BRAND NEW ACE PT EXAM STUDY
GUIDE QUESTIONS AND ANSWERS
how many positive risk factors must a client have to be considered a moderate risk -
ANSWER-2 (any client with know cardiovascular, pulmonary or metabolic disease is
automatically high risk)
what is the appropriate length of time for the cool down phase of a training session? -
ANSWER-5-10 minutes
which model of behavior change is dependent on the weighing of barriers to change
and the perceived benefits of change? - ANSWER-The health belief model
what type of joint is the glenohumeral? - ANSWER-ball and socket (shoulder joint)
what is the lean mass percentage of a client with a body fat percentage of 17%? -
ANSWER-83% (100-17%=83%)
what muscles of the scapulothoracic joint are the major agonists when performing a
push up? - ANSWER-serratus anterior, pectoralis minor, trapezius, levator scapulae,
and rhomboids all found in the scapulothoratic joint
a person performing an adduction of the hip joint and engaging the adductor longus,
brevis, and magus, gracilis and pectineus is likely performing which exercise? -
ANSWER-Lunge
a client who has dyslipidemia has what? - ANSWER-elevated low-density lipoprotein
(LDL) and total cholesterol
what would be the ideal performance test for a first time client, new to fitness, who
would like help returning to fitness after leading a sedentary lifestyle for the past 3 years
- ANSWER-1.5 mile test
If you discover during your initial evaluation that your client has rotator cuff tendinitis,
what should you do? - ANSWER-Begin training the client without medical clearance,
designing a modified exercise program that would not exacerbate the condition. Medical
clearance to begin a structured exercise program is not necessary for this condition
During an initial assessment, what planes of the body can you use a plumbline to
observe? - ANSWER-The frontal plane
The sagittal plane
The transverse plane
,Which of the following assessments cannot determine actual body fat composition? -
ANSWER-BMI , is a ratio of body weight to height and has nothing to do with body
composition.
A young man is just beginning a strength training routine and has hired you as his
trainer. Listed below are some generic strength training guidelines. Determine which of
them is inappropriate for a beginner. - ANSWER-Do 3 sets of 8-16 reps for each
exercise, would mean that repetitions are prescribed in both the hypertrophy and
endurance training paradigms.
A young woman has engaged you as her trainer. She is in her early 20s, appears to be
very fit, is within her proper weight range and has no known health concerns. Given all
of this, what is the very first thing you should do? - ANSWER-Discuss and have her sign
an informed consent.
important when onboarding a new client to cover liability, potential risks and have the
client sign an informed consent, can later protect you if you are ever sued.
Skeletal muscle consists of two main types of muscle fibers. Which of these muscle
fibers are the largest and fastest? - ANSWER-Type IIx fibers
are larger fast twitch muscle fibers than type I and type IIa. Formally referred to as type
IIb fibers in humans, these fibers produce the most force per contractile unit and tend to
have greater cross sectional area.
True or false, The aerobic system is the fastest way for the human body to generate
energy? - ANSWER-False
The anaerobic energy pathways respond the fastest to acute needs for ATP in the body.
The fastest of all of these pathways is the Phosphagen system, which involves the
resynthesis of ATP from reactions of ADP and CP. The anaerobic pathway is most
heavily relied on when undergoing heavy resistance training or sprinting.
How do you calculate a client's Body Mass Index (BMI)? - ANSWER-Weight (lbs)/
[Height (in) x Height (in)] x 703
What is considered to be the average approximate resting heart rate for both men and
women? - ANSWER-70-72 BPM
true or false, Subcutaneous fat is stored under the skin. - ANSWER-True,
Subcutaneous fat is stored under the skin and is not prevalent at the layer of the
visceral tissue and major organs of the body. Visceral fat is the type of fat that exists at
the organ level.
the six essential nutrients the human body must have to be healthy. - ANSWER-Fat,
Protein, Carbohydrates, Water, Vitamins, Minerals
,One of your newest clients has diabetes. How should you handle her condition? -
ANSWER-Check her blood glucose level before you begin each session and Keep fast
acting carbohydrates on hand in case she develops hypoglycemia
True or false, Insulin is an example of a fast acting hormone. - ANSWER-True, Insulin
acts immediately in the body during exercise to respond to acute changes in blood
glucose. If intramuscular glucose stores get too low from exercise, then insulin will
immediately be upregulated to help the cell with glucose reuptake.
The human body stores carbohydrates in the form of glycogen. This glycogen is stored
in several places until it is needed. In which of the following locations is glycogen
stored? - ANSWER-Liver tissue and Muscle tissue
Glycogen is stored intramuscularly to allow for fast transport to active tissue to replenish
ATP during exercise.
There are many forms of aerobic activity, but only a few of them are considered to be
primary aerobic activities. what is considered a primary aerobic activity? - ANSWER-
walking, Because of its potential duration, it places more of an aerobic demand on the
body than activities that are only maintained for short bursts such as weight training,
yoga or pilates.
There are three energy systems in the body used to resynthesize ATP. Which of the
following energy systems occurs almost immediately? - ANSWER-The Phosphagen
System
acts first and involves the breakdown of CP to produce ATP from ADP. It can only
sustain up to 6 seconds of exercise at a time, so it is mostly relied on in fast, short
duration, and high power movements.
Which of the following muscle contraction types generates force with little to no joint
movement? - ANSWER-Isometric contractions, they do not involve a lengthening or
shortening of the involved muscle tissue.
True or false, Dynamic stretches should be held for at least 30 seconds? - ANSWER-
False, Static stretches should be held for at least 30 seconds. Dynamic stretches
involve active movement throughout a joint's full range of motion.
The Karvonen formula is a popular method for monitoring training intensity. What does
this formula calculate? - ANSWER-A client's Target Heart Rate
The Karvonen formula is used to calculate an individual's max heart rate based on their
current age. It is calculated by subtracting their age from 220, but is only just a
prediction. This can be used to determine target heart rate zone.
, What is the correct definition of the "overload principle"? - ANSWER-You have to
regularly challenge your muscles to optimally facilitate muscle growth.
Overload is necessary to facilitate adaptation to exercise. If large enough loads are not
used, you will not recruit many motor units in the target muscle you are training during
an exercise. You need enough of a stimulus to disrupt homeostasis and force the body
to release hormones like HGH and testosterone to help build muscle.
True or false, .It is considered within the scope of practice to offer a specific dietary plan
for your clients. - ANSWER-false, it is not within the scope of practice for a personal
trainer to advise others on diet plans. Only registered dietitians can legally advise others
on diet plans in the United States.
Muscle fiber types have different characteristics. Which muscle fiber type is least prone
to fatigue? - ANSWER-Type I
much smaller, but have more mitochondria. These mitochondria allow type I fibers to
better utilize aerobic energy pathways, making them much harder to fatigue than the
less mitochondria dense type IIa and type IIx fibers.
Stretching is important because it helps loosen tight muscles and decreases the
likelihood of injuries. It also offers other benefits. what is also a well known benefit of
stretching? - ANSWER-Reduced muscle tension,
This can be important in helping relieve the strain and stress of a muscular imbalance. If
an individual, for example, has tight hamstrings, static stretching them can help reduce
tension and result in a more stable pelvis.
You have a client who is interested in improving his muscular strength. He is young and
healthy, with no known medical conditions and no history of injury. What prescription
should you give him? - ANSWER-Low reps and high weight
strength is most readily improved when prescribing heavy loads for a low number of
reps. If reps and weight are high, the movement would not be able to be completed. If
weight is low, then independent of reps, it will not increase strength very much because
most type IIa and type IIx fibers will not be recruited for the movement.
A client wishes to be as healthy as possible and also build muscle. What should you
prescribe? - ANSWER-In order to optimize a client's health and their quality of life, it is
important to increase their fitness across all dimensions of health and wellness.
Improving a client's cardiorespiratory health, flexibility, mobility, and muscular strength
can all facilitate these ends.
You notice your client, who has had 3 months of training experience and who has
hypertension, is holding his breath during the concentric phase of heavy reps. What
GUIDE QUESTIONS AND ANSWERS
how many positive risk factors must a client have to be considered a moderate risk -
ANSWER-2 (any client with know cardiovascular, pulmonary or metabolic disease is
automatically high risk)
what is the appropriate length of time for the cool down phase of a training session? -
ANSWER-5-10 minutes
which model of behavior change is dependent on the weighing of barriers to change
and the perceived benefits of change? - ANSWER-The health belief model
what type of joint is the glenohumeral? - ANSWER-ball and socket (shoulder joint)
what is the lean mass percentage of a client with a body fat percentage of 17%? -
ANSWER-83% (100-17%=83%)
what muscles of the scapulothoracic joint are the major agonists when performing a
push up? - ANSWER-serratus anterior, pectoralis minor, trapezius, levator scapulae,
and rhomboids all found in the scapulothoratic joint
a person performing an adduction of the hip joint and engaging the adductor longus,
brevis, and magus, gracilis and pectineus is likely performing which exercise? -
ANSWER-Lunge
a client who has dyslipidemia has what? - ANSWER-elevated low-density lipoprotein
(LDL) and total cholesterol
what would be the ideal performance test for a first time client, new to fitness, who
would like help returning to fitness after leading a sedentary lifestyle for the past 3 years
- ANSWER-1.5 mile test
If you discover during your initial evaluation that your client has rotator cuff tendinitis,
what should you do? - ANSWER-Begin training the client without medical clearance,
designing a modified exercise program that would not exacerbate the condition. Medical
clearance to begin a structured exercise program is not necessary for this condition
During an initial assessment, what planes of the body can you use a plumbline to
observe? - ANSWER-The frontal plane
The sagittal plane
The transverse plane
,Which of the following assessments cannot determine actual body fat composition? -
ANSWER-BMI , is a ratio of body weight to height and has nothing to do with body
composition.
A young man is just beginning a strength training routine and has hired you as his
trainer. Listed below are some generic strength training guidelines. Determine which of
them is inappropriate for a beginner. - ANSWER-Do 3 sets of 8-16 reps for each
exercise, would mean that repetitions are prescribed in both the hypertrophy and
endurance training paradigms.
A young woman has engaged you as her trainer. She is in her early 20s, appears to be
very fit, is within her proper weight range and has no known health concerns. Given all
of this, what is the very first thing you should do? - ANSWER-Discuss and have her sign
an informed consent.
important when onboarding a new client to cover liability, potential risks and have the
client sign an informed consent, can later protect you if you are ever sued.
Skeletal muscle consists of two main types of muscle fibers. Which of these muscle
fibers are the largest and fastest? - ANSWER-Type IIx fibers
are larger fast twitch muscle fibers than type I and type IIa. Formally referred to as type
IIb fibers in humans, these fibers produce the most force per contractile unit and tend to
have greater cross sectional area.
True or false, The aerobic system is the fastest way for the human body to generate
energy? - ANSWER-False
The anaerobic energy pathways respond the fastest to acute needs for ATP in the body.
The fastest of all of these pathways is the Phosphagen system, which involves the
resynthesis of ATP from reactions of ADP and CP. The anaerobic pathway is most
heavily relied on when undergoing heavy resistance training or sprinting.
How do you calculate a client's Body Mass Index (BMI)? - ANSWER-Weight (lbs)/
[Height (in) x Height (in)] x 703
What is considered to be the average approximate resting heart rate for both men and
women? - ANSWER-70-72 BPM
true or false, Subcutaneous fat is stored under the skin. - ANSWER-True,
Subcutaneous fat is stored under the skin and is not prevalent at the layer of the
visceral tissue and major organs of the body. Visceral fat is the type of fat that exists at
the organ level.
the six essential nutrients the human body must have to be healthy. - ANSWER-Fat,
Protein, Carbohydrates, Water, Vitamins, Minerals
,One of your newest clients has diabetes. How should you handle her condition? -
ANSWER-Check her blood glucose level before you begin each session and Keep fast
acting carbohydrates on hand in case she develops hypoglycemia
True or false, Insulin is an example of a fast acting hormone. - ANSWER-True, Insulin
acts immediately in the body during exercise to respond to acute changes in blood
glucose. If intramuscular glucose stores get too low from exercise, then insulin will
immediately be upregulated to help the cell with glucose reuptake.
The human body stores carbohydrates in the form of glycogen. This glycogen is stored
in several places until it is needed. In which of the following locations is glycogen
stored? - ANSWER-Liver tissue and Muscle tissue
Glycogen is stored intramuscularly to allow for fast transport to active tissue to replenish
ATP during exercise.
There are many forms of aerobic activity, but only a few of them are considered to be
primary aerobic activities. what is considered a primary aerobic activity? - ANSWER-
walking, Because of its potential duration, it places more of an aerobic demand on the
body than activities that are only maintained for short bursts such as weight training,
yoga or pilates.
There are three energy systems in the body used to resynthesize ATP. Which of the
following energy systems occurs almost immediately? - ANSWER-The Phosphagen
System
acts first and involves the breakdown of CP to produce ATP from ADP. It can only
sustain up to 6 seconds of exercise at a time, so it is mostly relied on in fast, short
duration, and high power movements.
Which of the following muscle contraction types generates force with little to no joint
movement? - ANSWER-Isometric contractions, they do not involve a lengthening or
shortening of the involved muscle tissue.
True or false, Dynamic stretches should be held for at least 30 seconds? - ANSWER-
False, Static stretches should be held for at least 30 seconds. Dynamic stretches
involve active movement throughout a joint's full range of motion.
The Karvonen formula is a popular method for monitoring training intensity. What does
this formula calculate? - ANSWER-A client's Target Heart Rate
The Karvonen formula is used to calculate an individual's max heart rate based on their
current age. It is calculated by subtracting their age from 220, but is only just a
prediction. This can be used to determine target heart rate zone.
, What is the correct definition of the "overload principle"? - ANSWER-You have to
regularly challenge your muscles to optimally facilitate muscle growth.
Overload is necessary to facilitate adaptation to exercise. If large enough loads are not
used, you will not recruit many motor units in the target muscle you are training during
an exercise. You need enough of a stimulus to disrupt homeostasis and force the body
to release hormones like HGH and testosterone to help build muscle.
True or false, .It is considered within the scope of practice to offer a specific dietary plan
for your clients. - ANSWER-false, it is not within the scope of practice for a personal
trainer to advise others on diet plans. Only registered dietitians can legally advise others
on diet plans in the United States.
Muscle fiber types have different characteristics. Which muscle fiber type is least prone
to fatigue? - ANSWER-Type I
much smaller, but have more mitochondria. These mitochondria allow type I fibers to
better utilize aerobic energy pathways, making them much harder to fatigue than the
less mitochondria dense type IIa and type IIx fibers.
Stretching is important because it helps loosen tight muscles and decreases the
likelihood of injuries. It also offers other benefits. what is also a well known benefit of
stretching? - ANSWER-Reduced muscle tension,
This can be important in helping relieve the strain and stress of a muscular imbalance. If
an individual, for example, has tight hamstrings, static stretching them can help reduce
tension and result in a more stable pelvis.
You have a client who is interested in improving his muscular strength. He is young and
healthy, with no known medical conditions and no history of injury. What prescription
should you give him? - ANSWER-Low reps and high weight
strength is most readily improved when prescribing heavy loads for a low number of
reps. If reps and weight are high, the movement would not be able to be completed. If
weight is low, then independent of reps, it will not increase strength very much because
most type IIa and type IIx fibers will not be recruited for the movement.
A client wishes to be as healthy as possible and also build muscle. What should you
prescribe? - ANSWER-In order to optimize a client's health and their quality of life, it is
important to increase their fitness across all dimensions of health and wellness.
Improving a client's cardiorespiratory health, flexibility, mobility, and muscular strength
can all facilitate these ends.
You notice your client, who has had 3 months of training experience and who has
hypertension, is holding his breath during the concentric phase of heavy reps. What
