speaking is not possible w/ exception of 1 or 2 words
-Can't exercise much longer about this point.
Autogenic Inhibition - answer--GTO is activated by force on muscle tendon
-Relaxation of agonist muscle and Contraction of antagonist
-Seen during static stretching (i.e. low-force, long- duration stretch)
Autonomous stage of learning - answer--3rd stage of learning a motor skill
-When skill has become automatic for performer
Balance - answer--Maintaining body's position over it's base of support (BOS) w/in
stability limits
Ballistic Stretching - answer--Used for athletic drills
-Repeated bouncing movement to stretch targeted muscle group.
-Triggers stretch reflex and may increase risk for injury
-Safe if done from low to high-velocity and followed by static stretching
, 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)^2
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 6-20
Breakdown Training - answer--Exerciser lifts as many reps as possible until
muscle fatigue sets in
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
2) 2nd set increases weight to 70-75% of 1 RM and decrease # of reps (3-5) and
rest 1 min
3) 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
,Amortization Phase - answer--Transition between eccentric and concentric actions
during plyometrics
-Crucial part of stretch-shortening cycle that contributes to power development.
Anaerobic Glycolysis System - answer--RAPID rate of ATP production
-High-intensity, short-duration
Anterior Cruciate Ligament - answer--Primary stabilizing ligament of knee
Anterior Pelvic Tilt - answer-Hip flexors and erector spinae are expected to be
tight
Assisted training - answer--Assistance during resistance training to allow exerciser
to complete reps w/correct form even though exerciser may be fatigued
Associative Stage of Learning - answer--2nd stage of learning a motor skill
-When performers have mastered fundamentals and can concentrate on skill
refinement
At VT1 - answer--Client can't speak comfortably
At VT2 - answer--Speaking is not possible w/ exception of 1 or 2 words
-Can't exercise much longer about this point.
Autogenic Inhibition - answer--GTO is activated by force on muscle tendon
-Relaxation of agonist muscle and Contraction of antagonist
-Seen during static stretching (i.e. low-force, long- duration stretch)
Autonomous stage of learning - answer--3rd stage of learning a motor skill
-When skill has become automatic for performer
Balance - answer--Maintaining body's position over it's base of support (BOS) w/in
stability limits
Ballistic Stretching - answer--Used for athletic drills
-Repeated bouncing movement to stretch targeted muscle group.
-Triggers stretch reflex and may increase risk for injury
-Safe if done from low to high-velocity and followed by static stretching
, 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)^2
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 6-20
Breakdown Training - answer--Exerciser lifts as many reps as possible until
muscle fatigue sets in
