Personal Trainer Online Practice Test Version 3 - 5th Edition Flashcards
The ________ and ________ are prime movers for external rotation of the humerus.
teres minor and infraspinatus
ACE’s Essentials of Exercise Science for Fitness Professionals, page 38
What is the PRIMARY energy system utilized during a resistance-training exercise set that is 60 to 90 seconds in duration?
Anaerobic glycolysis
This response is correct. Anaerobic glycolysis provides a convenient intermediate energy system between the phosphagen system and the aerobic production of ATP. Anaerobic glycolysis typically provides energy for high intensity exercise lasting up to a maximum of approximately 3 minutes. Thus an exercise set that lasts 60 to 90 seconds would be fueled by this system.
ACE’s Essentials of Exercise Science for Fitness Professionals, pages 73–74 & 222–223
True or False
Lateral Raise is an open-chain exercise movement.
TRUE
This response is correct. In open-chain exercises, the distal end of the chain is not fixed. In the example of a lateral shoulder raise, the distal end (i.e., the weight held in the hand) is not fixed and is free to move around the proximal/stable point.
ACE’s Essentials of Exercise Science for Fitness Professionals, page 114
During the initial interview, a client tells you that he worked with a personal trainer two days per week for one year while also participating in two to four group exercise classes per week, ranging from sports conditioning and indoor cycling to yoga. Then, six months ago, he started a new job that required heavy traveling. He did not work out for the first three months, but has since become a sporadic exerciser, completing workouts in hotel gyms or jogging when he has time, which is why he has signed up to work with you. Based on this information, what stages of change has he gone through since he was working with the previous trainer until now?
A) Maintenance > Preparation > Action
B) Maintenance > Contemplation > Preparation
B) Maintenance > Contemplation > Preparation
The client began in the maintenance stage when he was a participating in a regular exercise program for longer than 6 months. He then stopped exercising for 3 months when his workload increased, placing him in the contemplation stage where a client is sedentary but contemplating exercise. He then moved into preparation when he was exercising sporadically and preparing for a regular exercise program.
ACE Personal Trainer Manual (5th ed.), pages 71-72
What muscles would you suspect are MOST likely to be weak in a client whose knees fall inward during the bend and lift screen?
A) Quadriceps and hamstrings
B) Gluteus medius and maximus
B) Gluteus medius and maximus
When the knees fall inward during a bend and lift screen it is due to an insufficient activation (or weakness) of the gluteus group which would include the gluteus medius and maximus.
ACE Personal Trainer Manual (5th ed.), page 168-169
You are working with a 36-year-old female client who trains with you two days per week for resistance, balance, and flexibility training, and also runs for 30 minutes 3–4 days per week at just below the talk-test threshold. She has decided to run her first half-marathon with her sister, who is also running her first half-marathon to celebrate her 40th birthday. Their goal is to have fun while feeling good throughout the event. Which general training program would be MOST appropriate according to her current program, fitness level, and goals?
A) Continue with steady-state running below talk-test threshold and gradually progress mileage during one run per week until she can complete a run of 8–10 miles (12.9–16.1 km)
B) Assess HR at VT1 to use as a training marker for pacing and the introduction of aerobic intervals, and progress her weekly long run until she can complete 11–12 miles (17.7–19.3 km)
Assess HR at VT1 to use as a training marker for pacing and the introduction of aerobic intervals, and progress her weekly long run until she can complete 11–12 miles (17.7–19.3 km)
Assessing HR at VT1 is the MOST appropriate test for this client because the trainer can use this marker for pacing and the introduction of aerobic intervals. Additionally, building up the client’s mileage to the 11–12 mile range will have her within 9–19% of the half-marathon distance (13.1 miles) going into the event. This would allow for a reasonably safe jump in distance, allowing her to feel good throughout the event.
ACE Personal Trainer Manual (5th ed.), pages 422 & 426-428
You are working with a client who has type 2 diabetes and has been cleared by her physician for exercise. Which of the following would be MOST appropriate for her initial resistance-training program?
A) Circuit training consisting of two sets of 16-20 repetitions on 8–10 exercises using mostly medicine balls, cables, bodyweight, and stability balls at an intensity of 60–70% of 1 RM
B) Two sets of 8–12 repetitions of 8–10 exercises addressing all major muscle groups using mostly selectorized equipment (machines) at an intensity of 70–80% of 1 RM
B) Two sets of 8–12 repetitions of 8–10 exercises addressing all major muscle groups using mostly selectorized equipment (machines) at an intensity of 70–80% of 1 RM
It is recommended that individuals with type 2 diabetes may also derive benefit from low- to moderate-intensity resistance training consisting of 8 to 12 repetitions of 8 to 10 different exercises twice a week. Clients with type 2 diabetes should train at a moderate intensity, such as a RPE of 11 to 16, using mostly selectorized equipment (machines).
ACE Personal Trainer Manual (5th ed.), page 529-530
A client brings you the food label of her favorite snack, which lists the following nutrient information:
Calories: 120
Servings per container: 4
Calories from fat: 36
Total fat: 4 g
Total carbohydrate: 20 g
Total protein: 1 g
If she eats the entire package, how many calories will she consume and what is the percentage of calories from fat?
480 calories; 30% of calories from fat
Why?
This response is correct. If your client eats the entire package she will consume 480 calories and 30% of those calories will be from fat.
120 kcal x 4 servings = 480 kcal per serving
36 kcal from fat / 120 kcal per serving = 0.3 x 100 = 30% of calories from fat
ACE’s Essentials of Exercise Science for Fitness Professionals, pages 172–173
_______ activites should be avoided for clients who have osteoporosis and a fracture because of the excessive and repetitive jarring nature of the activity.
Jumping
Other activities that may need to be avoided depending on the clients condition and health status include:
Spinal Flexion, crunches, and rowing machines
Jumping and high-impact aerobics
Trampolines and step aerobics
Abducting or adducting the legs against resistance
Pulling on the neck with hands behind the head
ACE Personal Trainer Manual (5th ed.), page 538
TRUE or FALSE
In addition to compensated glenohumeral movement patterns, a lack of mobility in the glenohumeral joint is MOST likely to lead initially to Scapulothoracic instability
TRUE
Stability and mobility are inversely related. With decreased mobility in the glenohumeral joint comes increased scapulothoracic instability.
ACE Personal Trainer Manual (5th ed.), pages 263-265
TRUE or FALSE
Temperature = 90° F (32° C); relative humidity = 60% produces the GREATEST heat stress and would warrant modifying an outdoor workout to decrease the risk of heat-related illness
TRUE
With a temperature of 90° F and 60% humidity, the heat index equates to 100°F (38), which would warrant modifying an outdoor workout to decrease the risk of heat-related illness. This is also the highest heat index listed of the four scenarios. Therefore, this specific combination of environmental factors would produce the GREATEST likelihood of heat stress.
Understand the trend of table 2-4, humidity becomes a danger as the temperature increases.
ACE’s Essentials of Exercise Science for Fitness Professionals, page 87
In order to be adequately protected, which pair of insurance policies would it be MOST important for a personal trainer to hold if he or she trains clients in their own homes?
Professional liability insurance and a specific insurance rider
Why?
This response is correct. The best pair of insurance policies for a personal trainer to hold if he or she trains clients in their own homes would be professional liability insurance and a specific insurance rider, which is a special addition made to typical policy provisions.
ACE Personal Trainer Manual (5th ed.), pages 663-666
Read pages: ACE Personal Trainer Manual (5th ed.), pages 120-121
Read pages: ACE Personal Trainer Manual (5th ed.), pages 120-121
