Ace Study Cards Flashcards
Preparing for the Ace exam
1
Q
Monica is a 40 year old woman with a resting heart rate of 70 BPM. What is your heart rate Reserve (HRR)?
A
110 BPM
The Heart Rate Reserve (110) is the difference between a person’s resting heart rate and their maximum heart rate. We can use the Karvonen method to determine her hrr. Since Monica sporty, we can determine her mhr by subtraction 40 from 220, which gives us 180 BPM. Then we take 70 away from 180 to get HRR of 110 BPM.
2
Q
What is the major muscle group involved in the flexion portion of a leg curl exercise?
A
Hamstrings
The hamstrings are the main group of muscles responsible for flexing the knee.
3
Q
Your client is doing intervals on the stair machine. Each interval contains a portion of intensity in which his met level is a seven and he is performing at 70% of his VO2 max. He maintains this level for 2 minute intervals what level of exercise is he performing at?
A
Vigorous exercise
Vigorous exercise is defined as exercising add and met level above 6 and Performing above 60% of an individual’s VO2 max. There’s a substantial cardiorespiratory challenge involved, and this level cannot be sustained for very long.
4
Q
What is MET level
A
Metabolic equivalents a simplified method for classifying physical activities.
5
Q
During a leg curl exercise, which muscle or muscle group is the agonist?
A
Hamstrings
The muscle that is doing the “work” against the resistance is the muscle that shortens, we just called The Agonist. In this case, it is the hamstrings.
6
Q
According to theACE ITF Model, what is Phase 4 of the cardiorespiratory training component?
A
Anaerobic power training
Anaerobic power training is typically the last page and cardiorespiratory training because a person needs a good aerobic foundation in order to train for power.
7
Q
Static stretching
A
Holding a stretch in an elongated position for specific period. The stretches help possibly for the chosen muscle for the purpose of improving flexibility.
8
Q
Michael is a 50 year old man who has not exercised in eight years. His Fitness classification is “poor”. What should Michaels heart rate stay between doing cardio-respiratory exercise is?
A
96 - 114 BPM
Deconditioned person with a poor Fitness classification should exercise at approximately 57 - 67% of their maximum heart rate. For Michael, this is 96 - 114 BPM. You should be able to deduce this without calculating past his MHR by simply looking at the ranges.
9
Q
John is in the Movement training phase a resistance training. What is an example of an exercise he should be performing at this time?
A
Bodyweight lunge
The Movement training phase consists of bodyweight only exercises to improve strength with movement and prepare a client for the load training phase.
10
Q
When performing a squat what is the optimal alignment of the tibia and the trunk?
A
The tibia parallel to the torso
The tibia should be parallel to the Torso and that the thighs are parallel to the ground
11
Q
When performing a squat, what is the optimal alignment of the tibia and the trunk?
A
The tibia parallel to the torso
The tibia should be parallel to the Torso and that the thighs are parallel to the ground.
12
Q
Muscular power takes what two performance factors into account?
A
Force and velocity
Power = force times velocity, or work / time. It takes into account how quickly and forcefully a person can perform an activity.
13
Q
Intrinsic motivation
A
Refers to motivation that influences behavior from inside sources like one’s desire for personal achievement or satisfaction.
14
Q
What is the minimum amount of time about of aerobic exercise should last?
A
10 minutes
According to ACSM guidelines, a person should perform aerobic activity in bouts of at least 10 minutes in length.
15
Q
How many minutes should a client who is of an average fitnes level exercise for per day?
A
30 - 90 minutes
Any person who is of a fair Fitness level or higher can generally safely exercise from 30 - 90 minutes per day.
16
Q
What is the optimal amount of resistance for power exercises?
A
Moderate resistance
Training with moderate resistance at moderate to fast speeds is most effective for reaching a person’s highest power output potential.
17
Q
During a leg extension exercise, which muscle or muscle group is the antagonist?
A
Hamstrings
The muscle that is opposing the work or lengthening with the resistance, is the antagonist. In this case the hamstrings
18
Q
Which of the following tests are typically administered in the first or second week of training a client?
A
Health-related assessments (body composition, etc.)
Health-related assessments are typically covered in the first real week of training, after the client has been determined to be healthy and prepared for exercise but before more complex areas of fitness are tested
19
Q
Ratings of Percieved Exertion
A
A scale which measures a person’s perceived level of exertion on a rating system from 0 to 10.
20
Q
You have identified a need for one of your clients to strengthen his posterior chain as a result of poor posture which is the proper progression of suggested exercises?
A
Isometric contractions to dynamic ROM exercises
The proper progression is to move from isometric contractions with two to four reps, thentp 1 to 3 sets of dynamic ROM exercises.
21
Q
Jenna has not participated in an exercise program for 2 years. She wants to get back into a resistance training routine to gain strength and reduce your body fat percentage. How many times should you suggest you perform resistance training per week?
A
2 - 3
A person who is not currently training or is just beginning should start out exercising between two and three times per week
22
Q
Extrinsic motivation
A
refers to the motivation that influences behavior from outside sources like social or material rewards.
23
Q
Maggie is a 50 year old woman who has not participated in exercise program for 8 years she had a measurement 70 degrees of movement with a passive straight leg raise. She exhibits light femoral internal rotation. What stretching techniques should be utilized before her workout based on her fitness level.
A
Myofascial release, warm-up static stretching
A client who is deconditioned with poor flexibility (a level less than 80°) with a passive leg stretch is considered tight and muscle imbalance should start out with myofascial release, a good warm-up and static stretching to prevent injury.
24
Q
Janice is a 35 year old woman who wants to improve her overall muscular fitness. When resistance training, how many repetitions should she perform per set?
A
8 - 15
For General muscle fitness it is recommended that a person complete 1-2 sets of between 8 - 15 repetitions.
25
Your client tells you that he wants to get into better shape because he's wife loves to play tennis and he wants to be able to play with her Which principle of behavior change is this an example of?
Observational learning
Exercise behaviors of those people who are closest to your clients are likely to impact the likelihood of your client success. This is called observational learning
26
Your client is on a treadmill exercising at 5 METs and 50% of her VO2 max, a level that she sustains for 45 minutes what level of exercise is she performing at?
Moderate exercise
Moderate exercise is considered any form of exercise that can be sustained for 45 minutes with an m e t level of 3 - 6 and 40 - 60% of the individuals VO2 Max
27
Achieving efficient movement through opposing and contralateral pulls at joints for first of which movement principle?
Force-couple relationships
The force couple relationship refers to contralateral and directional opposing pools at joints, which in turn keep them stable.
28
You have been working with Judy for one month now. Her initial goals were to gain strength in her lower body and you have been working on body weight squats and lunges. She can form 3 sets of 15 squats without a struggle. What is the best course of action to continue to increase her lower body strength significantly?
Add resistance to her squats and lunges.
Adding resistance is the next step and strength increase this will produce significant results in lower body strength as opposed to increasing repetitions.
29
Saying things like," I understand, 125 feels like your ideal weight," is an example of which positive listening skill?
Paraphrasing
Paraphrasing is a great way to show the client that you are listening as well as to make sure you are hearing what they are saying correctly.
30
Dynamic stretching
A form of stretching which takes joints through a full range of motion while moving continuously. A popular form of stretching done as a warm up prior to sports activities.
31
One-rep maximum
An amount of weight that can be moved to generate one maximum contraction prior to Temporary muscle fatigue.
32
Tim is a 25 year old soccer player looking to improve muscular endurance. When resistance training, how many repetitions should he perform per set?
12 or more
For muscular endurance it is recommended to perform 2-3 sets of 12 or more repetitions
33
During a leg curl exercise, which muscle or muscle group is the antagonist
Quadriceps
The muscle that is opposing the work, or lengthening with the resistance, is the antagonist. In this case it is the quadriceps.
34
Interval training
Short bursts of high-intensity exercise which alternate with periods of rest typically used to improve aerobic capacity as well as anaerobic endurance.
35
During the first two weeks of an exercise program strength gains are typically a result of what adaptation?
Motor learning
Most strength increases in the first 2 weeks of a training program are typically due to increased motor unit recruitment within the nervous system as opposed to an increase in muscle size which comes later.
36
Without strength training, a woman loses approximately half a pound of muscle per year. At the age of 30 Linda weighs 130 lb with a body fat percentage of 25%, which means she has 98 lb of lean weight. If Linda weighs the same at age 50, approximately how many pounds of body fat will she have gained?
10 lb of body fat
If Linda loses muscle but maintains the same way, she has to have gained body fat at the same rate as the muscle was lost. If muscle was lost at the projected rate of 0.5 lb per year and it has been 20 years, then they will have gained approximately 10 lb of body fat.
37
What is the recommended frequency of a cardiorespiratory training generally accepted by ACSM for healthy adults?
3 - 5 days per week
ACSM gives a general guideline of 3 - 5 days for cardio-respiratory exercise per week for healthy adults
38
The force generating capacity of a muscle based on the relationship between the contractile proteins of a sarcomere refers to which movement principle?
Length-tension relationships
The length-tension relationship refers to sacromere length and the relationship between the contractile proteins actin and myosin, which determine the force production of a muscle fiber.
39
Talk test
Measure the ability to speak while exercising. Breathing is observed as intensity varies.
40
Physical activity Readiness questionnaire
Also called the PAR-Q, it is a medical questionnaire used as a screening document to prescribe safe and effective exercises and protocols.
41
John performs three sets of 10 bicep curls with a 50 lb barbell. What is the training volume of his bicep curls?
1,500 pounds
The training volume of an exercise is determined by multiplying the sets by the repetitions by the resistance. Therefore, John's training volume is 3 times 10 times 50 equals 1500 total pounds lifted.
42
How many days per week should a 13 year old boy perform resistance training?
2 - 3 days / week
Adolescents should perform resistance training approximately 2-3 non-consecutive days per week
43
When designing static-balance training programs, which stance is the most appropriate at the beginning stage of progression
Hip-width stance
Hip-width stance is the safest, most effective Stan to utilized in the beginning stage of static-balance training.
44
What is the main muscle group involved in the extension portion of a leg extension exercise?
Quadriceps
Quadriceps are the main group of muscles responsible for extending the knee.
45
According to ACSM guidelines, what are the recommendations of cardio-respiratory exercise intensity and frequency for healthy adults?
It is recommended by ACSM that a healthy adult participating other moderate-intensity activities five days per week, vigorous-intensity exercise 3 days per week, or a combination of the two.
46
Moving the leg laterally away from the body in the frontal plane is referred to as:
Abduction
Moving the leg away from the body laterally in the frontal plane is abduction ( "think the leg is being abducted", or taken away, from the body).
47
What is the recommended frequency of resistance training generally accepted by ACSM for healthy adults?
2-3 days per week
ACSM gives a general guideline of 2-3 days of resistance exercise per week for healthy adults
48
Moving the leg medially toward the body in the frontal plane is referred to as:
Adduction
Moving the leg toward the body immediately in the frontal plane is adduction (think "adding the leg to the body").
49
Matt is a 26 year old man who is training for a mixed martial arts competition he has been training in this area for three years. He has good shoulder Mobility and has successfully completed all Civility and Mobility test. What stretching techniques should be utilized before his workout based on his fitness level?
Dynamic and Ballistic stretches
A client who is a performance athlete and Exhibits good skill and flexibility would benefit most from Dynamic and Ballistic stretches to prepare their muscles for sport specific exercise.
50
Compound sets
Any exercise program that involves the pairing of two or more exercises for the same body part.
51
How many days a week should a new client exercise with intermediate experienced, according to general guidelines?
3 to 4 sessions per week
The general training guidelines for person with intermediate experience is three to four sessions per week.
52
Overtraining syndrome
An imbalance between the training protocol and rest and Recovery efforts. Can result in a destructive sleeping habits, injuries, reduce performance and loss of enthusiasm for training.
53
Diana is looking to improve hiking endurance. What type of repetition is right for her?
Low-moderate resistance, high repetitions.
It is important to choose an appropriate number of repetitions for the desired outcome. When looking to improve endurance, a low moderate resistance in high number of repetitions should be used.
54
Tim is training to increase muscular strength. What percent of his one repetition maximum should he be training at to accomplish this goal?
70 - 90% of 1RM
When training for muscular strength is recommended a train at an intensity of between 70 and 90% of your one-rep maximum, and for optimal strength development 80 - 90%
55
Process goal
A goal that is achieved by completing a task like a workout which fits into a longer-term strategy or goal.
56
On the classic board rate of perceived exertion scale, what level of exertion does "6" represent?
Nothing at all
According to the classic 6-20 Borg scale of rpe, A6 equates to "nothing at all".
57
During a leg extension exercise, which muscle or muscle group is the agonist?
Quadriceps
The muscle that is doing the work against the resistance is the muscle that shortens, which is called The Agonist. In this case, it is the quadriceps.
58
According to the ACE-IFT Model, what is Phase 1 of the functional movement and resistance training component?
Stability and Mobility training
It is important to ensure adequate stability and Mobility before progressing to an increase loader performance training.
59
How many minutes should a client who is of a poor Fitness level exercise for per day?
20 - 30 minutes
A person of a poor Fitness level should exercise for between 20 and 30 minutes per day.
60
What are the two principal training components of the ACE IFT Model?
Functional / resistance training and cardiorespiratory training
Functional / physician training in cardiorespiratory training are considered to be the Principal components of fitness. The model divided them into four phases of training, personalizing the types for each client.
61
What is the optimal training intensity when resistance training for muscular endurance?
60 - 70% of one rep maximum
It is recommended that a person training for muscular endurance should train at an intensity level between 60 and 70% of their one-rep maximum. This will facilitate the performance of a high volume of repetitions necessary for muscular endurance.
62
Diane is looking to improve or hiking endurance. What are the main muscle groups that should be targeted? Legs and shoulders
Hip flexors and extensors
While some other muscles may act as stabilizers, the hip flexors and extensors are the main muscles utilized in hiking, and therefore should be the muscles targeted during resistance training.
63
Alan is a 28 year old bodybuilder looking to increase muscle size. When resistance training, how many repetitions should be performed per set?
6-12
When training for hypertrophy it is recommended to complete 3 - 6 sets of 6-12 repetitions.
64
Michelle is a 30 year old dancer who regularly exercises at a vigorous Pace. Her Fitness classification is excellent. What should Michelle's heart rate stay between during cardio-respiratory exercise?
160 - 179 BPM
A conditioned person with an excellent Fitness classification should perform cardio-respiratory exercise at 84 - 94% of their MHR. This is a 160 - 179 BPM for Michelle. You should be able to deduce this without calculating past his mhr by simply looking at the ranges.
65
What is an example of a tell, show, do technique used in the early stages of training?
Explaining the proper way to perform an exercise, showing your client, and then allowing them to try the exercise.
As a trainer you should always explain how to perform the exercise you should also allow them to try it immediately after, while you are with them
66
What is the optimal training intensity when resistance training for hypertrophy?
70 - 80% of one rep maximum
It is recommended when training for hypertrophy, or size increase, to train at 70 - 80% of a person's one-rep maximum with a moderate number of repetitions and little rest between sets.
67
Jim's one repetition maximum for bench press is 100 pounds. If Jim follows the typical relative muscular endurance pattern, approximately what resistance should he be able to bench press for 10 repetitions?
75 pounds
Most people can complete about 10 repetitions at 75% of their one-rep maximum.
68
Jason a client asks that he wants to increase muscular power what would would you recommend that he do?
It is recommended that he should train with medium resistance and moderate to fast movement speeds to increase muscular power.
This produces the highest power output and is the most effective means for increasing muscular power.
69
Jasmine is a a new client who is currently not training and has minimal skills and wants to begin resistance training for fitness how frequent should her sessions be?
2-3 sessions per week if what you should recommend
70
John has been working out recreationally for sometime and and has a little experience with lifting weights and wants to start a resistance training program how frequent should a sessions be?
3 - 4 sessions per week
Someone with basic skills basic or intermediate skill should work out with this frequency.
71
Amber an MMA fighter who trains regularly both with weights and for her sport wants to start a resistance training program how frequently should she trained with resistance?
4 - 7 sessions per week
Someone who is advanced and has been exercising for some time and already has a strong base should work out with this frequency.
72
Valentin a client is asking for a resistance program for General muscle fitness how many sets would you recommend that he do and how many repetitions and how much rest would you recommend between each set for any particular muscle group?
1 - 2 sets of 8 - 15 repetitions with a 30 - 90 second rest interval between each set at varying intensity dependent on his conditioning level. Muscle fitness
73
Amber is trying to develop muscular endurance for her sport what would be your recommendations to to help her achieve her goals?
2-3 sets, 08 - 15 repetitions with a 30-second or less rest interval between each set at 60 to 70% offer one-rep maximum
74
Jason a friend of yours is coming in he's an amateur bodybuilder and a potential client what would you recommend that he do to achieve his desired goal of gaining mass?
3 - 6 sets, 6-12 repetitions, with 30 - 90 second rest intervals between sets at 70 to 80% of his one-rep maximum
75
Johnny is trying to increase his strength for a Brazilian Jiu Jitsu tournament coming up and you seeking your help what would you recommend that he do?
2 - 6 sets, of 6 or less repetitions with a rest interval of 2 - 5 minutes at 80 to 90% of his one-rep maximum for each particular exercise related to his sport or Fitness goal.
76
Andy is trying to increase power for deadlift competition what exercise regiment would you recommend for him?
3 - 5 sets, 1 - 2 repetitions with a 2 - 5 minute rest interval between sets at least 90% of his one-rep maximum.
this is the best recommendation for a single effort event.
77
Hayden is asking you to prepare him for a strongman competition what would you recommend for his exercise program?
3 - 5 sets of 3-5 repetitions with 2 - 5 minute rest intervals between sets with at least 90% of his one-rep maximum.
78
James who is bodybuiding is now doing three sets of 12 a 200 lb on his bench press should you increase the training resistance and by how much?
Yes we should increase the training resistance by 5%
This is called the double Progressive strength training protocol and can be used with any repetition range. The first progression is adding repetitions, and the second progression is adding resistance in 5% increments.
Since James is already at the highest repetitions for the three sets for muscle hypertrophy we should just increase the weight by 5% and decrease he's repetitions until he is able to complete the maximum number of repetitions per set for his goal of muscle hypertrophy.
79
Angie is doing 2 sets of 12 repetitions for squats at a hundred pounds of weight her gold is General muscle fitness at what point should you increase the resistance
When she is able to complete at least one or two sets a 15 repetitions with proper form we should increase the weight by 5%
According to the double Progressive strength training protocol the first progression is adding repetitions so since your goal is General muscle fitness and the recommended number of petitions is 8 to 15 when she is able to successfully complete 15 repetitions on one or two sets the natural progression is to increase the resistance by 5%.
80
Benjamin a client has reached a plateau and is having no more gains on his deadlift and he's becoming discouraged what would you recommend that he do so that he can overcome this plateau?
What Benjamin is experiencing is diminished returns and these can be very discouraging. Would you should recommend is the introduction I'm new exercises these will introduce new neuromuscular responses and motor unit activation patterns that will facilitate a period of progressive strength gains.
81
At what phase do you start incorporate resistance for any particular client?
Phase 3 or load training
In the low training face, the training emphasis progresses from stability and mobility and movement training to muscle Force production.
82
Jacob is training for muscular endurance how frequently should he train for this?
2 to 3 exercise sessions per week
While appropriate recovery time is essential for both muscular strength and muscular endurance training, the use of lighter weight loss and more repetitions with endurance exercise emphasizes the type 1 slow twitch muscle fibers. Type 1 muscle fibers fatigue more slowly and recover more quickly than type 2 fast twitch muscle fibers. Consequently, 3 weekly exercise sessions may be effective for muscle endurance training in advance clients. If an equal or greater number of repetitions cannot be completed in subsequent workouts, the train frequency should be reduced to 2 weekly exercise sessions.
83
How much rest should Jason (who is training for muscle hypertrophy)get for each muscle group between each session?
72 hours
It is essential to give each muscle group 72 hours of recovery and remodeling time between successive training sessions.
84
Supersets
This approach involves alternating exercise for opposing muscle groups with little rest between sets. For example, and exercise are my alternate four sets of leg extensions with four sets of liquor laws, moving quickly between the leg extension machine and Electro machine.
85
When is it client ready for Performance training?
The client should demonstrate good postural stability, proper movement patterns, and relatively high levels of muscular strength before initiating the performance training phase.
86
Samantha is training for muscular strength and she was performing a bench press on Monday how long should she wait before performing an exercise using the same muscle group?
72 hours
High intensity resistance training causes significant tissue micro trauma that typically requires 72 hours for muscle remodeling to higher strength levels. Consequently, clients who complete total body workouts should schedule to training sessions per week. Clients who perform split routines working different muscle groups are moving patterns on different days should take at least 72 hours between workouts for the same muscles.
87
Samantha is on Phase 2 or movement training how frequently should you train per week at this phase?
2-3 days per week
Beginning exercise experience excellent results by strength training two to three days a week, and this is the recommended training frequency during the movement - training phase.
88
Plyometric exercise
This exercise incorporate's quick, powerful movements and involves the strength shortening cycle an active stretch eccentric contraction of a muscle followed by an immediate shortening concentric contraction of the same muscle.
89
James is now incorporating plyometrics training into his sessions how often should he perform these?
1 to 3 times per week
The relatively low frequency underscores the importance of recovery time between plyometric exercise sessions. The recommended recovery. Between high intensity plyometric workout sessions is 48 to 72 hours.
90
Jamie is a beginner and wants to incorporate Plyometrics into her routine how many contacts can she have per session?
80 - 100 for low-intensity drills
60 ( 100 - 120 total*)
40 ( 100 - 120 total*)
* includes some low-intensity drills as Newman preparation for the more advanced drills
91
Sally has some workout experience and just hired you to help her and wants to incorporate plyometrics into her training routine how many contacts should she make per session?
100-150 low-intensity drills
80 - 100 (150 - 200 total*)
60 - 80 (150 - 200 total*)
* this includes some low-intensity drills as the movement preparation for the more advanced drills
92
Andrew is avery fit and pro athlete and wants to incorporate plyometrics into his new workout how much would you recommend he do per session?
This volume or contacts per session is recommended for a fit person like Andrew.
140-200 low-intensity drills
100 - 120 (180 - 220 total*)
80 - 100 (180 - 220 total*)
* include some low intensity drills as movement preparation for the more advanced drills
93
Speech-strength
Is the ability to develop Force at high velocities and relies on a person's reactive ability.
94
Speed-endurance
Refers to the ability of an individual to maintain maximum velocity for an extended time period.
95
Agility training involves which components?
Acceleration, deceleration, and balance, and requires the client to control the center of mass over the base of support all rapidly changing body position.
96
Speed training
Incorporates moving rapidly from one point to another in the shortest timeframe possible.
97
Alex is a beginner what training variables would you recommend for his Speed and Agility drills?
15 - 30 seconds duration at 70% or less of maximal intensity or effort (glycolytic system)
98
Casey has some experience working out what variables would you recommend for his Speed and Agility drills?
Less than 10 seconds in duration at 90% or less of maximal intensity or effort (phosphagen system)
99
What would you recommend for an advanced practitioner for his Speed and Agility drills?
10 - 60 Seconds duration at less then 75 to 90% of maximal intensity or effort (glycolytic and phosphagen systems)
100
What are some special considerations for youth in strength training?
* Free training warm-up period of dynamic exercise
* One two three sets of each resistance exercise.
* Resistance that permits 6 to 15 repetitions per set.
* Resistance increases by 5 to 10% increments
* Two or three non-consecutive training days per week.
* Post training cooldown with less intense calisthenics and static stretching.
101
Joshua a man who lives a sedentary life with no habitual activity or exercise and is extremely deconditioned and wants to start anaerobic routine what percentage of his maximum heart rate should he be training at?
Since his classification is poor he should train within 57 to 67% of its maximum heart rate. His butamax should also be within 30 to 45%.
102
A friend of yours who does minimal activity IE no exercise, and is moderately deconditioned wants to start a workout routine what range should heart rate be?
This individual is within the poor Fair range a fitness classification and should train with in 64 to 74% of his maximum heart rate. His vo2max should be within 40 to 55%.
103
Mary works out sporadically with little-to-no suboptimal exercise oh, and is moderately to mildly deconditioned what classification is she and what heart rate range should she be in?
Mary is within the fair to average fitness classification and her target heart range for an aerobic workout should be within the 74% to 84% threshold her VO2 max should also be within the 55-70% range.
104
Rodger who does regular to vigorous-intensity workouts and habitual physical activity what Fitness classification is he at and what should his maximum heart rate target range be?
He is average good Fitness classification and his maximum heart rate threshold should be within 80 to 91% and his vo2max should be within 65 to 80%.
105
Amy is in great shape and performs high amounts habitual physical activity and does regular vigorous to intense exercise what fitness classification is she in and what should her maximum heart rate target range be in?
She is a good- excellent shape and her maximum heart rate should be with an 84 to 94% and her P up to threshold should be within 70 to 85%
106
What group of muscles pull the rib cage upward during active exercise?
Sternocleidomastoid, scalene, and portions of the serratus anterior.
107
What group of muscles pull the ribcage downward during active expiration?
The rectus abdominis and quadratus lumborum.
108
What muscle or muscles does the body use during during passive inspiration?
Diaphragm
109
What is considered moderate-intensity aerobic exercise?
40% to less than 60% of the VO2 or heart rate Reserve
110
What is considered vigorous-intensity aerobic exercise?
Less than 60% of VO2 or the heart rate reserve.
111
What should be the weekly frequency for moderate-intensity aerobic exercise?
Minimum of five days per week
112
What should be the weekly frequency of vigorous-intensity aerobic exercise?
Minimum of 3 days per week.
113
What should be the weekly frequency of a combination of moderate and vigorous intensity aerobic exercise?
3 to 5 days per week
114
Moderate-intensity exercise or activity should be performed at least how many minutes per session and how many days per week?
Moderate-intensity activity should be performed for at least 30 minutes a session, and a minimum of five days per week for a total of 150 minutes per week.
115
Often should vigorous-intensity exercise or activity be performed how many minutes per session and how many days per week?
Vigorous-intensity exercise or activity should be performed for at least 20 to 25 minutes of session, for a minimum of three days per week for a total of 75 minutes per week.
116
If you combine both moderate and vigorous intensity exercise or activity how often can these activities be performed?
20 to 30 minutes of moderate-to-vigorous exercise of activity performed 3 to 5 days per week.
117
Overweight and obese individuals, or those seeking to manage their weight, should perform how many minutes per session per week?
They should perform 50 to 60 minutes of moderate-intensity exercise or activity each day, 5 to 7 days a week, for a total of 300 minutes or a total of 150 minutes of vigorous exercise or activity per week performed a minimum of three days a week or combination of both
118
When beginning training for aerobic efficiency intervals should start out at what ratio?
Intervals should start off with a hard to easy ratio of 1:3 eventually progressing to a ratio of 1:2 and then 1:1.
119
Ask aerobic efficiency improves what should Unity progression look like?
Ass the client progresses in doubles can progress into the upper end of Zone 2 (RPE 6) at at 1:3 work to recovery ratio, well trained individuals can progress to where they are performing as much as 50% of their cardiorespiratory training in zone 2.
120
Reactivity
Evaluate the time it takes a person to react to stimulus
121
When taking circumference measurements the
| ________
Tape measure should be non-elastic, you should gently touch the tape on the skin, take duplicate measurements but choose one of the other, and rotate through measurement sites.
122
For women what percentage is considered essential body fat?
10 to 13%
123
According to the ace integrated integrated Fitness training model, what step in the training process best follows a testing arresting measures such as heart rate and blood pressure?
Static posture
124
It happens when there is a 1-inch increase in a man's waist circumference?
Blood pressure increases by 10%, risk for metabolic syndrome increases by 18%, triglycerides increase by 18%
125
Which cardiovascular fitness test is better suited for younger, fit individuals?
The Bruce submaximal treadmill test
Is typically performed to maximum effort in 3 minutes stages until the client reaches 85% of the rest of mated maximum heart rate. This test may be too difficult and demanding for older or less fit individuals.
126
In what specific location is the circumference of the upper thigh measured?
Just below the gluteal fold.
127
Your client mentions that he has lower back pain and certain movements really aggravated. In this situation what is the correct strategy to deal with pain or any underlying pathologies?
Refer to a qualified Healthcare professional
128
Mike is trying to understand how to perform a squat after you have explained the skill to him. And what stage of learning in application to the client trainer relationship is Mike in?
Cognitive stage of learning
The first stage of motor control is the cognitive stage of learning. It involves hearing the upcoming skill and trying to understand it.
129
Bob is a 45 year old man who quit smoking 2 months ago. He has not participated in any exercise program in 2 years. His body mass index is 32. What are the exercise testing recommendations according to risk stratification based on his cardiovascular disease risk factors?
High risk, medical exam before moderate exercise.
Since Bob is over 45 years old, it has been less than 6 months and he quit smoking and he also has a BMI of 32, he has three points on the risk stratification scale. Note that since Bob has a BMI above 25, you have to assume prediabetes which makes them symptomatic. Based on these factors, Bob is considered high risk, therefore he needs to have a medical examination prior to beginning an exercise program.
130
When filling out the medications portion of the health history questionnaire, your client lets you know that he is taking beta blocking medication. What's a painting of decisions release for exercise, what is the most important difference in this clients exercise program a versus a client who is not taking beta-blockers?
Use Rate of Perceived Exertion(RPE) to determine the level at which he is exercising as his heart rate will not go up.
Beta blockers keep a person's heart rate from going up past a certain point, therefore rendering heart rate monitoring useless for determining the intensity at which someone is exercising. Therefore, RPE is the only way you will be able to determine if this person is exercising at the desired intensity.
131
How often should a trainer have her client complete the Physical Readiness Questionnaire?
The PAR-Q physical activity clearance is valid for a maximum of 12 months from the date it is completed. If a client's Health changes so that they then answer yes to any of the PAR-Q questions they must tell you and the physician. The client was also talked with the physician about any changes that they may need to be made to the current physical activity plan.
132
Your new client is a 20 year old college soccer player. Which field test would you administer to assess anaerobic power?
Standing long jump test and vertical jump test
Standing long jump and vertical jump test are used to assess anaerobic power. Strength and power are closely related, but for assessment purposes, they should be evaluated independently.
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Sister Hart plays a pivotal role in supplying oxygen and nutrients and removing waste products, heart rate is a valid indicator of the demands placed upon the body. What two methods are used to measure heart rate better each accurate within 95% of a heart rate monitor?
Palpitation and auscultation
134
Amy is a 48 year old woman with three risk factors according to the ACSM risk stratification. What risk category is she in?
Amy is classified in the moderate risk category. She does not need a medical examination prior to moderate exercise. However she would need it prior to vigorous exercise.
135
What is dorsiflexion?
Dorsiflexion is the movement of the foot upwards, so that the foot is closer to the shin. For a movement to be considered dorsiflexion, the foot should be raised upward between 10 and 30 degrees. Dorsiflexion uses the muscles in the front part (anterior) of the foot.
