Practice Exam - Take 3 Flashcards
According to the ACE Integrated Fitness Training Model, what step in the training process best follows the testing of resting measures such as heart rate and blood pressure?
a. Core Function
b. Balance
c. Static Posture
d. Health-Related Assessments
c. Static Posture
Explanation: It is considered best to test a client’s static posture after taking resting measures but before getting into training.
You are conducting the hurdle step movement screen and take note that there is a major discrepancy between the right and left legs. Which exercise would you want to avoid until the discrepancy has been improved?
a. Plank
b. Step-ups
c. Bilateral squat
d. Split stance squat
c. Bilateral squat
Explanation: The hurdle step is an assessment to visualize asymmetry throughout the body. With a major discrepancy between the left and right sides, you would want to put together a strategy that focuses on correcting unilateral movements before conducting a bilateral movement such as a squat.
Oxygen is essential to all body tissues for survival. Which of the following is not a problem in the respiratory system that interferes with the body’s ability to provide enough oxygen for the increasing demand that occurs during aerobic exercise?
a. Lateral epicondylitis
b. Bronchitis
c. Emphysema
d. COPD
a. Lateral epicondylitis
Explanation: Lateral epicondylitis is commonly known as tennis elbow.
A static postural assessment is considered very useful and serves as a starting point from which a personal trainer can identify muscle imbalances. Your client exhibits an increased posterior thoracic curve and a decreased anterior lumbar curve. Which of the following postural deviations is your client experiencing?
a. Sway-back
b. Lordosis
c. Kyphosis
d. Flat-back
a. Sway-back
Explanation: Sway-back is a decreased anterior lumbar curve and increased posterior thoracic curve from neutral.
Which of the following statements is not true regarding participation and adherence in an exercise program?
a. A client’s past exercise history is a predictable behavior with exercise.
b. Social support plays an important role in maintaining an exercise program.
c. A client’s location relative to the exercise facility can have an influence.
d. Clients who perform moderate-intensity exercises are almost twice as likely to drop out.
d. Clients who perform moderate-intensity exercises are almost twice as likely to drop out.
Explanation: Clients tend to drop out twice as much when they do high-intensity workouts compared to moderate-intensity programs.
When on the treadmill, your client becomes dizzy and passes out. She hits her head on the ground. She is unconscious and non-responsive. What is an appropriate action to take?
a. Go to a phone and call 911.
b. Gently move her out of the way of bystanders and prop her head with a pillow.
c. Have a coworker call 911 while you stay with her.
d. Begin CPR.
c. Have a coworker call 911 while you stay with her.
Explanation: It is necessary to call 911 if your client is unconscious, but you should never leave your client. You should never move someone with a possible head or neck injury unless they are somewhere life threatening.
What is the purpose of CPR?
a. To help the body maintain perfusion.
b. To get air into the person’s lungs.
c. To keep the person conscious.
d. None of the above.
a. To help the body maintain perfusion.
Explanation: The purpose of CPR is to help the person’s body maintain perfusion, or blood flow and oxygen delivery to tissues.
Which of the following are utilized for aerobic energy production?
a. Creatine phosphate
b. Fatty acids
c. Glycogen
d. None of the above.
b. Fatty acids
Explanation: Fatty acids are the main substrate utilized for aerobic energy production.
What is the recommended movement speed per repetition for most machines and free weight exercises for beginners?
a. 6 seconds
b. 2 seconds
c. 4 seconds
d. 10 seconds
a. 6 seconds
Explanation: Six seconds is considered the best movement speed per repetition for new exercisers. It is recommended to be 1 to 3 seconds on the concentric part and 2 to 4 seconds on the eccentric part.
What is the biggest issue most people face when squatting?
a. Not enough ankle dorsiflexion
b. Too much ankle dorsiflexion
c. Quadriceps are not strong enough
d. None of the above
a. Not enough ankle dorsiflexion
Explanation: One of the most common problems people face when squatting is not enough ankle dorsiflexion and they have trouble keeping their heels down.
Which of the following adaptations to exercise is caused by general fluid accumulation in the spaces between muscle cells?
a. Sarcoplasmic hypertrophy
b. Myofibrillar hypertrophy
c. Transient hypertrophy
d. Catabolic Hypertrophy
c. Transient hypertrophy
Explanation: Transient hypertrophy, not to be confused with sarcoplasmic hypertrophy which is an increase in sarcoplasm around the muscle cells, is the condition in which fluid accumulates around muscle cells and quickly dissipates after exercise.
According to ACSM guidelines, what are the recommendations of cardiorespiratory exercise intensity and frequency for healthy adults?
a. Moderate-intensity exercise at least 5 days/wk
b. Moderate-intensity exercise at least 3 days/wk
c. Vigorous-intensity exercise at least 3 days/wk
d. Either a or c
d. Either a or c
Explanation: It is recommended by ACSM that a healthy adult participates in either moderate-intensity exercise 5 days per week, vigorous-intensity exercise 3 days per week, or a combination of the two.
Which of the following is an example of a concentric contraction?
a. Hamstrings in a leg extension
b. Hamstrings in a leg curl
c. Triceps in a bicep curl
d. Erector spinae in the upward portion of an abdominal crunch
b. Hamstrings in a leg curl
Explanation: A concentric contraction occurs when the agonist muscle shortens, generating force. This occurs during the force-producing phase of the exercise, which in this case the hamstrings produce in the curling phase of a leg curl.
Justin is performing bicep curls with dumbbells. As he lowers the weights and lengthens his arms, which type of contraction is the bicep experiencing?
a. Concentric contraction
b. Eccentric contraction
c. Progressive contraction
d. Isometric contraction
b. Eccentric contraction
Explanation: Eccentric is a type of muscle contraction in which the muscle lengthens against a resistance when it is stimulated.
Jim’s 1 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?
a. 100 pounds
b. 50 pounds
c. 75 pounds
d. 65 pounds
c. 75 pounds
Explanation: Most people can complete about 10 repetitions at 75% of their 1RM.
