ACADEMY ELITE 2018 Flashcards
Which of the following joints favors stability over mobility?
Choose One
Thoracic spine
Knee
Glenohumeral
Ankle
Knee
Why?
In terms of mobility and stability of joints along the kinetic chain, the knee favors stability over mobility, while the other three options favor mobility.
ACE Personal Trainer Manual, 5th ed., p. 264
Which of the following muscles exerts an upward pull on the anterior, inferior surface of the pelvis in an effort to maintain a neutral pelvic position?
Choose One
Erector spinae
Hamstrings
Rectus abdominis
Hip flexors
Rectus abdominis
Why?
Maintenance of a neutral pelvic position is achieved via opposing force-couples between four major muscle groups that all have attachments on the pelvis. The rectus abdominis pulls upward on the anterior, inferior pelvis, while the hip flexors pull downward on the anterior, superior pelvis. On the posterior surface, the hamstrings pull downward on the posterior, inferior pelvis, while the erector spinae pull upward on the posterior, superior pelvis.
ACE Personal Trainer Manual, 5th ed., p. 267
When trying to meet the objective of the stability and mobility training phase by reestablishing appropriate levels of stability and mobility through the kinetic chain, a personal trainer should begin by targeting which region of the body?
Choose One
Hips
Shoulders
Lumbar spine
Thoracic spine
Lumbar spine
Why?
The process begins by targeting an important proximal region of the body, the lumbar spine, which encompasses the body’s center of mass and the core. As this region is primarily stable, programming should begin by first promoting stability of the lumbar region through the action and function of the core. Once an individual demonstrates the ability to stabilize this region, the program should then progress to the more distal segments.
ACE Personal Trainer Manual, 5th ed., p. 269-270
After proximal stability is established in the lumbar spine, the focus of the stability and mobility training phase shifts to establishing _______________.
Choose One
Mobility of the pelvis and thoracic spine
Mobility and stability in the distal extremities
Stability of the scapulothoracic spine
Static balance
Mobility of the pelvis and thoracic spine
Why?
A programming sequence that promotes stability and mobility within the body will adhere to the basic principle that proximal stability facilitates distal mobility. With this in mind, the next step after establishing stability in the lumbar spine is to address mobility of the pelvis and thoracic spine.
ACE Personal Trainer Manual, 5th ed., p. 271
Which stretching technique is MOST appropriate for deconditioned clients to perform DURING a workout?
Choose One
Dynamic stretching
Myofascial release
Proprioceptive neuromuscular facilitation
Static Stretching
Dynamic stretching
Why?
Dynamic stretching is the best choice for clients during a workout regardless of fitness level. Myofascial release, proprioceptive neuromuscular facilitation, and static stretching are more suitable during the warm-up and cool-down.
ACE Personal Trainer Manual, 5th ed., p. 271
Which stretching technique involves holding each stretch to the point of tension for 15 to 60 seconds?
Choose One
Dynamic stretching
Static stretching
Active isolated stretching
Ballistic stretching
Static stretching
Why?
Static stretches should be taken to the point of tension, with clients performing a minimum of four repetitions and holding each repetition for 15 to 60 seconds.
ACE Personal Trainer Manual, 5th ed., p. 272
A skilled performance athlete who has established good flexibility would like to address functional flexibility during his pre-exercise stretching routine. What two types of stretching would be the BEST choices for this client?
Choose One
Myofascial release and active isolated stretching
Dynamic stretching and ballistic stretching
Active isolated stretching and dynamic stretching
Static stretching and proprioceptive neuromuscular facilitation
Dynamic stretching and ballistic stretching
Why?
Dynamic and ballistic stretches are appropriate during a pre-exercise stretching routine for athletes interested in improving their functional flexibility.
ACE Personal Trainer Manual, 5th ed., p. 271
Which of the following muscles is part of the outer layer of the core?
Choose One
Multifidi
Quadratus lumborum
Diaphragm
Latissimus dorsi
Latissimus dorsi
Why?
The outermost layer consists of larger, more powerful muscles that span many vertebrae and are primarily responsible for generating gross movement and forces within the trunk. Muscles in this region include the rectus abdominis, erector spinae, external and internal obliques, iliopsoas, and latissimus dorsi.
ACE Personal Trainer Manual, 5th ed., p. 276
The strengthening of weakened muscles should begin with the performance of two to four repetitions of isometric muscle contractions, each held for five to 10 seconds at less than 50% of maximal voluntary contraction in a supported, isolated environment.
Choose One
FALSE
TRUE
TRUE
Why?
The strengthening of weakened muscles follows a progression model beginning with two to four repetitions of isometric muscle contractions, each held for five to 10 seconds at less than 50% of MVC in a supported, more isolated environment. The next progression is to dynamic, controlled ROM exercises incorporating one to three sets of 12 to 15 repetitions.
ACE Personal Trainer Manual, 5th ed., p. 275
A key role of the serratus anterior during open kinetic chain movement is to move the thorax toward a more fixed, stable scapulae.
Choose One
FALSE
TRUE
FALSE
Why?
During open kinetic chain (OKC) movements, a key role of the serratus anterior is to control movement of the scapulae against a more fixed ribcage. During closed kinetic chain movements, however, where the distal segment is more fixed, a key role of the serratus anterior is to move the thorax toward a more fixed, stable scapulae.
ACE Personal Trainer Manual, 5th ed., p. 291-292
The center of mass is generally slightly lower in men due to their increased body mass and narrower stance.
Choose One
FALSE
TRUE
FALSE
Why?
The location of the center of mass varies in individuals by body shape, size, and gender, being slightly higher in males due to greater quantities of musculature in the upper body.
ACE Personal Trainer Manual, 5th ed., p. 298
Which of the following techniques will reduce the balance challenge of an exercise?
Choose One
Lowering the center of mass
Narrowing the base of support
Looking up and down during the exercise
Closing the eyes
Lowering the center of mass
Why?
Lowering the center of mass will reduce the balance challenge of an exercise, while the other choices will all increase the balance challenge.
ACE Personal Trainer Manual, 5th ed., p. 300
Standing on a single leg and taking a step mandates stability in each of the following regions EXCEPT the __________.
Choose One
Hip
Torso
Raised leg
Stance leg
Raised leg
Why?
Standing efficiently on a single leg mandates stability in the stance-leg, hip, and torso, while simultaneously exhibiting mobility in the raised leg if stepping is involved.
ACE Personal Trainer Manual, 5th ed., p. 301
Which type of movement has the GREATEST need for thoracic mobility?
Choose One
Pushing movements
Pulling movements
Bend-and-lift movements
Rotational movements
Rotational movements
Why?
The need for thoracic mobility is greater during rotational movements than with pushing and pulling movements, given the three-dimensional nature of the movement patterns. Performing these exercises without thoracic mobility or lumbar stability may compromise the shoulders and hips, and increase the likelihood for injury.
ACE Personal Trainer Manual, 5th ed., p. 319
Which of the following exercises BEST addresses the rotational movement pattern during the movement-training phase?
Choose One
Unilateral row
Lunge
Wood-chop
Hip hinge
Wood-chop
Why?
The wood-chop is a rotational movement. The unilateral row is a pulling movement, the lunge is a single-leg movement, and the hip hinge is a bend-and-lift movement.
ACE Personal Trainer Manual, 5th ed., p. 319-321
Which of the following terms is defined as the product of muscular strength and movement speed?
Choose One
Relative strength
Absolute strength
Muscular power
Muscular power
Why?
Muscular power is the product of muscular strength and movement speed. Assuming that an individual’s movement speed remains the same, an increase in muscular strength is accompanied by a proportional increase in muscular power.
ACE Personal Trainer Manual, 5th ed., p. 334
Which of the following is a skill-related parameter that might be addressed in a client’s exercise program?
Choose One
Balance
Flexibility
Aerobic capacity
Body composition
Balance
Why?
The skill-related parameters are as follows: power, speed, balance, agility, coordination, and reactivity. The other three options are health-related parameters.
ACE Personal Trainer Manual, 5th ed., p. 335
Training frequency is inversely related to both training __________ and training __________.
Choose One
Volume; type
Type; duration
Volume; intensity
Type; intensity
Volume; intensity
Why?
Training frequency is inversely related to both training volume and training intensity. Less vigorous exercise sessions produce less muscle microtrauma, require less time for tissue remodeling, and can be performed more frequently. More vigorous exercise sessions produce more muscle microtrauma, require more time for tissue remodeling, and must be performed less frequently for optimum results.
ACE Personal Trainer Manual, 5th ed., p. 335-336
A client’s resistance-training regimen involves performing four sets of each exercise, with each set containing four repetitions. This training volume BEST addresses which training goal?
Choose One
Muscular strength
Muscular endurance
Muscular hypertrophy
General muscle fitness
Muscular strength
Why?
Muscular strength is addressed with any training regimen involving the performance of two to six sets of six or fewer repetitions.
ACE Personal Trainer Manual, 5th ed., p. 338
What is the first progression made when utilizing the double-progressive training protocol?
Choose One
Adding repetitions to the set
Reducing the rest intervals
Adding sets to the workout
Adding resistance in 5% increments
Adding repetitions to the set
Why?
The double-progressive strength-training protocol may be used with any repetition range. The first progression is adding repetitions, and the second progression is adding resistance in 5% increments.
ACE Personal Trainer Manual, 5th ed., p. 341
According to the principle of reversibility, a client who stops performing resistance exercise will lose strength at about __________ that it was gained
Choose One
One-tenth the rate
The same rate
Twice the rate
One-half the rate
One-half the rate
Why?
A client who stops performing resistance exercise will lose strength at about one-half the rate that it was gained. For example, if an individual increased his or her leg press strength by 50% over a 10-week training period, he or she would lose half of that strength gain after 10 weeks of no resistance exercise, and all of his or her strength gain after 20 weeks without training.
ACE Personal Trainer Manual, 5th ed., p. 343
After progressing to the load-training phase of the ACE IFT® Model, a client has mastered the stability and mobility exercises from the previous phases and no longer needs to include them in each workout.
Choose One
TRUE
FALSE
FALSE
Why?
Regardless of the specific objective of the load-training program, it is recommended that stability and mobility exercises be included in the warm-up and cool-down activities.
https://acewebcontent.azureedge.net/IFT%20model.jpg
ACE Personal Trainer Manual, 5th ed., p. 350
What aspect of muscular fitness is BEST addressed by a client adhering to the following regimen?
Frequency: Provide at least 72 hours recovery time between exercises for the same muscle groups
Intensity: Between 70 and 80% of maximum resistance, reaching fatigue between 50 and 70 seconds
Repetitions: Eight to 12
Three to four sets with 30 to 60 seconds rest between successive training sets
Type: A combination of multijoint and single-joint exercises using various techniques, including breakdown training and assisted training
Choose One
Muscular power
Muscular hypertrophy
Muscular endurance
Muscular strength
Muscular hypertrophy
Why?
This workout program would best address muscular hypertrophy. Muscle hypertrophy training typically involves lower weightloads and higher repetitions than muscular-strength training, but higher weightloads and lower repetitions than muscular-endurance training. The recommended training intensity for muscle hypertrophy is about 70 to 80% of maximum resistance (or a repetition range of eight to 12).
ACE Personal Trainer Manual, 5th ed., p. 355-357
A plyometric exercise program BEST addresses which aspect of muscular fitness?
Choose One
Muscular endurance
Muscular hypertrophy
Muscular power
Muscular strength
Muscular power
Why?
To improve the production of muscular force and power, plyometric exercise can be implemented. Plyometric exercise incorporates quick, powerful movements and involves the stretch-shortening cycle [an active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle].
ACE Personal Trainer Manual, 5th ed., p. 361
Which of the following types of plyometric drills provides the highest intensity?
Choose One
Hops and bounds
Multiple linear jumps
Jumps in place
Multidirectional jumps
Hops and bounds
Why?
Hops and bounds are the most intense of the options listed. Hops involve taking off and landing with the same foot, while bounds involve the process of alternating feet during the take-off and landing. Hops and bounds emphasize horizontal speed and are performed repeatedly with no rest between actions.
ACE Personal Trainer Manual, 5th ed., p. 362-364
