Chapter 1- Flashcards
Most health benefits occur with at least __________ a week of moderate-intensity physical activity, such as brisk walking. Additional benefits occur with more physical activity.
150 minutes
Which of the following accounts for the unique position that personal trainers hold in the allied healthcare continuum?
The Correct Answer is:
They are able to show clients how to exercise effectively while following physicians’ general recommendations
Why?
While other members of the allied healthcare continuum might also give patients or clients guidelines for general exercise (e.g., “try to walk up to 30 minutes per day, most days of the week”), few of them actually teach clients how to exercise effectively. This is where personal trainers hold a unique position in the allied healthcare continuum.
Question:
What is the primary purpose of a fitness certification?
The Correct Answer is:
To protect the public from harm
Why?
The primary purpose of a certification is to protect the public from harm by assessing if the professional can perform the job in a safe and effective manner.
Question:
Which of the following is NOT part of the definition of “scope of practice”?
The Correct Answer is:
The code of ethics that must be adhered to while in the workplace
Why?
A scope of practice defines the legal range of services that professionals in a given field can provide, the settings in which those services can be provided, and the guidelines or parameters that must be followed.
Question:
Diagnosing the cause of a client’s lordosis and prescribing an exercise program to treat it is within a personal trainer’s scope of practice.
The Correct Answer is:
FALSE
Why?
False; Fitness professionals must never “diagnose” a client’s condition or “prescribe” any treatment.
Question:
To renew certification for a new two-year cycle, ACE-certified professionals must complete a minimum of _____ hours of continuing education and maintain a current certificate in ________________ and, if living in North America, automated external defibrillation.
The Correct Answer is:
20; cardiopulmonary resuscitation
Why?
ACE certifications are valid for two years from the date earned, expiring on the last day of the month. To renew certification for a new two-year cycle, ACE Certified Professionals must complete a minimum of 20 hours of continuing education and maintain a current certificate in cardiopulmonary resuscitation (CPR). These requirements are in place to ensure ACE Certified Professionals maintain the highest professional standards for the industry.
Question:
What should a personal trainer do if a client insists on using dietary supplements despite the trainer’s assurance that his or her fitness goals can be met without them?
The Correct Answer is:
Refer the client to a registered dietitian or physician
Why?
The personal trainer can help the client understand that fitness goals can be reached without supplements and that supplements can have negative and potentially harmful side effects. If a client insists on using dietary supplements, the personal trainer should refer the client to a qualified physician or registered dietitian for guidance.
Question:
Which of the following is an appropriate response to a client who mentions being sore following a weekend tennis tournament?
The Correct Answer is:
Discussing the proper technique for icing the affected areas
Why?
If a client says he or she feels sore following a workout, it is outside the scope of practice of a health and fitness professional to recommend using any type of pain relievers, including over-the-counter anti-inflammatory medications. However, it is appropriate to discuss icing or proper technique for performing light, dynamic stretching activities for the affected areas, or offering information regarding the benefits of massage.
Which of the following is outside the ace certified personal trainer scope of practice?
A) Developing exercise programs for clients who have type 2 diabetes and medical clearance for exercise
B) Providing guidance motivation, and feedback to empower individuals to adhere to their exercise programs
C) Implementing post-rehabilitative exercise programs for clients following their physician’s recommendations
D) Compiling detailed nutritional programming and specific meal planning recommended by their physician
D) Compiling detailed nutritional programming and specific meal planning recommended by their physician
At what point does a candidate for the ace personal trainer certification agree to uphold the ace code of ethics?
While registering for the ace Exam
Which of the following is within the ace certified personal trainer scope of practice?
A) helping clients gain a better understanding of portion sizes and healthful foods so they can make better choices
B) Providing clients with recipes and shopping lists for four weeks to get them on track with healthful eating.
C) Conducting 24-hour dietary recalls to help clients learn where they have micronutrient deficiencies
D) Educating clients about resting metabolic rate (RMR) and the need to consume fewer calories than RMR to lose weight
A) helping clients gain a better understanding of portion sizes and healthful foods so they can make better choices
What do most allied health certification programs, such as the credentials for registered dietitians, occupation therapists, and nurse practitioners, have in common with certifications from the American Council on exercise?
They are all accredited by the national commission for certifying agencies
What are the 4 components of the transtheoretical model of behavior change?
Stages of change
Process of change
Self-efficacy
Decisional balance: Weighing the pros and cons of an exercise routine.
self-efficacy predictors
Past performance (best indicator of client performance) ex has their been a time in their life when they have been fit?
vicarious experiences ( do they know anyone else doing it or have done it? )
Verbal persuasion: positive feedback
physiological stage: how they feel during exercise
Emotional state: are they fearful or positive about the program
imagined experiences: the preconceived idea of what the program will be like
Question:
Julie has just completed an exercise confidence survey as part of her initial consultation. She indicated that she has low confidence in her ability to stick with an exercise program after a long, tiring day at work. Which of the following strategies would be the BEST option for enhancing Julie’s adherence to her exercise program?
The Correct Answer is:
Suggest scheduling her workout sessions before work or during her lunch hour.
Why?
This response is correct, as the requirements of Julie’s job are factors that most likely cannot be changed. Since Julie often feels exhausted after work, the best option would be to have her complete her workouts earlier in the day before the physical and mental feelings of tiredness set in.
Question:
When performing a seated row exercise, you notice the client’s shoulders rising up toward his ears during each repetition. What is MOST likely causing this movement error?
The Correct Answer is:
Tight upper trapezius overpowering weakness in the middle and lower trapezius
Why?
When the upper trapezius is tight and the middle and lower trapezius are weak, the scapulae elevate during scapular retraction movements that are seen during exercises such as the seated row. This occurs because the tight upper trapezius keep the scapulae high, pulling his shoulders up toward his ears with each repetition, while the weak scapular depressors (middle and lower trapezius) are not strong enough to overcome the tightness in the upper trapezius.
Question:
What is the MOST appropriate method for correcting a client’s form during an exercise in which the client demonstrates an undesirable forward-head posture?
The Correct Answer is:
Putting your hand where the client’s head should be and instructing her to glide her head back to touch your hand
Why?
This is the MOST appropriate response of the options available. An effective method for correcting a client’s exercise performance is to place your hand in the desired position and ask the client to move the body segment that is out of alignment to touch it. If the client has a forward-head posture, put your hand where her head would be with good alignment and instruct her to glide her head back to touch your hand. These techniques encourage the person to actively and safely assume the correct position.
Question:
Your new client, Sarah, is a strong believer in the practice of vitamin supplementation. After reviewing her three-day food diary, which includes her supplement schedule, you determine that Sarah is taking megadoses of vitamins B6, B12, and niacin. Which of the following statements would be MOST appropriate when addressing Sarah regarding her supplementation practice?
x
The Correct Answer is:
“Your food diary revealed that you are taking an amount of vitamins that could potentially lead to health problems. I encourage you to adopt the principles of the USDA Dietary Guidelines for Americans and discuss your supplementation habits with your physician.”
Why?
Sarah has strong beliefs about her vitamin supplement program and steps should be taken to avoid upsetting her when providing information about vitamin supplementation. The personal trainer should encourage Sarah to get her nutrients from foods and discuss her supplementation plan in detail with her physician, since megadoses of some vitamins and minerals can lead to toxicity.
ACE’s Essentials of Exercise Science for Fitness Professionals, pages 162–163
Question:
The initial assessment with a new client reveals that her waist circumference is 35 inches and her hip circumference is 34 inches. Which of the following statements about these measurements is MOST accurate?
The Correct Answer is:
She is at risk for health problems due to excess abdominal fat.
Why?
Upper-body or abdominal obesity is known to increase health risk. This client’s waist-to-hip ratio (WHR) equates to 1.029 (35 inches divided by 34 inches), which places her in the category of “at risk” for health problems.
women men normal weight < 0.80 < 0.90 over-weight 0.80–0.84 0.90–0.99 obesity > 0.85 > 1.00
Question:
During the initial interview, a new client claims, “I want to lose 15 lb. (6.8 kg) in the next month for my high school reunion.” Which of the following responses would be MOST appropriate?
The Correct Answer is:
Acknowledge her enthusiasm and help her develop more realistic goals and a series of achievable steps to work toward them.
Why?
Personal trainers should always structure appropriate exercise expectations at the beginning of the client–trainer relationship. Unrealistic expectations lead to failure to reach goals. This is a common theme with people who have a history of unsuccessful attempts at weight loss. By helping her develop more realistic goals, the trainer will be helping her set a foundation for success. Then, by using a series of achievable steps to work toward goals, the trainer can help her have a series of successes that will facilitate adherence and eventually help her achieve her larger goals.
ACE Personal Trainer Manual (5th ed.), pages 50-54
Question:
A client wants to quickly lose the 20 pounds (9.1 kg) he has gained during the past 10 years. Which of the following timeframes would be MOST appropriate for him to safely achieve his weight-loss goal?
The Correct Answer is:
3 to 5 months
Why?
According to most experts, a sensible diet-exercise approach to weight reduction tends to produce a rate of weight loss of approximately 1 to 2 pounds per week. This equates to a 10- to 20-week timeframe for the client to safely achieve his weight loss goal, with 3 to 5 months being the only answer that falls within this timeframe.
ACE’s Essentials of Exercise Science for Fitness Professionals, page 174
Question:
Mary is a healthy, 43-year-old female with no prior exercise experience. Which initial cardiorespiratory exercise program would be MOST appropriate for her?
The Correct Answer is:
Begin with continuous exercise as tolerated below the talk test threshold and work up to 30 continuous minutes performed 5 days per week
Why?
This response is correct because it allows for this currently sedentary client to begin exercising at his current fitness level with a goal to work toward 30 continuous minutes. The exercise intensity of “below the talk test threshold” is also appropriate for this client, as she must develop initial aerobic-base fitness before progressing to longer sessions or intervals.
ACE Personal Trainer Manual (5th ed.), pages 398-399 & 422-424
Question:
Henry is a healthy, 29-year-old male with no prior exercise experience. After an initial muscle-conditioning program that focused first on stability and mobility, followed by movement training with 1–2 sets of 15 repetitions of light- to moderate-intensity exercises for all major movements, Henry is ready to progress to a program that will help him work toward his goal of increasing muscle mass.
Which intensity range is MOST appropriate for causing muscular fatigue in an appropriate number of repetitions to facilitate muscle hypertrophy?
The Correct Answer is:
70 to 80% 1 RM
Why?
This answer is correct because eight to 12 repetitions corresponds with 70 to 80% of maximum resistance (1 RM) and is a sound training recommendation for safe and productive muscular hypertrophy.
One-repetition maximum (one rep maximum or 1RM) in weight training is the maximum amount of force that can be generated in one maximal contraction.[1] One repetition maximum can be used for determining an individual’s maximum strength and is the method for determining the winner in events such as powerlifting and weightlifting competitions. One repetition maximum can also be used as an upper limit, in order to determine the desired “load” for an exercise (as a percentage of the 1RM).
ACE Personal Trainer Manual (5th ed.), pages 355-356
Question:
After several months of sticking to his exercise program, a client informs you that he is pleased with his progress and would like to enhance his rate of building muscle mass by incorporating creatine supplementation into his current program.
Which of the following responses to this client’s inquiry about creatine is the MOST appropriate?
The Correct Answer is:
“While some research shows that creatine may enhance muscular performance, it would be best for you to discuss supplementation with your physician prior to taking it.”
Why?
It is the position of ACE that it is outside the defined scope of practice of a fitness professional to recommend, prescribe, or supply nutritional supplements to clients.
If a client wants to take supplements, a fitness professional should work in conjunction with a qualified registered dietitian or medical doctor to provide safe and effective nutrition education and recommendations. This response is the most appropriate because it encourages the client to discuss supplementation with a medical professional prior to taking the substance.
ACE Personal Trainer Manual (5th ed.), pages 9-10 & Appendix C