Quiz Answers ACE PT

Quiz #1: Chapter 1 Human Anatomy
ACEs Essentials of Exercise Science for Fitness

Professionals
1) When comparing the medial epicondyle of the humerus to the lateral epicondyle
of the humerus, which of the following statements is correct?
a. The medial epicondyle is more toward the front of the body than the lateral
epicondyle
b. The medial epicondyle is more toward the back of the body than the lateral
epicondyle
c. The medial epicondyle is more toward the midline of the body than the lateral
epicondyle
d. The medial epicondyle is more away from the midline of the body than the
lateral epicondyle
Explanation
c. The medial epicondyle is more toward the midline of the body than the lateral
epicondyle
The term medial means toward the midline of the body, while the term lateral
means away from the midline of the body.
ACEs Essentials of Exercise Science for Fitness Professionals, p.
) Which of the following is NOT one of four types of tissue found in the human
body?
a. !uscular
b. "er#ous
c. $pithelial
d. %ascular
Explanation
d. %ascular
The four primary types of tissue are muscular, ner#ous, connecti#e, and epithelial.
ACEs Essentials of Exercise Science for Fitness Professionals, p. &
&) Which of the four components of blood carries hormones, food materials, ions,
and gases throughout the body?
a. 'lasma
b. (ed blood cells
c. White blood cells
d. 'latelets
Explanation
a. 'lasma
The li)uid component of blood, called plasma, is responsible for carrying hormones,
plasma proteins, food materials *e.g., carbohydrates, amino acids, lipids), ions *e.g.,
sodium, chloride, bicarbonate), and gases *e.g., o+ygen, nitrogen, carbon dio+ide)
throughout the body.
ACEs Essentials of Exercise Science for Fitness Professionals, p. &,-
-) When blood is .owing through the heart, where does it go after passing through
the tricuspid #al#e?
a. (ight atrium
b. /eft atrium
c. (ight #entricle
d. /eft #entricle
Explanation
c. (ight #entricle
0lood passes through the tricuspid #al#e on its way from the right atrium to the
right #entricle.
ACEs Essentials of Exercise Science for Fitness Professionals, p. 1
2) The a#erage person3s breathing rate through the nose is e)ual to 4 to &4 liters
per minute while at rest.
a. True
b. 5alse
Explanation
b. 5alse
6umans normally breathe appro+imately 2 to 1 liters of air per minute through the
nose when at rest, but use the mouth as the primary passageway for air when
#entilation is increased to appro+imately 4 to &4 liters per minute during e+ercise.
1) Which of the following mo#ements takes place in the frontal plane?
a. 8epression of the scapulae
b. 5le+ion at the elbow
c. $+tension at the hip
d. 9upination at the wrist
Explanation
The mo#ements that take place in the frontal plane are as follows:
;bduction
;dduction
$le#ation
8epression
<n#ersion
$#ersion
=) Which of the following statements about .e+ibility is CORRECT?
a. ;s people age, .e+ibility naturally increases due to decreased collagen le#els.
b. !ales are generally more .e+ible than females.
c. >ollagen is made up of proteins that limit motion and resist stretch.
d. The build?up of scar tissue after in@ury often increases .e+ibility.
Explanation
c. >ollage is made up proteins that limit motion and resist stretch.
9tructures containing large amounts of collagen tend to limit motion and resist
stretch. Thus, collagen Abers are the main constituents of tissues such as ligaments
and tendons that are sub@ected to a pulling force. (egarding the other options,
.e+ibility decreases with aging, females are generally more .e+ible than males, and
scar tissue limits .e+ibility.
ACEs Essentials of Exercise Science for Fitness Professionals, p. &4 B &
7) Which pair of shoulder muscles is BEST strengthened by shoulder shrugs
performed with resistance?
a. (homboid ma@or and rhomboid minor
b. 'ectoralis minor and serratus anterior
c. /e#ator scapulae and trapeCius
d. Teres ma@or and latissimus dorsi
Explanation
c. /e#ator scapulae and trapeCius
These two muscles that act at the shoulder girdle to ele#ate the scapula are
eDecti#ely targeted by shoulder shrugs.
ACEs Essentials of Exercise Science for Fitness Professionals, p. &2 B &7
E) The birddog is an eDecti#e e+ercise for which of the following muscles that act at
the trunk?
a. !ultiAdi
b. $rector spinae
c. (ectus abdominis
d. Trans#erse abdominis
Explanation
a. !ultiAdi
The multiAdi, which contribute to spinal stability during trunk e+tension, rotation,
and side?bending, are eDecti#ely targeted by the birddog.
ACEs Essentials of Exercise Science for Fitness Professionals, p. -&
14) Which category of hip muscles is primarily responsible for hip adduction?
a. ;nterior muscles
b. 'osterior muscles
c. !edial muscles
d. /ateral muscles
Explanation
c. !edial muscles
The medial hip muscles *i.e., those hip muscles closer to the midline of the body),
including the pectineus, adductor bre#is, adductor longus, gracilis, and adductor
magnus, are primarily responsible for hip adduction.
ACEs Essentials of Exercise Science for Fitness Professionals, p. --
Quiz #: Chapter Exer!i"e #hy"iolo$y
Professionals
1) Which of the following is NOT a beneAt of regular physical acti#ity?
a. 8ecreased an+iety and depression
b. <mpro#ed lipid proAle
c. <mpro#ed glucose control
d. <ncreased diastolic blood pressure
Explanation
d. <ncreased diastolic blood pressure
9ome of the beneAts of regular e+ercise include impro#ed cardio#ascular function,
lowered systolic and diastolic blood pressure, decreased body weight and fat mass,
impro#ed lipid proAle, impro#ed glucose control, decreased an+iety and depression,
enhanced feelings of well?being, decreased incidence of se#eral cancers *e.g.,
colon, breast, prostate), and decreased incidence of osteoporosis.
ACEs Essentials of Exercise Science for Fitness Professionals, p. 1=,17
) >ardiac output is deAned as the amount of blood pumped during each heart beat.
a. True
b. 5alse
Explanation
b. 5alse
The amount of blood pumped during each heartbeat is called the stroke #olume.
>ardiac output is the product of stroke #olume and heart rate, and therefore is
deAned as the amount of blood pumped per minute.
ACEs Essentials of Exercise Science for Fitness Professionals, p. =4
&) %ery little of the FFFFFFFFFF a person consumes is used for energy production.
a. 5at
b. >arbohydrate
c. 'rotein
d. 5iber
Explanation
c. 'rotein
Gf the three macronutrients, relati#ely little protein is used for energy production
e+cept in e+treme cases of caloric restriction. 'rotein is principally used in the
growth and repair of tissue or is e+creted.
ACEs Essentials of Exercise Science for Fitness Professionals, p. =1,=
-) Which of the primary energy systems supplies enough energy for no more than
14 seconds of all?out e+ertion?
a. 'hosphagen system
b. ;naerobic glycolysis
c. ;erobic glycolysis
d. 0eta o+idation
Explanation
a. 'hosphagen
The total amount of ;T' and creatine phosphate *>') stored in muscle is #ery small,
and thus the amount of energy a#ailable for muscular contraction is e+tremely
limited. There is probably enough energy a#ailable from the phosphagens for only
about 14 seconds of all?out e+ertion, if there were not continual resynthesis of ;T'.
ACEs Essentials of Exercise Science for Fitness Professionals, p. =
2) /ow?intensity e+ercise is the best way to lose weight because it burns a higher
percentage of fat than e+ercise at a higher intensity.
a. True
b. 5alse
Explanation
b. 5alse
8uring high?intensity e+ercise, the total number of calories burned is much higher
than during low?intensity e+ercise, and negates the higher percentage coming from
fat. 8uring low?intensity bouts, a higher percentage of calories is coming from fat,
but the total number of fat calories is less than during high?intensity workouts. <t is
important to remember that the total number of calories burned is what determines
weight loss, regardless of the source of those calories.
ACEs Essentials of Exercise Science for Fitness Professionals, p. =1
1) ;t what stage of an e+ercise bout are phosphagen stores being replenished,
remaining lactate being remo#ed from the blood, and the metabolic rate
decreasing?
a. <mmediately after the commencement of e+ercise
b. ;s the body approaches steady state
c. 8uring steady?state training
d. ;fter the cessation of e+ercise
Explanation
d. ;fter the cessation of e+ercise
The energy produced after the cessation of e+ercise *e+cess poste+ercise o+ygen
consumption , $'G>) is used to replenish the depleted phosphagens, to eliminate
accumulated lactate if it has not already been cleared from the blood, and to restore
other homeostatic conditions *e.g., thermoregulation, tissue resynthesis). ;s the
body returns to normal temperature, the metabolic rate will return to normal.
ACEs Essentials of Exercise Science for Fitness Professionals, p. =E
=) Which of the following is an adaptation speciAcally seen with regular
weightbearing e+ercise?
a. <ncrease in respiratory capacity
b. <mpro#ed cardiac output eHciency
c. <ncrease in bone density
d. <mpro#ed lean body mass
Explanation
c. <ncrease in bone density
The concept of the 9;<8 principle is that the body will adapt to the speciAc
challenges imposed upon it, as long as the program progressi#ely o#erloads the
system being trained. 9tudies ha#e shown that weightbearing e+ercise promotes
impro#ed bone density, which is a key factor in the pre#ention of osteoporosis,
particularly in women.
ACEs Essentials of Exercise Science for Fitness Professionals, p. 71,7
7) Which hormone promotes triglyceride breakdown to aid in maintaining blood
glucose?
a. %asopressin
b. >ortisol
c. "orepinephrine
d. $strogen
Explanation
b. >ortisol
>ortisol is a glucocorticoid and plays a ma@or role in maintaining blood glucose
during prolonged e+ercise by promoting protein and triglyceride breakdown. >ortisol
is also a ma@or stress hormone and is ele#ated when the body is under too much
stress, either from too much e+ercise or inade)uate regeneration.
ACEs Essentials of Exercise Science for Fitness Professionals, p. 7-
E) (eplacing body .uid as it is lost is an important guideline to follow whether
e+ercising in the heat or in the cold.
a. True
b. 5alse
Explanation
a. True
(eplacing body .uids as they are lost is important when e+ercising in either the
heat or the cold. <n the cold, .uid loss may not be as ob#ious as when e+ercising in
the heat. 6owe#er, when e+ercising in cold air, large amounts of water are lost from
the body during respiration.
ACEs Essentials of Exercise Science for Fitness Professionals, p. 71 B 7E
14) Which of the following is NOT one of the primary symptoms of altitude
sickness?
a. 9hortness of breath
b. 'rofuse sweating
c. 6eadache
d. "ausea
Explanation
b. 'rofuse sweating
While shortness of breath, headache, and nausea *along with lightheadedness) are
all symptoms of altitude sickness, profuse sweating is one of the primary symptoms
of heat e+haustion.
ACEs Essentials of Exercise Science for Fitness Professionals, p. 7= B 7E
Quiz #%: Chapter % &un'amental" o( Applie' )ine"iolo$y
Professionals
1) Which of "ewton3s laws of motion is described as follows? ; body at rest will stay
at rest and a body in motion will stay in motion *with the same direction and
#elocity) unless acted upon by an e+ternal force.
a. /aw of gra#ity
b. /aw of reaction
c. /aw of inertia
d. /aw of acceleration
Explanation
c. /aw of inertia
"ewton3s Arst law of motion, known as the law of inertia, states that a body at rest
will stay at rest and that a body in motion will stay in motion *with the same
direction and #elocity) unless acted upon by an e+ternal force. <n addition, a body3s
inertial characteristics are proportional to its mass, which is why it is harder to start
*or stop) mo#ing a hea#y ob@ect than a lighter one.
) Which of the following is an e+ample of a multiplanar mo#ement from the
anatomical position?
b. 'ronation of the forearm
c. 8orsi.e+ion of the ankle
d. Gpposition of the thumb
Explanation
d. Gpposition of the thumb
Gpposition of the thumb is a mo#ement uni)ue to primates and humans that follows
a semicircle toward the little Anger. $ach of the other mo#ements is uniplanar.
ACEs Essentials of Exercise Science for Fitness Professionals, p. 14E
&) ;ssuming a client is lifting the same amount of weight, he or she can create more
resistance by mo#ing the weight closer to the working @oint.
a. True
b. 5alse
Explanation
b. 5alse
To create more resistance with the same amount of weight, mo#e the weight farther
from the working @oint. To lessen the resistance as fatigue occurs, mo#e the weight
closer to the working @oint.
-) ; muscle with which of the following muscle arrangements has the *O+EST
force production, but the H,-HEST speed of contraction?
a. Inipennate
b. 0ipennate
c. !ultipennate
d. /ongitudinal
Explanation
d. /ongitudinal
'enniform muscles, which include unipennate, bipennate, and multipennate
muscles, are designed for higher force production than longitudinal muscles.
/ongitudinal muscles are long and thin and ha#e parallel Abers that run in the same
direction as the length of the muscle. This type of Aber arrangement allows for
speed of contraction.
ACEs Essentials of Exercise Science for Fitness Professionals, p. 11,11&
2) 9tatic balance e+ercises often in#ol#e FFFFFFFFFFFFFFF.
a. Widening the base of support
b. "arrowing the base of support
c. 9hifting the line of gra#ity outside the base of support
d. 9hifting the line of gra#ity through rotary motion
Explanation
b. "arrowing the base of support
To work on static balance with a client or class participant, the Atness professional
can make the indi#idual3s base of support narrower to stimulate adaptation to the
imposed demand. Widening the base of support lessens the balance challenge.
ACEs Essentials of Exercise Science for Fitness Professionals, p. 112,111
1) What muscles are strengthened when a client performs side?lying leg lifts with
the lower leg?
a. ;dductors
b. ;bductors
c. <nternal rotators
d. $+ternal rotators
Explanation
a. ;dductors
8uring side?lying leg lifts *lower leg), the adductors work concentrically in the
upward phase and eccentrically in the downward phase.
=) The soleus, gastrocnemius, and plantaris are located in which compartment of
the lower leg?
a. ;nterior tibial compartment
b. 'osterior tibial compartment
c. 8eep posterior compartment
d. 9uperAcial posterior compartment
Explanation
d. 9uperAcial posterior compartment
The soleus, gastrocnemius, and popliteus are all located in the superAcial posterior
compartment of the lower leg and ser#e as primary plantar.e+ors of the ankle @oint.
ACEs Essentials of Exercise Science for Fitness Professionals, p. 1&
7) When e#aluating a new client3s posture, a personal trainer notices a long outward
cur#e of the thoracic spine with an accentuated lumbar cur#e and a backward shift
of the upper trunk. What postural de#iation does this client ha#e?
a. Jyphosis
b. /ordosis
c. 5lat back
d. 9way back
Explanation
d. 9way back
9way?back posture is a long outward cur#e of the thoracic spine with an
accentuated lumbar cur#e and a backward shift of the upper trunk. <t is often
accompanied by rounded shoulders, a sunken chest, and a forward?tilted head. <f an
indi#idual has this postural abnormality and cannot acti#ely assume a neutral?spine
posture, the Atness professional should refer him or her to a physician.
E) Which of the following muscles plays a #ital role *with the mulitAdi) in pro#iding
feedback to the central ner#ous system about spinal @oint position before dynamic
forces in the e+tremities destabiliCe the spine?
a. Trans#erse abdominis
b. (ectus abdominis
c. <nternal obli)ues
d. $+ternal obli)ues
Explanation
a. Trans#erse abdominis
>oacti#ation of the trans#erse abdominis and multiAdi muscles occur before any
mo#ements of the limbs. 9peciAcally, these two muscles are acti#ated an a#erage
of &4 milliseconds before shoulder mo#ement and 114 milliseconds before leg
mo#ement. What is the importance of this temporal pattern of trunk muscle
recruitment? The trans#erse abdominis and multiAdi muscles are thought to play a
#ital role in pro#iding feedback about spinal @oint position, and thus forewarn the
central ner#ous system about impending dynamic forces to be created in the
e+tremities that may destabiliCe the spine.
ACEs Essentials of Exercise Science for Fitness Professionals, p. 1&&
14) 9houlder girdle is the formal term for the FFFFFFFFFFFFFFF.
a. 9K> @oint
b. ;K> @oint
c. 9KT articulation
d. LK6 @oint
Explanation
c. 9KT articulation
9houlder girdle is the formal term for scapulothoracic *9KT) articulation, which
consists of the muscles and fascia connecting the scapula to the thora+.
ACEs Essentials of Exercise Science for Fitness Professionals, p. 1&-
Quiz #.: Chapter . Nutrition
Professionals
1) >arbohydrates, which are the body3s preferred energy source, contain how many
kilocalories per gram?
a. kcalKg
b. - kcalKg
c. = kcalKg
d. E kcalKg
Explanation
b. - kcalKg
!ade up of chains of sugar molecules, carbohydrates contain about - kcalKg.
'roteins also contain - kcalKg, while fat contains E kcalKg and alcohol contains =
kcalKg.
ACE Essentials of Exercise Science for Fitness Professionals, p. 114
) >ontributing to cell membrane function, making bile acids essential for fat
absorption, metaboliCing fat?soluble #itamins, and making #itamin 8 are all
functions of which nutrient?
a. 'rotein
b. >arbohydrate
c. >holesterol
d. Gmega?& fatty acids
Explanation
c. >holesterol
>holesterol, a fat?like, wa+y, rigid four?ring structure, plays an important role in cell
membrane function. <t also helps to make bile acids *which are important for fat
absorption), metaboliCe fat?soluble #itamins *;, 8, $, and J), and make #itamin 8
and some hormones such as estrogen and testosterone.
&) Which of the following /0ST be consumed in the diet?
a. %itamin J
b. 0iotin
c. %itamin 8
d. 5olate
Explanation
d. 5olate
%itamins must be consumed through food with only three e+ceptions: #itamin J and
biotin can also be produced by normal intestinal .ora *bacteria that li#e in the
intestines and are critical for normal gastrointestinal function), and #itamin 8 can be
self?produced with sun e+posure.
-) ; client who @ust found out she is pregnant asks what foods to eat to increase her
intake of folic acid. What would be the BEST response?
a. Lreen leafy #egetables, organ meats, dried peas, beans, and lentils
b. >itrus fruits, berries, and #egetables
c. Lreen leafy #egetables, fruit, dairy, and grain products
d. !ilk, li#er, eggs, and peanuts
Explanation
a. Lreen leafy #egetables, organ meats, dried peas, beans, and lentils
These foods are the best sources of folate, or folic acid. >itrus fruits, berries, and
#egetables are good sources of #itamin >M green leafy #egetables, fruit, dairy, and
grain products are good sources of #itamin JM and milk, li#er, eggs, and peanuts are
good sources of choline.
ACE Essentials of Exercise Science for Fitness Professionals, p. 11-
2) Which of the following minerals has a recommended dietary allowance *(8;) that
is more than twice as high for women than it is for men?
a. Ninc
b. <ron
c. 'hosphorus
d. >opper
Explanation
b. <ron
The (8; for iron for women is 17 mg, while it is only 7 mg for men. <ron plays an
essential role in hemoglobin formation, impro#es blood )uality, and increases
resistance to stress and disease.
1) ; client must achie#e a 1,444?calorie deAcit per day in order to lose 1 lb per
week.
a. True
b. 5alse
Explanation
b. 5alse
&,244 calories O 1 lb. Therefore, a 1,444 calorie per day deAcit will lead to a loss of
lb per week. The Dietary Guidelines recommend that those trying to lose weight
aim for a 244?calorie deAcit per day, achie#ed through decreased caloric intake
andKor increased physical acti#ity. G#er the course of a week, the &,244 calorie
deAcit should lead to a loss of 1 pound. 5or optimal long?term success and o#erall
health, gradual weight loss of no more than 1 to pounds per week is best.
ACE Essentials of Exercise Science for Fitness Professionals, p. 1=-
=) Which of the following is NOT among the 14 insights gleaned from the
e+periences of the "ational Weight >ontrol (egistry?
a. $at breakfast
b. 0e mindful
c. ;#oid the scale
d. 0e optimistic
Explanation
c. ;#oid the scale
While it is not ad#isable to become obsessi#e about weight to the nearest 4.41
pounds, people who maintain their weight loss keep tabs on the scale, weighing
themsel#es at least once per week.
ACE Essentials of Exercise Science for Fitness Professionals, p. 1=1
7) <n most cases, athletic performance will impro#e when the indi#idual is on a low?
fat diet where fat intake is below 12P of total calories.
a. True
b. 5alse
Explanation
b. 5alse
The ;merican 8ietetic ;ssociation recommends that athletes consume a
comparable proportion of food from fat as the general populationQthat is, 4 to
2P of total calories. There is no e#idence of a performance beneAt from a #ery
low?fat diet *R12P of total calories) or from a high?fat diet *S&4P of total calories).
E) ; client with which of the following conditions should recei#e comprehensi#e
nutrition counseling before beginning an e+ercise program?
a. Gsteoporosis
b. 6yponatremia
c. 6ypertension
d. 8iabetes
Explanation
d. 8iabetes
<t is especially important for people with diabetes to balance nutrition intake with
e+ercise and insulin or other medications in order to maintain a regular blood sugar
le#el throughout the day. ;ll indi#iduals with diabetes who ha#e not already had a
comprehensi#e nutrition consultation prior to beginning an e+ercise program should
be referred to a registered dietitian for an e#aluation and nutrition education.
14) ; client who is also a high school soccer player is interested in using the
glycemic inde+ to guide him as he refuels after practices and matches. Which of
the following would be the BEST snack choice?
a. 8ried fruit
b. (ye bread
c. Gatmeal
d. 9trawberries
Explanation
a. 8ried fruit
6igh?L< carbohydrates, including dried fruit, are best for refueling. (ye bread is a
medium?L< carbohydrates, while oatmeal and strawberries are low?L<
carbohydrates.
ACE Essentials of Exercise Science for Fitness Professionals, p. 1=E
Quiz #1: Chapter 1 #hy"iolo$y o( Trainin$
Professionals
1) The sinoatrial node *9; node), which is sometimes called the pacemaker of the
heart, is located in which chamber of the heart?
a. (ight atrium
b. (ight #entricle
c. /eft atrium
d. /eft #entricle
Explanation
a. (ight atrium
The 9; node is located on the posterior wall of the right atrium, while the
atrio#entricular node *;% node) is located on the .oor of that same chamber.
ACEs Essentials of Exercise Science for Fitness Professionals, p. 1-
) Which of the following is NOT a method the body uses to preser#e blood #olume
during steady?state e+ercise?
a. <ncreasing heart rate
b. <ncreasing stroke #olume
c. <ncreasing #asoconstriction in non?working muscles
d. (eleasing #asopressin and aldosterone
Explanation
b. <ncreasing stroke #olume
The following changes take place to preser#e blood #olume:
; progressi#e increase in heart rate at steady?state e+ercise to maintain
cardiac output and oDset the small decrease in stroke #olume associated with
the .uid loss
; compensation in blood pressure #ia further #asocontriction in the non?
e+ercising regions to maintain peripheral resistance and blood pressure
; release of hormonesQantidiuretic hormone, or #asopressin, and
aldosteroneQto help reduce water and sodium losses from the body
&) Tidal #olume decreases after an e+erciser crosses the second #entilatory
threshold *%T).
a. True
b. 5alse
Explanation
a. True
8uring subma+imal e+ercise *before reaching %T), #entilation increases linearly
with o+ygen consumption and carbon dio+ide production. This occurs primarily
through an increase in tidal #olume *i.e., the #olume of air inhaled and e+haled per
breath). ;t higher or near?ma+imal intensities, the fre)uency of breathing becomes
more pronounced and minute #entilation rises disproportionately to the increases in
o+ygen consumption. Tidal #olume decreases as breathing rate increases.
ACEs Essentials of Exercise Science for Fitness Professionals, p. 1=
-) What hormone dilates the respiratory passages and reduces digesti#e acti#ity
and bladder emptying during physical acti#ity?
a. <nsulin
b. "orepinephrine
c. $pinephrine
d. >ortisol
Explanation
c. $pinephrine
<n addition to its eDects on the cardio#ascular and metabolic systems, epinephrine
dilates the respiratory passages to aid in mo#ing air into and out of the lungs, and
reduces digesti#e acti#ity and bladder emptying during e+ercise.
2) Which slow?acting hormone stimulates the mobiliCation of free fatty acids from
adipose tissue, mobiliCes glucose synthesis in the li#er, and decreases the rate of
glucose utiliCation in the cells?
a. Lrowth hormone
b. Llucagon
c. <nsulin
d. >ortisol
Explanation
d. >ortisol
>ortisol is a glucocorticoid released from the adrenal corte+ that stimulates free
fatty acid *55;) mobiliCation from adipose tissue, mobiliCes glucose synthesis in the
li#er *i.e., gluconeogenesis), and decreases the rate of glucose utiliCation by the
cells. <ts eDect is slow, howe#er, allowing other fast?acting hormones such as
epinephrine and glucagon to primarily deal with glucose and 55; mobiliCation.
ACEs Essentials of Exercise Science for Fitness Professionals, p. 1E
1) What is the only macronutrient whose stored energy generates adenosine
triphosphate *;T') anaerobically?
a. 'rotein
b. 5at
c. >holesterol
d. >arbohydrate
Explanation
d. >arbohydrate
>arbohydrate ser#es as the ma@or food fuel for the metabolic production of
adenosine triphosphate *;T'), which is a chemical compound re)uired for all cellular
work. <mportantly, carbohydrate is the only macronutrient whose stored energy
generates ;T' anaerobically. This is crucial during ma+imal e+ercise that re)uires
rapid energy release abo#e le#els supplied by aerobic metabolism.
=) Which mechanism of thermoregulation is the ma@or contributor during e+ercise?
a. >on#ection
b. (adiation
c. $#aporation
d. $+cretion
Explanation
c. $#aporation
Though e#aporation accounts for only 4P of thermoregulation while at rest, it
accounts for appro+imately 74P of thermoregulation during e+ercise.
7) What is the primary ad#antage of the increase in blood #olume that results from
chronic cardiorespiratory e+ercise?
a. 8ecreased cardiac stress
b. <mpro#ed %Gma+
c. $nhanced o+ygen deli#ery to working muscles
d. (educed work en#ironment for the heart
Explanation
c. $nhanced o+ygen deli#ery to working muscles
; physical?performance ad#antage of reduced blood #iscosity, which is direct result
of the increased blood #olume, is that it enhances o+ygen deli#ery to the acti#e
skeletal muscles, because the blood .ows more easily through the #essels, including
the capillaries. The other three choices are associated with increases in heart siCe
and #olume.
ACEs Essentials of Exercise Science for Fitness Professionals, p. =
E) 8uring what phase of the general adaptation syndrome will a client see
progressi#e increases in muscle siCe and strength?
a. 9hock phase
b. ;daptation phase
c. ;larm phase
d. $+haustion phase
Explanation
b. ;daptation phase
The adaptation phase, or resistance phase, generally begins around weeks four
through si+ and represents ma@or muscular adaptations *biochemical, mechanical,
and structural). This phase is characteriCed by progressi#e increases in muscle siCe
and strength.
ACEs Essentials of Exercise Science for Fitness Professionals, p. &
14) ;n indi#idual is using a resistance band to perform #ery short?duration *less
than seconds per stretch) hamstring stretches in sets of eight repetitions. What
.e+ibility?training techni)ue is this person using?
a. 0allistic stretching
b. 8ynamic stretching
c. 'ropriocepti#e neuromuscular facilitation
d. ;cti#e isolated stretching
Explanation
d. ;cti#e isolated stretching
;cti#e isolated stretching follows a design similar to a traditional strength?training
workout. <nstead of holding stretches for 12 to &4 seconds at a point of resistance
*i.e., mild discomfort), stretches are ne#er held for more than two seconds. The
stretch is then released, the body segment returned to the starting position, and the
stretch is repeated for se#eral repetitions.
ACEs Essentials of Exercise Science for Fitness Professionals, p. -&
Quiz #2: Chapter 1 Role an' S!ope o( #ra!ti!e (or the
#er"onal Trainer
ACEs Personal Trainer Manual, 4
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Edition
1) !ost health beneAts occur with at least FFFFFFFFFF a week of moderate?intensity
physical acti#ity, such as brisk walking. ;dditional beneAts occur with more physical
acti#ity.
a. 14 minutes
b. =2 minutes
c. 124 minutes
d. 174 minutes
Explanation
c. 124 minutes
!ost health beneAts occur with at least 124 minutes a week of moderate?intensity
physical acti#ity, such as
brisk walking. ;dditional beneAts occur with more physical acti#ity.
ACE Personal Trainer anual, -
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edition, >hapter 1, p. -
) Which of the following accounts for the uni)ue position that personal trainers
hold in the allied healthcare continuum?
a. They are able to pro#ide detailed dietary planning to combat chronic illnesses
b. They are at the top of the allied healthcare pyramid due to the e+tended time
they spend with clients
c. They are able to show clients how to e+ercise eDecti#ely while following
physicians3 general recommendations
d. They are licensed professionals who can prescribe speciAc e+ercise programs
Explanation
c. They are able to show clients how to e+ercise eDecti#ely while following
physicians3 general recommendations
While other members of the allied healthcare continuum might also gi#e patients or
clients guidelines for general e+ercise *e.g., try to walk up to &4 minutes per day,
most days of the week), few of them actually teach clients !o" to e+ercise
eDecti#ely. This is where personal trainers hold a uni)ue position in the allied
healthcare continuum.
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edition, >hapter 1, p. 1
&) What is the primary purpose of a Atness certiAcation?
a. To protect the public from harm
b. To pro#e mastery of the profession
c. To increase one3s earning potential
d. To pro#ide hands?on e+perience
Explanation
a. To protect the public from harm
The primary purpose of a certiAcation is to protect the public from harm by
assessing if the professional can perform the @ob in a safe and eDecti#e manner.
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edition, p. =
-) Which of the following is NOT part of the deAnition of scope of practice?
a. The legal range of ser#ices that professionals in a gi#en Aled can pro#ide
b. The code of ethics that must be adhered to while in the workplace
c. The setting in which the ser#ices can be pro#ided
d. Luidelines or parameters that must be followed
Explanation
b. The code of ethics that must be adhered to while in the workplace
; scope of practice deAnes the legal range of ser#ices that professionals in a gi#en
Aeld can pro#ide, the settings in which those ser#ices can be pro#ided, and the
guidelines or parameters that must be followed.
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edition, p. =
2) ;ccording the general scope of practice for Atness professionals, personal
trainers can rehabilitate clients who are reco#ering from musculoskeletal in@uries.
a. True
b. 5alse
Explanation
b. 5alse
'ersonal trainers can design e+ercise programs once clients ha#e been released
from rehabilitation, but they cannot rehabilitate clients after in@ury.
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edition, p. 7
1) ;s a general rule, ;>$ recommends that candidates allow FFFFFFFFFF of study
time to ade)uately prepare for the ;>$ 'ersonal Trainer >ertiAcation $+am.
a. 1 to & months
b. & to 1 months
c. 1 to E months
d. E to 1 months
Explanation
b. & to 1 months
;s a general rule, ;>$ recommends that candidates allow three to si+ months of
study time to ade)uately prepare for the ;>$ 'ersonal Trainer >ertiAcation $+am.
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edition, p. 14
=) 8iagnosing the cause of a client3s lordosis posture and prescribing an e+ercise
program to treat it is within a personal trainer3s scope of practice.
a. True
b. 5alse
Explanation
b. 5alse
5itness professionals must ne#er diagnose a client3s condition or prescribe any
treatment.
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edition, p. 11
7) To renew certiAcation for a new two?year cycle, ;>$?certiAed 'rofessionals must
complete a minimum of FFFFF hours of continuing education credits and maintain a
current certiAcate in FFFFFFFFFFFFFFFF and, if li#ing in "orth ;merica, automated
e+ternal deAbrillation.
a. 14M cardiopulmonary resuscitation
b. 4M risk management
c. 4M cardiopulmonary resuscitation
d. &4M risk management
Explanation
c. 4M cardiopulmonary resuscitation
;>$ certiAcations are #alid for two years from the date earned, e+piring on the last
day of the month. To renew certiAcation for a new two?year cycle, ;>$?certiAed
'rofessionals must complete a minimum of 4 hours of continuing education credits
and maintain a current certiAcate in cardiopulmonary resuscitation and, if li#ing in
"orth ;merica, automated e+ternal deAbrillation.
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edition, p. 1
E) What should a personal trainer do if a client insists on using dietary supplements
despite the trainer3s assurance that his or her Atness goals can be met without
them?
a. (efer the client to the health club3s sales team
b. (efer the client to a registered dietitian or physician
c. >heck that the facility3s insurance policy co#ers the sale of these products
d. 9top training the client until he or she agrees to stop using these products
Explanation
b. (efer the client to a registered dietitian or physician
The personal trainer can help the client understand that Atness goals can be
reached without supplements and that supplements can ha#e negati#e and
potentially harmful side eDects. <f a client insists on using dietary supplements, the
personal trainer should refer the client to a )ualiAed physician or registered dietitian
for guidance.
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edition, p. 1-
14) Which of the following is an appropriate response to a client who mentions
being sore following a weekend tennis tournament?
a. (ecommending the use of o#er?the?counter anti?in.ammatory medications
b. (ecommending the use of a creatine supplement prior to his or her ne+t
tournament
c. 'ro#iding deep tissue massage to help relie#e the soreness
d. 8iscussing the proper techni)ue for icing the aDected areas
Explanation
d. 8iscussing the proper techni)ue for icing the aDected area
8iscussing the proper techni)ue for icing the aDected area is the appropriate
response. The other options all fall outside the ;>$ scope of practice.
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edition, p. 12
Quiz #3: Chapter #rin!iple" o( A'heren!e an'
/oti4ation
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Edition
1) ;dherence is deAned as the psychological dri#e that gi#es beha#ior direction and
purpose.
a. True
b. 5alse
Explanation
b. 5alse
5or the purposes of a Atness professional, e+ercise adherence refers to #oluntary
and acti#e in#ol#ement in an e+ercise program. !oti#ation is deAned as the
psychological dri#e that gi#es beha#ior direction and purpose.
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edition, p. 1
) !ore than FFFFP of people who start a new program will drop out within the Arst
si+ months.
a. 2
b. 24
c. 14
d. =2
Explanation
b. 24
!ore than 24P of people who start a new program will drop out within the Arst si+
months.
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edition, p. 1,=
&) Which of the following is NOT one of the three primary categories of potential
determinants for physical acti#ity?
a. 'ersonal attributes
b. 'hysical attributes
c. $n#ironmental factors
d. 'hysical?acti#ity factors
Explanation
b. 'hysical attributes
The potential determinants for physical acti#ity can be broken down into three
categories:
T 'ersonal attributes
T $n#ironmental factors
T 'hysical?acti#ity factors
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edition, p. =
-) Leneral trends re#eal that members of which of the following populations are
/OST *,)E*5 to be performing higher le#els of physical acti#ity in unsuper#ised
settings?
a. Glder adults
b. !en
c. Those with fewer years of education
d. Those in a lower socioeconomic bracket
Explanation
b. !en
!en demonstrate higher and more consistent acti#ity adherence than women.
/ower le#els of physical acti#ity participation are seen with increasing age, fewer
years of education, and low income.
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edition, p. =
2) What is arguably the most important and in.uential personal attribute #ariable
when predicting adherence to physical acti#ity?
a. ;cti#ity history
b. Gbesity le#el
c. >ardio#ascular disease status
d. 9ocial support network
Explanation
a. ;cti#ity history
;cti#ity history is arguably the most important and in.uential personal attribute
#ariable. <n super#ised e+ercise programs, past program participation is the most
reliable predictor of current participation. This relationship between past
participation and current participation is consistent across gender, obesity, and
coronary heart disease status.
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edition, p. =,7
1) FFFFFFFFFFFFFFFF is the most common e+cuse for not e+ercising and for dropping
out of an e+ercise program.
a. 'ercei#ed lack of time
b. /ack of access to facilities
c. /ack of social support
d. /ack of impro#ement
Explanation
a. 'ercei#ed lack of time
'ercei#ed lack of time is the most common e+cuse for not e+ercising and for
dropping out of an e+ercise program. The perception of not ha#ing enough time to
e+ercise is likely a re.ection of not being interested in or en@oying the acti#ity, or
not being committed to the acti#ity program.
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edition, p. 7
=) Which of the following indi#iduals is /OST *,)E*5 to adhere to a super#ised
physical?acti#ity program?
a. ; highly moti#ator beginner who elects to begin a #igorous?intensity e+ercise
program
b. ;n indi#idual who percei#es his health to be poor and had been encouraged
by his doctor to e+ercise
c. ;n obese man who is moti#ated by a fear of ad#erse health conditions that
are common in his family
d. ; middle?aged man who has prehypertension but belie#es he has personal
control o#er his health
Explanation
d. ; middle?aged man who has prehypertension but belie#es he has personal
control o#er his health
; belief in personal control o#er health outcomes is a consistent predictor of
unsuper#ised e+ercise acti#ity participation among healthy adults. (egarding the
other options, the drop?out rate in #igorous?intensity e+ercise programs is almost
twice as high as in moderate?intensity acti#ity programsM those who percei#e their
health to be poor are unlikely to start or adhere to an acti#ity programM and obese
indi#iduals are typically less acti#e than normal?weight indi#iduals, and are less
likely to adhere to super#ised e+ercise programs.
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edition, p. =,E
7) Which of the following terms is deAned as the belief in one3s own capabilities to
successfully engage in a beha#ior?
a. <ntrinsic moti#ation
b. 9elf?eHcacy
c. $+trinsic moti#ation
d. /ocus of control
Explanation
b. 9elf?eHcacy
9elf?eHcacy is deAned as the belief in one3s own capabilities to successfully engage
in a beha#ior.
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edition, p. &4
E) When de#eloping 9!;(T goals, which of the following types of goals should be
A6O,7E7?
a. /ong?term goals
b. Gutcome goals
c. "egati#e goals
d. 'erformance goals
Explanation
c. "egati#e goals
9etting negati#e goals puts the focus on the beha#ior that should be a#oided, not
the beha#ior to be achie#ed. <t is important that the client is thinking about
achie#ement, not a#oidance.
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edition, p. &&
14) What is the most important tool when dealing with a client who is at risk for
relapse?
a. $nhancing the client3s asserti#eness
b. 8e#eloping a system of social support
c. 'lanning ahead and being prepared
d. 9igning beha#ioral contracts
Explanation
c. 'lanning ahead and being prepared
The most important tool in dealing with a relapse is planning ahead and being
prepared. 'ersonal trainers should educate their clients about the potential
occurrence of a relapse and prepare them in ad#ance, so that they are able to get
back on track with their acti#ity programs soon after e+periencing a relapse.
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edition, p. &-
Quiz #8: Chapter % Communi!ation an' Tea!hin$
Te!hni9ue"
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Edition
1) Which of the following presents the four stages of the client,trainer relationship
in their proper order?
a. <n#estigation, planning, action, rapport
b. (apport, in#estigation, planning, action
c. (apport, planning, in#estigation, action
d. 'lanning, rapport, in#estigation, action
Explanation
b. (apport, in#estigation, planning, action
The four stages of the client,trainer relationship, in their proper order, are rapport,
in#estigation, planning, and action. The rapport stage in#ol#es setting a foundation
of mutual understanding and trustM the in#estigation stage in#ol#es re#iewing the
clientUs health and Atness data and historyM the planning stage in#ol#es designing
an e+ercise program in partnership with the clientM and the action stage is when the
client begins e+ercising.
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edition, p. -4
) ; loud, tense #oice communicates conAdence and professionalism when
speaking to a new client.
a. True
b. 5alse
Explanation
b. 5alse
; loud, tense #oice tends to make people ner#ous. 'ersonal trainers should try to
de#elop a #oice that is Arm and conAdent to communicate professionalism.
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edition, p. -
&) Which of the following body positions may be interpreted by a client as
aggressi#eness on the part of the trainer?
a. 9tanding with an open body position
b. 9eated while leaning slightly forward
c. 9tanding with hands on hips
d. 9eated behind a desk with legs crossed
Explanation
c. 9tanding with hands on hips
;n open, well?balanced, erect body position communicates conAdence, while a rigid,
hands?on?hips stance may be interpreted as aggressi#e.
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edition, p. -
-) What personality style does a client ha#e if he scores high on the sociability scale
and low on the dominance scale?
a. 8eliberator
b. 8irector
c. >ollaborator
d. $+pressor
Explanation
c. >ollaborator
>ollaborators are high on the sociability scale and low on the dominance scale. They
tend to be emotionally open, relationship oriented, and fa#or relationships o#er
results.
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edition, p. -&
2) When working with a client whose personality style is classiAed as e+pressor,
which of the following approaches would be the BEST option for a personal trainer?
a. GDer incenti#es and rewardsM stimulate the client3s thoughts and pro#oke
ideas
b. 0e clear, concise, and business?likeM appeal to the need for action and
problem?sol#ing
c. 0e candid, open and patient, personally interested and supporti#e, and goal
oriented
d. 'ro#ide consistent, accurate follow?upsM supply information to supply the
need for detail
Explanation
a. GDer incenti#es and rewardsM stimulate the client3s thoughts and pro#oke ideas
GDering incenti#es and rewards, stimulating the client3s thoughts, and pro#oking
ideas are eDecti#e techni)ues when working with e+pressors. The other
techni)ues listed are more eDecti#e when working with other common personality
styles.
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edition, p. -&
1) ; personal trainer who is seeking clariAcation from a client by trying to restate
the main points and feelings in a client3s communication is using which method of
eDecti#e listening?
a. $ncouraging
b. 'araphrasing
c. (e.ecting
d. 9ummariCing
Explanation
c. (e.ecting
The personal trainer can use the listening techni)ue of re.ecting to demonstrate
understanding or seek clariAcation by trying to restate the main points and feelings
in the client3s communication. The client can correct a conclusion if it is wrong, or
e+plore the re.ection in more depth if it is correct. (e.ections should help to mo#e
the con#ersation in producti#e directions as well as indicate eDecti#e listening.
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edition, p. -=
=) < will perform a full?body resistance?training workout twice e#ery week is an
e+ample of which type of goal?
a. 9!;(T goal
b. 'rocess goal
c. 'roduct goal
d. Time?bound goal
Explanation
b. 'rocess goal
; process goal is something that the client does, as opposed to something he or she
achie#es. 'rocess goals are easy to track and pro#ide short?term successes.
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edition, p. -7
7) !oti#ational inter#iewing is most commonly done during which stage of the
client,trainer relationship?
a. (apport
b. <n#estigation
c. 'lanning
d. ;ction
Explanation
c. 'lanning
!oti#ational inter#iewing refers to a method of speaking with people in a way that
moti#ates them to make a decision to change their beha#ior. !oti#ational
inter#iewing may help clients feel the need to become more acti#e and make a
decision to start e+ercising.
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edition, p. 24,21
E) The three components of properly phrased feedback are BEST presented in what
order?
a. >orrect errorsM pro#ide reinforcement for what was done wellM moti#ate clients
to continue practicing and impro#ing
b. 'ro#ide reinforcement for what was done wellM correct errorsM moti#ate clients
to continue practicing and impro#ing
c. !oti#ate clients to continue practicing and impro#ingM pro#ide reinforcement
for what was done wellM correct errors
d. >orrect errorsM moti#ate clients to continue practicing and impro#ingM pro#ide
reinforcement for what was done well
Explanation
b. 'ro#ide reinforcement for what was done wellM correct errorsM moti#ate clients to
continue practicing and impro#ing
5eedback should do three things:
T 'ro#ide reinforcement for what was done well
T >orrect errors
T !oti#ate clients to continue practicing and impro#ing
The correcting of errors, which may be seen as the more negati#e point, should be
sandwiched between reinforcement and moti#ation.
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edition, p. 2-
14) >lients who are beginning the basics of a particular mo#ement and are ready for
speciAc feedback are in which stage of motor learning?
a. >ogniti#e
b. ;ssociati#e
c. ;utonomous
d. ;Decti#e
Explanation
b. ;ssociati#e
<n the associati#e stage of learning, clients begin to master the basics and are ready
for more speciAc feedback that will help them reAne the motor skill.
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edition, p. 27
Quiz #:: Chapter . Ba"i!" o( Beha4ior Chan$e an' Health
#"y!holo$y
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Edition
1) Which beha#ioral theory model is based on a prediction that people engage in a
health beha#ior depending on the percei#ed threat they feel regarding a health
problem?
a. Transtheoretical model of beha#ioral change
b. 6ealth belief model
c. 9elf?eHcacy model
d. 9tages?of?change model
Explanation
b) 6ealth belief model
The health belief model predicts that people will engage in a health beha#ior *e.g.,
e+ercise) based on the percei#ed threat they feel regarding a health problem and
the pros and cons of adopting the beha#ior.
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edition, p. 1-
) What is the most in.uential source of self?eHcacy information?
a. 'ast performance e+perience
b. <maginal e+perience
c. %icarious e+perience
d. $motional state
Explanation
a) 'ast performance e+perience
'ast performance e+perience is the most in.uential source of self?eHcacy
information. 'ersonal trainers should ask clients about their pre#ious e+periences
with e+ercise, Atness facilities, and personal trainers. These pre#ious e+periences
will strongly in.uence self?eHcacy.
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edition, p. 11
&) 'eople with low self?eHcacy are more likely to choose non?challenging tasks that
are easy to accomplish.
a. True
b. 5alse
Explanation
a) True
'eople with low self?eHcacy will be more likely to choose non?challenging tasks that
are non?threatening and easy to accomplish. They will display minimal eDort to
protect themsel#es in the face of a challengeQsince failing when not working hard
will be a lesser blow to their self?eHcacy than failing when doing their bestQand, if
faced with too many setbacks, they are likely to lose faith, gi#e up, and drop out of
the program.
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edition, p. 1=
-) ; prospecti#e client tells you that he has been going for ?mile walks a couple of
times each week for the past two months, and that he @oined the gym because he is
Anally ready to adopt a more structured workout regimen. What is this indi#idual3s
stage of change?
a. >ontemplation
b. 'reparation
c. ;ction
d. !aintenance
Explanation
b) 'reparation
The preparation stage is marked by some physical acti#ity, as indi#iduals are
mentally and physically preparing to adopt an acti#ity program. ;cti#ity during the
preparation stage may be a sporadic walk, or e#en a periodic #isit to the gym, but it
is inconsistent. 'eople in the preparation stage are ready to adopt and li#e an acti#e
lifestyle.
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edition, p. 1=
2) Which of the following inter#ention strategies would be *EAST A##RO#R,ATE
when working with someone in the precontemplation stage?
a. !ake inacti#ity a rele#ant issue
b. 'ro#ide information about the risks of being inacti#e and the beneAts of being
acti#e
c. 'ro#ide information from multiple sources *e.g., news, posters, pamphlets,
general health?promotion material)
d. <ntroduce diDerent types of e+ercise acti#ities to And something the indi#idual
en@oys
Explanation
d) <ntroduce diDerent types of e+ercise acti#ities to And something the indi#idual
en@oys
This inter#ention is most appropriate for someone in the preparation stage.
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edition, p. 1E
1) FFFFFFFFFFFFFFFF in#ol#es the number of pros and cons percei#ed about adopting
andKor maintaining an acti#ity program.
a. 'rocesses of change
b. 9elf?eHcacy
c. Gperant conditioning
d. 8ecisional balance
Explanation
d. 8ecisional balance
Gne of the four components of the transtheoretical model, decisional balance refers
to the number of pros and cons that an indi#idual percei#es about adopting andKor
maintaining an acti#ity program.
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edition, p. 1E
=) Which of the following occurs when a positi#e stimulus that once followed a
beha#ior is remo#ed and the likelihood that the beha#ior will reoccur is decreased?
a. 'ositi#e reinforcement
b. "egati#e reinforcement
c. $+tinction
d. 'unishment
Explanation
c) $+tinction
$+tinction occurs when a positi#e stimulus that once followed a beha#ior is remo#ed
and the likelihood that the beha#ior will reoccur is decreased.
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edition, p. =&
7) ; client lea#es a gym bag on the front seat of his car each morning as a reminder
to work out on his way home from work. What beha#ior?change strategy is he
using?
a. 9timulus control
b. Gbser#ational learning
c. 9haping
d. Gperant conditioning
Explanation
a) 9timulus control
9timulus control refers to making ad@ustments to the en#ironment to increase the
likelihood of healthy beha#iors. 9imple and eDecti#e stimulus?control strategies may
include choosing a gym that is in the direct route between home and workM keeping
a gym bag in the car that contains all the re)uired items for a workoutM ha#ing
workout clothes, socks, and shoes laid out for early morning workoutsM and writing
down workout times as part of a weekly schedule.
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edition, p. =-
E) When should beha#ior contracts and written agreements be re#ised or updated?
a. Whene#er the client has a relapse into inacti#ity
b. ;fter the client Anishes his Anal purchased workout
c. "e#erM they should be permanent documents
d. When goals are met or programs are modiAed
Explanation
d) When goals are met or programs are modiAed
<t is important that a written agreement is re#iewed and ad@usted at all program?
modiAcation points. 9imilarly, the beha#ior contract must be re#ised and updated as
goals are met and programs are modiAed.
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edition, p. =-
14) ;fter se#eral months of working with a client, a personal trainer notes that the
client3s self?eHcacy and ability le#els ha#e impro#ed. 6ow should this aDect the
amount of e+ternal feedback the trainer pro#ides to the client?
a. The trainer should increase the amount of e+ternal feedback
b. The amount of feedback should not change
c. The trainer should taper the amount of e+ternal feedback
d. The trainer should immediately stop pro#iding e+ternal feedback
Explanation
c) The trainer should taper the amount of e+ternal feedback
;s self?eHcacy and ability build, trainers should taper oD the amount of e+ternal
feedback they pro#ide, encouraging the clients to start pro#iding feedback for
themsel#es. >lients must learn to reinforce their own beha#iors by pro#iding
internal encouragement, error correction, and e#en punishment.
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edition, p. =2
Quiz #1;: Chapter 1 ,ntro'u!tion to the ACE ,nte$rate'
&itne"" Trainin$ /o'el
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Edition
1) The following list presents the four phases of the functional mo#ement and
resistance training component of the ;>$ <5T !odel in their proper order.
T 9tability and mobility training
T !o#ement training
T /oad training
T 'erformance training
a. True
b. 5alse
Explanation
a. True
The proper order of the four phases of the functional mo#ement and resistance
training component of the ;>$ <5T !odel is as follows: stability and mobility
training, mo#ement training, load training, and performance training.
th
edition, p. 71
) 8uring what phase of the functional mo#ement and resistance training
component of the ;>$ <5T !odel is the application of e+ternal resistance to
functional mo#ement patterns a primary focus?
a. 9tability and mobility training
b. !o#ement training
c. /oad training
d. 'erformance training
Explanation
c) /oad training
The focus of phase &, or load training, is on applying e+ternal resistances, or loads,
to functional mo#ement patterns. 'hase & applies the traditional resistance?training
methodology for endurance, hypertrophy *or strength?endurance), and strength to
the client3s particular goals.
th
edition, p. 77
&) ; client who is in the load?training phase of functional mo#ement and resistance
training will be working in the anaerobic?endurance training phase of
cardiorespiratory training.
a. True
b. 5alse
Explanation
a. 5alse
While these two phases both represent phase & of their respecti#e training
components, it is important to understand that each client will progress from one
phase to the ne+t according to his or her uni)ue needs, goals, and a#ailable time to
commit to training. !any clients will be at diDerent phases of the two training
components based on their current health and Atness le#els.
th
edition, p. 71
-) <t is essential that personal trainers conduct assessments of muscular strength
and endurance before a new client begins a stability and mobility training program.

a. True
b. 5alse
Explanation
b) 5alse
"o assessments of muscular strength or endurance are re)uired prior to designing
and implementing an e+ercise program during this phase. ;ssessments that should
be conducted early in this phase include basic assessments of posture, balance,
mo#ement, and range of motion of the ankle, hip, shoulder comple+, and thoracic
and lumbar spine.
th
edition, p. 7E
2) 8uring which phase of the functional mo#ement and resistance training
component of the ;>$ <5T !odel should assessments of muscular strength and
endurance be introduced?
a. 'hase 1
b. 'hase
c. 'hase &
d. 'hase -
Explanation
c) 'hase &
8uring phase &, or load training, assessments of muscular strength and endurance
are introduced to facilitate program design and )uantify progress.
th
edition, p. E4
1) "o assessments are recommended during the aerobic?base training phase of
cardiorespiratory training.
a. True
b. 5alse
Explanation
a) True
"o assessments are recommended during the aerobic?base training phase, since
many of the clients who start in this phase will be unAt and may ha#e diHculty
completing an assessment of this nature.
th
edition, p. E&
=) What is a #R,/AR5 goal of introducing inter#al training during phase of a
client3s cardiorespiratory training program?
a. To impro#e aerobic endurance by raising the intensity of e+ercise
b. To add #ariety to the program to a#oid boredom
c. To help the client e+ercise at intensities beyond the Arst #entilatory threshold
d. To increase the client3s adherence to the program by impro#ing his or her
mood state
Explanation
a) To impro#e aerobic endurance by raising the intensity of e+ercise
The goal of inter#al training will be to impro#e aerobic endurance by raising the
intensity of e+ercise performed at %T1, and to impro#e the client3s ability to utiliCe
fat as a fuel source.
th
edition, p. E&
7) ; client who is in phase & of the cardiorespiratory training component of the ;>$
<5T !odel is beginning to utiliCe the three?Cone training model based on #entilatory
threshold. ;ppro+imately what percentage of his time should be spent training
between %T1 and %T?
a. S74P
b. =4,74P
c. 14,4P
d. R14P
Explanation
d) R14P
The full cardiorespiratory e+ercise program should be composed of:
T None 1 *at or below %T1): =4,74P of training time
T None *between %T1 and %T): R14P of training time
T None & *at or abo#e %T): 14,4P of training time
th
edition, p. E-
E) >lients working in the anaerobic?power training phase of the ;>$ <5T !odel
generally ha#e goals related to FFFFFFFFFFFFF.
a. /ong?duration, moderate?intensity e#ents re)uiring great endurance
b. /ong?duration e#ents of a nearly constant speed and intensity
c. 9hort?duration, high?intensity eDorts during longer endurance e#ents
d. 9hort?duration, high?intensity e#ents re)uiring e+plosi#e power but little
endurance
Explanation
c. 9hort?duration, high?intensity eDorts during longer endurance e#ents
>lients working in this phase of cardiorespiratory training will be training for
competition and ha#e speciAc goals that relate to short?duration, high?intensity
eDorts during longer endurance e#ents, such as speeding up to stay with a pack in
road cycling.
th
edition, p. E2
14) What is the most important goal when working with special?population
clientele?
a. To pro#ide them with initial positi#e e+periences that promote adherence
through easily achie#ed initial successes
b. To mo#e them through the #arious phases of the ;>$ <5T !odel with the
ultimate goal of impro#ing Atness and performance
c. To reach the stage of resistance training during which e+ternal loads are
introduced, as this will impro#e their performance of acti#ities of daily li#ing
d. To teach them the importance of daily e+ercise and continuing with their
programs e#en during times of illness or discomfort
Explanation
a. To pro#ide them with initial positi#e e+periences that promote adherence through
easily achie#ed initial successes
The most important goal with all clients is to pro#ide them with initial positi#e
e+periences that promote adherence through easily achie#ed initial successes.
th
edition, p. E2
Quiz #11: Chapter 2 Buil'in$ Rapport an' the ,nitial
,n4e"ti$ation Sta$e
th
Edition
1) The Arst ob@ecti#e when meeting a prospecti#e client is to gather information on
the client3s goals and ob@ecti#es.
a. True
b. 5alse
Explanation
b) 5alse
The Arst ob@ecti#e when meeting a prospecti#e client is to Arst build a foundation for
a personal relationship with the indi#idualM gathering information on the client3s
goals and ob@ecti#es is secondary.
th
edition, p. 144
) Which of the following is NOT one of the primary purposes of a pre?participation
screening?
a. <dentifying the absence or presence of known disease
b. <dentifying the indi#idual3s stage of beha#ioral change
c. <dentifying indi#iduals with medical contraindications who should be e+cluded
from e+ercise or physical acti#ity
d. <dentifying those indi#iduals with medical conditions who should participate in
medically super#ised programs
Explanation
b) <dentifying the indi#idual3s stage of beha#ioral change
The purposes of the pre?participation screening include the following:
<dentifying the presence or absence of known cardio#ascular, pulmonary,
andKor metabolic disease, or signs or symptoms suggesti#e of cardio#ascular,
pulmonary, andKor metabolic disease
<dentifying indi#iduals with medical contraindications *health conditions and
risk factors) who should be e+cluded from e+ercise or physical acti#ity until
those conditions ha#e been corrected or are under control
8etecting at?risk indi#iduals who should Arst undergo medical e#aluation and
clinical e+ercise testing before initiating an e+ercise program
<dentifying those indi#iduals with medical conditions who should participate in
medically super#ised programs
th
edition, p. 142
&) Which of these follow?up actions would be most appropriate for an indi#idual who
answers yes to the following )uestions on the ';(?V?
#$s your doctor currently prescribing drugs %for example, "ater pills& for your
blood pressure or !eart c condition'(
#$n t!e past mont!, !a)e you !ad c!est pain "!en you "ere not doing
p!ysical acti)ity'(
a. 9lowly and progressi#ely start becoming more physically acti#e
b. Take part in a Atness appraisal before beginning e+ercise
c. Talk with a doctor before beginning to e+ercise or undergoing a Atness
appraisal
d. 8elay becoming much more physically acti#e until feeling better
Explanation
c) Talk with a doctor before beginning to e+ercise or undergoing a Atness appraisal
<f a person answers yes to one or more )uestions on the ';(?V, he or she should
talk with a doctor by phone or in person 0$5G($ starting to become much more
physically acti#e or 0$5G($ ha#ing a Atness appraisal. 6e or she should also tell the
doctor about the ';(?V and which )uestions were answered W$9.
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edition, p. 141
-) Which of the following is considered a positi#e risk factor for atherosclerotic
cardio#ascular disease?
a. 0ody mass inde+ of 7 kgKm
b. 68/ cholesterol of 11 mgKd/

c. 9erum cholesterol of 1E2 mgKd/
d. 9ystolic blood pressure of 1-& mm6g
Explanation
d) 9ystolic blood pressure of 1-& mm6g
9ystolic blood pressure S 1-4 mm6g andKor diastolic blood pressure S E4 mm6g,
conArmed by measurements on at least two separate occasions, is considered to be
a positi#e risk factor for atherosclerotic cardio#ascular disease.
th
edition, p. 147
2) 5or which of the following clients would a medical e+am and graded e+ercise test
be recommended before training begins?
a. /ow?risk client wanting to perform moderate e+ercise
b. /ow?risk client wanting to perform #igorous e+ercise
c. !oderate?risk client wanting to perform moderate e+ercise
d. 6igh?risk client wanting to perform moderate e+ercise
Explanation
d) 6igh?risk client wanting to perform moderate e+ercise
; medical e+am and LXT before e+ercise are recommended for moderate?risk
clients engaged in #igorous e+ercise and high?risk clients engaged in moderate or
#igorous e+ercise.
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edition, p. 14E
1) Which of the following documents represents a client3s #oluntary abandonment of
the right to Ale a lawsuit against the personal trainer?
a. <nformed consent form
b. (elease of liability wai#er
c. 0eha#ioral contract
d. !edical release form
Explanation
b) (elease of liability wai#er
This document is used to release a personal trainer from liability for in@uries
resulting from a super#ised e+ercise program, and represents a client3s #oluntary
abandonment of the right to Ale a lawsuit.
th
edition, p. 114
=) ;fter how long a period of inacti#ity following an in@ury does disuse atrophy in the
muscles surrounding the in@ury begin?
a. Two hours
b. Two days
c. Two weeks
d. Two months
Explanation
b. Two days
8isuse atrophy of the muscles surrounding an in@ury may begin after @ust two days
of inacti#ity.
th
edition, p. 11=
7) Which of these medications causes a dose?related decrease in a person3s resting,
e+ercise, and ma+imal heart rates?
a. 0eta blockers
b. ;ntihistamines
c. ;ntidepressants
d. 8iuretics
Explanation
a) 0eta blockers
0eta blockers inhibit the eDects of catecholamines *epinephrine and
norepinephrine) throughout the body and reduce resting, e+ercise, and ma+imal
heart rates.
th
edition, p. 14
E) Which medication has no primary aDect on heart rate, but can cause dangerous
cardiac arrhythmias due to water and electrolyte imbalances?
a. ;>$ inhibitors
b. >alcium channel blockers
c. 8iuretics
d. 0ronchodilators
Explanation
c) 8iuretics
8iuretics are medications that increase the e+cretion of water and electrolytes
through the kidneys. They ha#e no primary eDect on the heart rate, but they can
cause water and electrolyte imbalances, which may lead to dangerous cardiac
arrhythmias.
th
edition, p. 11
14) Which of the following must be included as part of e#ery client3s pre?
participation screening?
a. 0ody?composition testing
b. !o#ement screens
c. 9tatic posture assessment
d. 6ealth?risk appraisal
Explanation
d) 6ealth?risk appraisal
(egardless of the assessments selected and how the assessment timelines are
structured, trainers should remember that a health?risk appraisal must be included
as a pre?participation screen.
th
edition, p. 11,1
11) Which of the following is NOT cause to immediately stop a cardiorespiratory
e+ercise test?
a. /eg cramping
b. >omplaints of se#ere fatigue
c. "ausea and lightheadedness
d. 6ea#y breathing due to intense e+ercise
Explanation
d) 6ea#y breathing due to intense e+ercise
While shortness of breath, wheeCing, and diHcult or labored breathing are on the
list of symptoms that call for an immediate end to an e+ercise test, hea#y breathing
due to the intensity of the e+ercise is not.
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edition, p. 1
1) Which of the following is NOT a reason that the a#erage resting heart rate for
women is higher than that of men?
a. 9maller heart chamber siCe
b. /ower sympathetic dri#e
c. /ower blood #olume
d. /ower hemoglobin le#els
Explanation
b) /ower sympathetic dri#e
The higher #alues found in the female (6( are attributed in part to:
T 9maller heart chamber siCe
T /ower blood #olume circulating less o+ygen throughout the body
T /ower hemoglobin le#els in women
th
edition, p. 12
1&) FFFFFFFFFFFFFFF represents the pressure that is e+erted on the artery walls as
blood remains in the arteries during the Alling phase of the cardiac cycle.
a. (esting blood pressure
b. !a+imal blood pressure
c. 9ystolic blood pressure
d. 8iastolic blood pressure
Explanation
d) 8iastolic blood pressure
8iastolic blood pressure represents the pressure that is e+erted on the artery walls
as blood remains in the arteries during the Alling phase of the cardiac cycle, or
between beats when the heart rela+es. <t is the minimum pressure that e+ists within
one cardiac cycle.
th
edition, p. 12
1-) ; client3s blood?pressure reading is 1-K=7 mm6g. 6ow should the personal
trainer classify this client?
a. "ormal
b. 'rehypertension
c. 9tage 1 hypertension
d. 9tage hypertension
Explanation
b) 'rehypertension
<ndi#iduals are classiAed as prehypertensi#e when systolic blood pressure is 14,
1&E mm6g or diastolic blood pressure is 74,7E mm6g.
th
edition, p. 17
12) Which of the following statements about the ratings of percei#ed e+ertion scale
is CORRECT?
a. When using ratings of percei#ed e+ertion, men tend to underestimate
e+ertion, while women tend to o#erestimate e+ertion.
b. When using the 4,14 scale, an ('$ of 1 corresponds to a heart rate of 14
bpm
c. When using the 1,4 scale, an ('$ of 11 is considered somewhat hard
d. !ost deconditioned indi#iduals And using the ('$ scale to be #ery easy and
intuiti#e
Explanation
a. When using ratings of percei#ed e+ertion, men tend to underestimate e+ertion,
while women tend to o#erestimate e+ertion. (egarding the other choices, the 4,14
('$ scale does not directly correspond with heart rate, an ('$ of 11 on the 1,4
scale is considered fairly light, and most deconditioned indi#iduals And using the
('$ scale diHcult, as they And any le#el of e+ercise to be fairly hard.
th
edition, p. 1E
Quiz #1: Chapter 3 &un!tional A""e""ment": #o"ture<
/o4ement< Core< Balan!e< an' &lexi=ility
th
Edition
1) Which of the following is a non?correctible factor related to postural de#iations?
a. 9ide dominance
b. 9tructural de#iations
c. /ack of @oint stability
d. /ack of @oint mobility
Explanation
b. 9tructural de#iations
The non?correctible factors related to postural de#iations are as follows:
T >ongenital conditions *e.g., scoliosis)
T 9ome pathologies *e.g., rheumatoid arthritis)
T 9tructural de#iations *e.g., tibial or femoral torsion, femoral ante#ersion)
T >ertain types of trauma *e.g., surgery, in@ury, amputations)
The other choices are correctible factors.
th
ed., p. 1&1
) When designing an e+ercise program for a beginning e+erciser, it is best to focus
on enhancing muscular strength before shifting the focus to impro#ing the client3s
posture.
a. True
b. 5alse
Explanation
b. 5alse
Li#en the propensity many indi#iduals ha#e toward poor posture, an initial focus of
trainers should be to restore stability and mobility within the body and attempt to
straighten the body before strengthening it.
th
ed., p. 1&=
&) 0arring structural diDerences in the skeletal system, a pronated ankle
FFFFFFFFFFFFFFFF.
a. 5orces internal rotation of the tibia and slightly less internal rotation of the
femur
b. >auses a lengthening of the calf muscles and limits ankle dorsi.e+ion
c. 6as little eDect on the rest of the body3s kinetic chain
d. !o#es the calcaneus into in#ersion, lifting the inside of the heel slightly oD
the ground
Explanation
a. 5orces internal rotation of the tibia and slightly less internal rotation of the femur
;nkle pronation forces internal rotation at the knee and places additional stresses
on some knee ligaments and the integrity of the @oint itself. ;dditionally, as
pronation tends to mo#e the calcaneus into e#ersion, this may actually lift the
outside of the heel slightly oD the ground *mo#ing the ankle into plantar.e+ion). <n
turn, this may tighten the calf muscles and potentially limit ankle dorsi.e+ion.
th
ed., p. 1-4
-) The coupling relationship between tight FFFFFFFFFF and FFFFFFFFFF is deAned as
the lower?cross syndrome.
a. (ectus abdominisM hamstrings
b. 6ip .e+orsM erector spinae
c. (ectus abdominisM erector spinae
d. 6ip .e+orsM hamstrings
Explanation
b. 6ip .e+orsM erector spinae
Tight or o#erdominant hip .e+ors are generally coupled with tight erector spinae
muscles, producing an anterior pel#ic tilt. This coupling relationship between tight
hip .e+ors and erector spinae is deAned as the lower?cross syndrome. ; posterior
pel#ic tilt is caused by tightness in the rectus abdominis and hamstrings.
th
ed., p. 1-
2) Which pel#ic tilt screen may be in#alid if the indi#idual e+hibits well?de#eloped
gluteal muscles?
a. The relationship of the ;9<9 and '9<9
b. The appearance of lordosis in the lumbar spine
c. The alignment of the pubic bone to the ;9<9
d. The degree of .e+ion or hypere+tension in the knees
Explanation
b. The appearance of lordosis in the lumbar spine
This techni)ue may be in#alid if an indi#idual e+hibits well?de#eloped gluteal
muscles, which will create a larger space and a perception of increased lordosis.
th
ed., p. 1-&
1) ;n ele#ated shoulder may present with an o#erde#eloped or tight upper
trapeCius muscle.
a. True
b. 5alse
Explanation
a. True
;n ele#ated shoulder may present with an o#erde#eloped or tight upper trapeCius
muscle, while a depressed shoulder may present with more forward rounding of the
scapula.
th
ed., p. 1--,1-2
=) When performing a shoulder screen and obser#ing the client from a posterior
#iew, a trainer notices an outward protrusion of the #ertebral borders, but not the
inferior angles, of the scapulae. What de#iation is most likely being obser#ed?
a. 9capular protraction
b. Jyphosis
c. 9way?back posture
d. Winged scapulae
Explanation
a. 9capular protraction
"oticeable protrusion of the #ertebral *medial) border outward is termed scapular
protraction, while noticeable protrusion of the inferior angle and #ertebral *medial)
border outward is termed winged scapulae.
th
ed., p. 1-2
7) What is the ob@ecti#e of conducting clearing tests prior to the performance of
mo#ement screens?
a. To determine the client3s health and Atness le#el
b. To identify any mo#ements that e+acerbate pain
c. To identify clients who are unable to perform basic mo#ements without losing
balance
d. To address any static postural de#iations prior to introducing mo#ement
Explanation
b. To identify any mo#ements that e+acerbate pain
'rior to administering any mo#ement screens, trainers should screen their clients
for any potential contraindications associated with pain by using basic clearing
tests. The ob@ecti#e when conducting clearing tests is to ensure that pain is not
e+acerbated by mo#ement. ;ny client who e+hibits pain during a clearing test
should be referred to his or her physician and should not perform additional
assessments for that part of the body.
th
ed., p. 124
E) 8uring the hurdle step screen, you obser#e that the client e+hibits an anterior tilt
with a forward torso lean. What muscles should you suspect of being underacti#e or
weak?
a. 9tance?leg hip .e+ors
b. Lluteus medius and ma+imus
c. 6ip adducts and tensor fascia latae
d. (ectus abdominis and hip e+tensors
Explanation
d. (ectus abdominis and hip e+tensors
<f a client e+hibits an anterior tilt with a forward torso lean, he or she likely has
o#eracti#e or tight stance?leg hip .e+ors and underacti#e or weak rectus abdominis
and hip e+tensors.
th
ed., p. 12-
14) 8uring the Thomas Test, you obser#e that when the client holds the back and
sacrum .at, the back of the lowered thigh touches the table, but the knee does not
.e+ to 74 degrees. What muscle*s) should you suspect of being tight?
a. (ectus femoris
b. <liopsoas
c. 'rimary hip .e+ors
d. 6amstrings
Explanation
a. (ectus femoris
When a client is unable to .e+ the knee to 74 degrees, a personal trainer should
suspect tightness in the rectus femoris, which does not allow the knee to bend.
th
ed., p. 111
11) <n your notes regarding a client performing the e+ternal and internal shoulder
rotation tests, you recorded that the client displayed potential tightness in the
infraspinatus and teres ma@or. What might you ha#e obser#ed during the test that
led to that conclusion?
a. >lient e+ternally rotated the forearms E4 degrees to touch the mat
b. >lient displayed discrepancies between arms when e+ternally rotating the
forearms
c. >lient internally rotated the forearms =4 degrees toward the mat
d. >lient displayed discrepancies between arms when internally rotating the
forearms
Explanation
d. >lient displayed discrepancies between arms when internally rotating the
forearms
<f a client displays an inability to internally rotate the forearm =4 degrees, or shows
discrepancies between the limbs, there are two possible reasons: potential tightness
in the lateral rotators of the arm *i.e., infraspinatus and teres minor) or the @oint
capsule and ligaments may be tight and limit rotation.
th
ed., p. 112
1) Which of the following is "GT a reason to stop a client while he or she is
performing the sharpened (omberg test?
a. The client3s feet mo#e on the .oor
b. The client3s eyes open
c. The client e+ceeds &4 seconds with good postural control
d. The client3s arms mo#e from the folded position
Explanation
c. The client e+ceeds &4 seconds with good postural control
8uring the sharpened (omberg test, the trainer should continue to time the client3s
performance until one of the following occurs: the client loses postural control and
balance, the client3s feet mo#e on the .oor, the client3s eyes open, the client3s arms
mo#e from the folded position, or the client e+ceeds 14 seconds with good postural
control.
ACE Personal Trainer anual, -th ed., p. 11=
1&) ; male client performs the stork?stand balance test and is able to hold the
position for -1 seconds. 6ow would you rate this client3s performance?
a. $+cellent
b. Lood
c. 5air
d. 'oor
Explanation
b. Lood
; male client who is able to hold the stork?stand position for -1 to 24 seconds is
categoriCed as good.
th
ed., p. 117
1-) ;pley3s scratch test is usually performed in con@unction with which of the
following pairs of tests?
a. 9harpened (omberg test and stork?stand balance test
b. Thomas test and passi#e straight?leg raise test
c. 9houlder .e+ion?e+tension test and internal?e+ternal rotation test of the
humerus
d. 0lood pressure cuD test and muscle?length test
Explanation
c. 9houlder .e+ion?e+tension test and internal?e+ternal rotation test of the humerus
;pley3s scratch test in#ol#es multiple and simultaneous mo#ements of the
scapulothoracic and glenohumeral @oints in all three planes. This represents a
challenge in e#aluating shoulder mo#ement and identifying mo#ement limitations.
To identify the source of the limitation, trainers can Arst perform #arious isolated
mo#ements in single planes to locate potentially problematic mo#ements.
>onse)uently, the scratch test is completed in con@unction with the shoulder
.e+ion?e+tension test and the internal?e+ternal rotation test of the humerus.
th
ed., p. 11
12) Which of the following @oint mo#ements from the anatomical position has an
a#erage range of motion of 4 degrees in healthy adults?
a. /umbar rotation
b. $lbow e+tension
c. 9ubtalar in#ersion
d. 6ip e+tension
Explanation
b. $lbow e+tension
While elbow .e+ion has an a#erage range of motion of 1-2 degrees, e+tension is
not possible at the elbow.
th
ed., p. 127
Quiz #1%: Chapter 8 #hy"iolo$i!al A""e""ment"
th
Edition
1) 8uring a treadmill test, a client complains of leg cramping but feels that she will
be able to Anish the test. What is the /OST appropriate course of action?
a. !onitor her progress closely and stop the test if her pain worsens
b. ;llow her to complete the test, as treadmill tests measure cardiorespiratory
Atness, not muscular endurance
c. 9top the test immediately and possibly refer the client to her primary
healthcare professional
d. 6a#e her rest for a few minutes and rehydrate before continuing the test
from the stopping point
Explanation
c. 9top the test immediately and possibly refer the client to her primary healthcare
professional
8uring the administration of any e+ercise test in#ol#ing e+ertion, trainers must
always be aware of identiAable signs or symptoms that merit immediate test
termination and possible referral to a )ualiAed healthcare professional. These
symptoms include:
T Gnset of angina, chest pain, or angina?like symptoms
T 9igniAcant drop *S14 mm6g) in systolic blood pressure *90') despite an
increase in e+ercise intensity
T $+cessi#e rise in blood pressure *0'): 90' S24 mm6g or diastolic blood
pressure *80') S112 mm6g
T $+cess fatigue, shortness of breath, or wheeCing *does not include hea#y
breathing due to intense e+ercise)
T 9igns of poor perfusion: lightheadedness, pallor *pale skin), cyanosis *bluish
coloration, especially around the mouth), nausea, or cold and clammy skin
T <ncreased ner#ous system symptoms *e.g., ata+ia, diCCiness, confusion,
syncope)
T /eg cramping or claudication
T 9ub@ect re)uests to stop
T 'hysical or #erbal manifestations of se#ere fatigue
T 5ailure of testing e)uipment
th
ed., p. 1=-
) Which of the following is NOT one of three sites used when performing skinfold
measurements on a male client?
a. >hest
b. Thigh
c. ;bdomen
d. Triceps
Explanation
d. Triceps
5or men, the three skinfold sites are the chest, thigh, and abdomen. The triceps,
thigh, and suprailium are the three skinfold sites for women.
th
ed., p. 1=7
&) ;fter performing skinfold measurements with a male client, his body?fat
percentage is calculated to be 1P. 6ow would you rank this client in terms of
body?fat percentage?
a. ;thlete
b. 5itness
c. ;#erage
d. Gbese
Explanation
d. Gbese
<n males, a body?fat percentage of 2P or higher is considered obese.
th
ed., p. 17-
-) FFFFFFFFFFFFFFF pro#ides an ob@ecti#e ratio describing the relationship between
body weight and height.
a. 0!<
b. 8$X;
c. !(<
d. "<(
Explanation
a. 0!<
0!<, or body mass inde+, is an anthropometric measure that pro#ides an ob@ecti#e
ratio describing the relationship between body weight and height. The other three
options are forms of body?composition assessment.
th
ed., p. 172
2) Which of these assessments measures a client3s anaerobic capacity?
a. Which of these assessments measures a client3s anaerobic capacity?
b. %ertical @ump test
c. Jneeling o#erhead toss
d. &44?yard shuttle run
Explanation
d. &44?yard shuttle run
This test assesses anaerobic capacity or the highest rate of sustainable power o#er
a predetermined distance. The other three tests assess a client3s anaerobic power,
which in#ol#es a single repetition or e#ent and represents the ma+imal amount of
power the body can generate.
th
ed., p. &2
1) What is the waist?to?hip ratio threshold at which a female client3s health is
considered at risk?
a. 4.=E
b. 4.7
c. 4.71
d. 4.E2
Explanation
c. 4.71
; female client3s health is considered at risk when her W6( is at or abo#e 4.71. 5or
men, that threshold is 4.E2.
th
ed., p. 177
=) !easuring %Gma+ in a laboratory in#ol#es the collection and analysis of
FFFFFFFFFFFFFFF during ma+imal e+ercise.
a. 0lood o+ygen le#els
b. $+haled air
c. >ore temperature
d. >aloric e+penditure
Explanation
b. $+haled air
%Gma+, an e+cellent measure of cardiorespiratory eHciency, is an estimation of
the body3s ability to use o+ygen for energy, and is closely related to the functional
capacity of the heart. !easuring %Gma+ in a laboratory in#ol#es the collection and
analysis of e+haled air during ma+imal e+ercise.
th
ed., p. 17E
7) ; personal trainer can accurately estimate %Gma+ from a client3s heart?rate
response to e+ercise.
a. True
b. 5alse
Explanation
a. True
(esearch demonstrates that as workload increases, so do heart rate and o+ygen
uptake. <n fact, heart rate and o+ygen uptake e+hibit a fairly linear relationship to
workload. This relationship allows the personal trainer to accurately estimate
%Gma+ from the heart?rate response to e+ercise with fairly good accuracy.
th
ed., p. 17E
E) <f an acti#ity re)uires a functional capacity of 1 !$Ts, what is the total o+ygen
consumption of someone performing that acti#ity?
a. 4.1 m/KkgKmin
b. 1 m/KkgKmin
c. 14.2 m/KkgKmin
d. 1 m/KkgKmin
Explanation
d. 1 m/KkgKmin
1 !$T is e)ual to &.2 m/KkgKmin, so 1 !$Ts O 1 + &.2 m/KkgKmin O 1 m/KkgKmin
th
ed., p. 1E1
14) Which of the following types of physiological assessment is contraindicated for a
client with asthma?
a. >ycle ergometer test
b. Treadmill test
c. %entilatory threshold test
d. 9tep test
Explanation
c. %entilatory threshold test
This type of testing is not recommended for:
T <ndi#iduals with certain breathing problems Yasthma or other chronic
obstructi#e pulmonary disease *>G'8)Z
T <ndi#iduals prone to panicKan+iety attacks, as the labored breathing may
create discomfort or precipitate an attack
T Those reco#ering from a recent respiratory infection
th
ed., p. 4
11) The end?point of the %T threshold test is determined by the client3s ability to
recite the 'ledge of ;llegiance, or another memoriCed group of phrases.
a. True
b. 5alse
Explanation
b. 5alse
The end?point of the talk test for %T1 *not the %T threshold test) is determined by
the client3s ability to recite the 'ledge of ;llegiance, or another memoriCed group of
phrases.
th
ed., p. 4
1) <ndi#iduals who are short in stature may not be good candidates for which type
of testing?
a. >ycle ergometer tests
b. Treadmill tests
c. %entilatory threshold tests
d. 9tep tests
Explanation
d. 9tep tests
<ndi#iduals who are short in stature are not good candidates for step testing, as they
may ha#e trouble with the step height, especially during the !c;rdle step test.
th
ed., p. 47
1&) Which of the three tests included in !cLill3s torso muscular endurance test
battery is a timed test in#ol#ing a static, isometric contraction of the anterior
muscles, stabiliCing the spine until the indi#idual e+hibits fatigue and can no longer
hold the assumed position?
a. Trunk .e+or endurance test
b. Trunk lateral endurance test
c. Trunk e+tensor endurance test
Explanation
a. Trunk .e+or endurance test
The .e+or endurance test is the Arst in the battery of three tests that assesses
muscular endurance of the deep core muscles. <t is a timed test in#ol#ing a static,
isometric contraction of the anterior muscles, stabiliCing the spine until the
indi#idual e+hibits fatigue and can no longer hold the assumed position.
th
ed., p. 1=
1-) ; male client who weighs 1E4 pounds has a one?repetition ma+imum of 2
pounds on the bench press e+ercise. 6is relati#e strength for this e+ercise is
FFFFFFFFFF.
a. 2 pounds
b. 4.7-
c. &2 pounds
d. 1.17
Explanation
d. 1.17
(elati#e strength is the ma+imum force a person is able to e+ert in relation to his or
her body weight and is calculated using the formula: (elati#e strength O ;bsolute
strengthK0ody weight, where ;bsolute strength is deAned as the one?repetition
ma+imum. <n this case, (elati#e strength O 2 poundsK1E4 pounds O 1.17
th
ed., p. 1
12) ; competiti#e soccer player, whose sport re)uires an ability to accelerate,
decelerate, change direction, and then accelerate again, is interested in completing
an assessment to ser#e as a baseline against which he can measure future
impro#ements. Which test will BEST measure these sports skills?
a. &44?yard shuttle run
b. -4?yard dash
c. 'ro agility test
d. !argaria?Jalamen stair climb
Explanation
c. 'ro agility test
The pro agility test )uickly and simply measures an indi#idual3s ability to accelerate,
decelerate, change direction, and then accelerate again. <n fact, the "ational
5ootball /eague and I9; Women3s 9occer Team use this assessment as part of their
battery of tests.
th
ed., p. &=
Quiz #1.: Chapter : &un!tional #ro$rammin$ (or
Sta=ility>/o=ility an' /o4ement
th
Edition
1) Which of the following @oints fa#ors stability o#er mobility?
a. ;nkle
b. Jnee
c. Thoracic spine
d. Llenohumeral
Explanation
b. Jnee
<n terms of mobility and stability of @oints along the kinetic chain, the knee fa#ors
stability o#er mobility, while the other three options fa#or mobility.
th
ed., p. -=
) Which of the following muscles e+erts an upward pull on the anterior, inferior
surface of the pel#is in an eDort to maintain a neutral pel#ic position?
a. $rector spinae
b. 6amstrings
c. (ectus abdominis
d. 6ip .e+ors
Explanation
c. (ectus abdominis
!aintenance of a neutral pel#ic position is achie#ed #ia opposing force?couples
between four ma@or muscle groups that all ha#e attachments on the pel#is. The
rectus abdominis pulls upward on the anterior, inferior pel#is, while the hip .e+ors
pull downward on the anterior, superior pel#is. Gn the posterior surface, the
hamstrings pull downward on the posterior, inferior pel#is, while the erector spinae
pull upward on the posterior, superior pel#is.
th
ed., p. 24
&) When trying to meet the ob@ecti#e of the stability and mobility training phase by
reestablishing appropriate le#els of stability and mobility through the kinetic chain,
a personal trainer should begin by targeting which region of the body?
a. /umbar spine
b. Thoracic spine
c. 6ips
d. 9houlders
Explanation
a. /umbar spine
The process begins by targeting an important pro+imal region of the body, the
lumbar spine, which encompasses the body3s center of mass and the core. ;s this
region is primarily stable, programming should begin by Arst promoting stability of
the lumbar region through the action and function of the core. Gnce an indi#idual
demonstrates the ability to stabiliCe this region, the program should then progress
to the more distal segments.
th
ed., p. 21
-) ;fter pro+imal stability is established in the lumbar spine, the focus of the
stability and mobility training phase shifts to establishing FFFFFFFFFFFFFFF.
a. 9tatic balance
b. !obility and stability in the distal e+tremities
c. 9tability of the scapulothoracic spine
d. !obility of the pel#is and thoracic spine
Explanation
d. !obility of the pel#is and thoracic spine
; programming se)uence that promotes stability and mobility within the body will
adhere to the basic principle that pro+imal stability facilitates distal mobility. With
this in mind, the ne+t step after establishing stability in the lumbar spine is to
address mobility of the pel#is and thoracic spine.
th
ed., p. 2
2) Which stretching techni)ue is /OST appropriate for deconditioned clients to
perform 70R,N- a workout?
a. 8ynamic stretching
b. ;cti#e isolated stretching
c. 'ropriocepti#e neuromuscular facilitation
d. !yofascial release
Explanation
b. ;cti#e isolated stretching
;cti#e isolated stretching is the best choice for deconditioned clients during a
workout. 8ynamic stretching is only appropriate for conditioned clients and athletes,
while myofascial release and propriocepti#e neuromuscular facilitation are more
suitable during the warm?up and cool?down.
th
ed., p. 2&
1) Which stretching techni)ue in#ol#es holding each stretch to the point of tension
for 12 to 14 seconds?
a. 8ynamic stretching
b. 9tatic stretching
c. ;cti#e isolated stretching
d. 0allistic stretching
Explanation
b. 9tatic stretching
9tatic stretches should be taken to the point of tension, with clients performing a
minimum of four repetitions and holding each repetition for 12 to 14 seconds.
th
ed., p. 2&
=) ; skilled performance athlete who has established good .e+ibility would like to
address functional .e+ibility during his pre?e+ercise stretching routine. What two
types of stretching would be the 0$9T choices for this client?
a. ;cti#e isolated stretching and dynamic stretching
b. 8ynamic stretching and ballistic stretching
c. 9tatic stretching and propriocepti#e neuromuscular facilitation
d. !yofascial release and acti#e isolated stretching
Explanation
b. 8ynamic stretching and ballistic stretching
8ynamic and ballistic stretches are appropriate during a pre?e+ercise stretching
routine for athletes interested in impro#ing their functional .e+ibility.
th
ed., p. 2&
7) Which of the following muscles is part of the outer layer of the core?
a. !ultiAdi
b. 8iaphragm
c. Vuadratus lumborum
d. /atissimus dorsi
Explanation
d. /atissimus dorsi
The outermost layer consists of larger, more powerful muscles that span many
#ertebrae and are primarily responsible for generating gross mo#ement and forces
within the trunk. !uscles in this region include the rectus abdominis, erector spinae,
e+ternal and internal obli)ues, iliopsoas, and latissimus dorsi.
th
ed., p. 22
E) The strengthening of weakened muscles should begin with the performance of
two to four repetitions of isometric muscle contractions, each held for A#e to 14
seconds at less than 24P of ma+imal #oluntary contraction in a supported, isolated
en#ironment.
a. True
b. 5alse
Explanation
a. True
The strengthening of weakened muscles follows a progression model beginning with
two to four repetitions of isometric muscle contractions, each held for A#e to 14
seconds at less than 24P of !%> in a supported, more isolated en#ironment. The
ne+t progression is to dynamic, controlled (G! e+ercises incorporating one to three
sets of 1 to 12 repetitions.
th
ed., p. 2-
14) ; key role of the serratus anterior is to mo#e the thora+ toward a more A+ed,
stable scapulae.
a. True
b. 5alse
Explanation
b. 5alse
8uring open kinetic chain *GJ>) mo#ements, a key role of the serratus anterior is to
control mo#ement of the scapulae against a more A+ed ribcage. 8uring closed
kinetic chain mo#ements, howe#er, where the distal segment is more A+ed, a key
role of the serratus anterior is to mo#e the thora+ toward a more A+ed, stable
scapulae.
th
ed., p. =-
11) The center of mass is generally slightly lower in men due to their increased
body mass and narrower stance.
a. True
b. 5alse
Explanation
b. 5alse
The location of the center of mass #aries in indi#iduals by body shape, siCe, and
gender, being slightly higher in males due to greater )uantities of musculature in
the upper body.
th
ed., p. 71
1) Which of the following techni)ues will reduce the balance challenge of an
e+ercise?
a. "arrowing the base of support
b. /owering the center of mass
c. /ooking up and down during the e+ercise
d. >losing the eyes
Explanation
b. /owering the center of mass
/owering the center of mass will reduce the balance challenge of an e+ercise, while
the other choices will all increase the balance challenge.
th
ed., p. 7&
1&) 9tanding on a single leg and taking a step mandates stability in each of the
following regions $X>$'T the FFFFFFFFFF.
a. 9tance leg
b. 6ip
c. Torso
d. (aised leg
Explanation
d. (aised leg
9tanding eHciently on a single leg mandates stability in the stance?leg, hip, and
torso, while simultaneously e+hibiting mobility in the raised leg if stepping is
in#ol#ed.
th
ed., p. E
1-) Which type of mo#ement has the -REATEST need for thoracic mobility?
a. 'ushing mo#ements
b. 0end?and?lift mo#ements
c. (otational mo#ements
d. 'ulling mo#ements
Explanation
c. (otational mo#ements
The need for thoracic mobility is greater during rotational mo#ements than with
pushing and pulling mo#ements, gi#en the three?dimensional nature of the
mo#ement patterns. 'erforming these e+ercises without thoracic mobility or lumbar
stability may compromise the shoulders and hips, and increase the likelihood for
in@ury.
th
ed., p. &4-
12) Which of the following e+ercises BEST addresses the rotational mo#ement
pattern during the mo#ement?training phase?
a. Wood?chop
b. Inilateral row
c. /unge
d. 6ip hinge
Explanation
a. Wood?chop
The wood?chop is a rotational mo#ement. The unilateral row is a pulling mo#ement,
the lunge is a single?leg mo#ement, and the hip hinge is a bend?and?lift mo#ement.
th
ed., p. &4-,&41
Quiz #11: Chapter 1; Re"i"tan!e Trainin$: #ro$rammin$
an' #ro$re""ion"
th
Edition
1) Which of the following terms is deAned as the product of muscular strength and
mo#ement speed?
a. !uscular endurance
b. !uscular power
c. ;bsolute strength
d. (elati#e strength
Explanation
b. !uscular power
!uscular power is the product of muscular strength and mo#ement speed.
;ssuming that an indi#idual3s mo#ement speed remains the same, an increase in
muscular strength is accompanied by a proportional increase in muscular power.
th
ed., p. &1=
) Which of the following is a skill?related parameter that might be addressed in a
client3s e+ercise program?
a. 0alance
b. 5le+ibility
c. 0ody composition
d. ;erobic capacity
Explanation
a. 0alance
The skill?related parameters are as follows: power, speed, balance, agility,
coordination, and reacti#ity. The other three options are health?related parameters.
th
ed., p. &17
&) Training fre)uency is in#ersely related to both training FFFFFFFFFF and training
FFFFFFFFFF.
a. %olumeM type
b. TypeM intensity
c. %olumeM intensity
d. TypeM duration
Explanation
c. %olumeM intensity
Training fre)uency is in#ersely related to both training #olume and training intensity.
/ess #igorous e+ercise sessions produce less muscle microtrauma, re)uire less time
for tissue remodeling, and can be performed more fre)uently. !ore #igorous
e+ercise sessions produce more muscle microtrauma, re)uire more time for tissue
remodeling, and must be performed less fre)uently for optimum results.
th
ed., p. &17
-) ; client3s resistance?training regimen in#ol#es performing four sets of each
e+ercise, with each set containing four repetitions. This training #olume 0$9T
addresses which training goal?
a. !uscular hypertrophy
b. !uscular endurance
c. !uscular strength
d. Leneral muscle Atness
Explanation
c. !uscular strength
!uscular strength is addressed with any training regimen in#ol#ing the performance
of two to si+ sets of si+ or fewer repetitions.
th
ed., p. &1
2) What is the Arst progression made when utiliCing the double?progressi#e training
protocol?
a. ;dding resistance in 2P increments
b. ;dding repetitions to the set
c. ;dding sets to the workout
d. (educing the rest inter#als
Explanation
b. ;dding repetitions to the set
The double?progressi#e strength?training protocol may be used with any repetition
range. The Arst progression is adding repetitions, and the second progression is
adding resistance in 2P increments.
th
ed., p. &-
1) ;ccording the principle of re#ersibility, a client who stops performing resistance
e+ercise will lose strength at about FFFFFFFFFF that it was gained
a. The same rate
b. Twice the rate
c. Gne?tenth the rate
d. Gne?half the rate
Explanation
d. Gne?half the rate
; client who stops performing resistance e+ercise will lose strength at about one?
half the rate that it was gained. 5or e+ample, if an indi#idual increased his or her leg
press strength by 24P o#er a 14?week training period, he or she would lose half of
that strength gain after 14 weeks of no resistance e+ercise, and all of his or her
strength gain after 4 weeks without training.
th
ed., p. &1
=) ;fter progressing to the load?training phase of the ;>$ <5T !odel, a client has
mastered the stability and mobility e+ercises from the pre#ious phases and no
longer needs to include them in each workout.
a. True
b. 5alse
Explanation
b. 5alse
(egardless of the speciAc ob@ecti#e of the load?training program, it is recommended
that stability and mobility e+ercises be included in the warm?up and cool?down
acti#ities.
th
ed., p. &&&
7) What aspect of muscular Atness is BEST addressed by a client adhering to the
following regimen?
T 5re)uency: 'ro#ide at least = hours reco#ery time between e+ercises for the
same muscle groups
T <ntensity: 0etween =4 and 74P of ma+imum resistance, reaching fatigue
between 24 and =4 seconds
T (epetitions: $ight to 1
T 9ets: Three to four sets with &4 to 14 seconds rest between successi#e
training sets
T Type: ; combination of multi@oint and single?@oint e+ercises using #arious
techni)ues, including breakdown training and assisted training
b. !uscular strength
c. !uscular power
d. !uscular endurance
Explanation
This workout program would best address muscular hypertrophy. !uscle
hypertrophy training typically in#ol#es lower weightloads and higher repetitions
than muscular?strength training, but higher weightloads and lower repetitions than
muscular?endurance training. The recommended training intensity for muscle
hypertrophy is about =4 to 74P of ma+imum resistance *or a repetition range of
eight to 1).
th
ed., p. &&7
E) ; plyometric e+ercise program BEST addresses which aspect of muscular Atness?
b. !uscular strength
c. !uscular power
d. !uscular endurance
Explanation
c. !uscular power
To impro#e the production of muscular force and power, plyometric e+ercise can be
implemented. 'lyometric e+ercise incorporates )uick, powerful mo#ements and
in#ol#es the stretch?shortening cycle Yan acti#e stretch *eccentric contraction) of a
muscle followed by an immediate shortening *concentric contraction) of that same
muscleZ.
th
ed., p. &-&
14) Which of the following types of plyometric drills pro#ides the highest intensity?
a. !ultiple linear @umps
b. [umps in place
c. 6ops and bounds
d. !ultidirectional @umps
Explanation
c. 6ops and bounds
6ops and bounds are the most intense of the options listed. 6ops in#ol#e taking oD
and landing with the same foot, while bounds in#ol#e the process of alternating feet
during the take?oD and landing. 6ops and bounds emphasiCe horiContal speed and
are performed repeatedly with no rest between actions.
th
ed., p. &-- B &-1
Quiz #12: Chapter 11 Car'iore"piratory Trainin$:
#ro$rammin$ an' #ro$re""ion"
th
Edition
1) !ost health beneAts occur with at least FFFFFFFFFF a week of moderate?intensity
physical acti#ity.
a. 14 minutes
b. =2 minutes
c. 124 minutes
d. 174 minutes
Explanation
c. 124 minutes
!any of the recommendations from the *++, P!ysical Acti)ity Guidelines for
Americans are deri#ed from the knowledge that most health beneAts occur with at
least 124 minutes a week of moderate?intensity physical acti#ity and that the
beneAts of physical acti#ity far outweigh the possibility of ad#erse outcomes.
ACE Personal Trainer anual, -th ed., p. &=-
) ; client performs regular moderate? to #igorous?intensity acti#ity at 72P of his
ma+imum heart rate. What is his Atness classiAcation?
a. 'oorKfair
b. 5airKa#erage
c. ;#erageKgood
d. LoodKe+cellent
Explanation
c. ;#erageKgood
;n indi#idual in this category will perform habitual physical acti#ity: (egular
moderate?to?#igorous
<ntensity at 74,E1P of ma+imum heart rate and 12,74P of P6((K%Gma+ or %G(.
th
ed., p. &==
&) 8uring the talk test, a client is able to speak, but not #ery comfortably. ;t
appro+imately what intensity is this client working?
a. 0elow %T1
b. [ust abo#e %T1
c. [ust below %T
d. ;bo#e %T
Explanation
b. [ust abo#e %T1
9tudies in a #ariety of populations ha#e demonstrated that the talk test is a #ery
good marker of %T1. Typically, below the %T1, people will respond to any of a
number of speech?pro#oking stimuli *normal con#ersation, a structured inter#iew,
reciting a standard paragraph) by stating that they can speak comfortably. ;bo#e
%T1, but below a second metabolic marker called the second #entilatory threshold
*%T), they will be able to speak, but not comfortably.
th
ed., p. &7
-) <n which Cone of the three?Cone training model is an indi#idual e+ercising if he or
she is working at a heart rate e)ual to his or her second #entilatory threshold?
a. None 1
b. None
c. None &
Explanation
c. None &
None & re.ects heart rates at or abo#e %T, while Cone 1 re.ects heart rates below
%T1 and Cone re.ects heart rates from %T1 to @ust below %T.
th
ed., p. &72
2) ; client is performing 24 minutes of e+ercise each week and has a weekly
caloric e+penditure of appro+imately 1,=44 calories. What is this client3s physical
Atness classiAcation?
a. 'oor?fair
b. 5air?a#erage
c. ;#erage?good
d. Lood?e+cellent
Explanation
b. 5air?a#erage
; client in the fair?a#erage category will be e+ercising &4,E4 minutesKday and
44,&44 minutesKweek, and will be e+pending between 1,244 and ,444 calories
each week.
th
ed., p. &71
1) Which e+ercise #ariable is it /OST appropriate for a personal trainer to
manipulate in the early stages of an e+ercise program?
a. 8uration
b. <ntensity
c. 5re)uency
d. Type
Explanation
a. 8uration
$+ercise duration is probably the most appropriate #ariable to manipulate initially,
building the e+ercise session by 14P, or A#e to 14 minutes e#ery week or two o#er
the Arst four to si+ weeks. Thereafter, and once adherence is de#eloped, trainers
can implement progressions by increasing e+ercise fre)uency and then e+ercise
intensity.
th
ed., p. &7=
=) 8uring which cardiorespiratory training phase of the ;>$ <5T !odel should a
client be working at an ('$ of & to -?
a. 'hase 1
b. 'hase
c. 'hase &
d. 'hase -
Explanation
a. 'hase 1
8uring phase 1, training should focus on steady?state e+ercise in Cone 1, which can
be gauged by the client3s ability to talk *below talk test threshold) andKor work at an
('$ of & to - *moderate to somewhat hard).
th
ed., p. &E-
7) 8uring which cardiorespiratory training phase of the ;>$ <5T !odel should a
trainer administer the %T threshold test to determine 6( at %T?
a. 'hase 1
b. 'hase
c. 'hase &
d. 'hase -
Explanation
c. 'hase &
8uring phase &, the focus is on designing programs to help clients who ha#e
endurance performance goals andKor are performing se#en or more hours of
cardiorespiratory e+ercise per week. This is the most appropriate time to administer
the %T threshold test to determine 6( at %T.
th
ed., p. &E-
E) 9top?and?go game?type acti#ities are an appropriate choice for both youth and
older adult e+ercisers.
a. True
b. 5alse
Explanation
b. 5alse
While youth often e+cel at and en@oy these acti#ities, older adults are generally less
tolerant of stop?and?go game?type acti#ities *along with hea#y training loads, rapid
increases in training load, and single?mode e+ercise).
th
ed., p. -41
14) 8uring which cardiorespiratory training phase of the ;>$ <5T !odel should low
Cone inter#als be introduced into a client3s program?
a. 'hase 1
b. 'hase
c. 'hase &
d. 'hase -
Explanation
b. 'hase
This phase of cardiorespiratory training is dedicated to enhancing the client3s
aerobic eHciency by progressing the program through increased duration of
sessions, increased fre)uency of sessions when possible, and the introduction of
Cone inter#als.
th
ed., p. &E=
Quiz #13: Chapter 1% /in'>Bo'y Exer!i"e
th
Edition
1) Which form of mind?body e+ercise is BEST described as a form of mo#ing
meditation?
a. "ia
b. Woga
c. Tai chi
d. 'ilates
Explanation
c. Tai chi
Tai chi, the martial art deri#ati#e of )igong, is best described as a mo#ing
meditation.
th
ed., p. -2-
) Which type of yoga program is BEST suited for indi#iduals who are new to yoga?
a. (estorati#e yoga
b. <ntegral yoga
c. 0ikram yoga
d. ;shtanga yoga
Explanation
a. (estorati#e yoga
This style of hatha yoga is perhaps most appropriate for those who are @ust
embarking on a yoga program because of the use of props and the elementary
nature of the poses.
th
ed., p. -2E
&) Which type of yoga is also known as power yoga?
a. ;nusara yoga
b. ;shtanga yoga
c. %iniyoga
d. Jripalu yoga
Explanation
b. ;shtanga yoga
The asanas in ;shtanga yoga are se)uenced in groups of poses that range from
moderate to #ery diHcult. The se)uence pace and pose diHculty is what often
characteriCes ;shtanga as power yoga.
th
ed., p. -1
-) Which term, also the name of a type of yoga, is synonymous with what is also
called serpent power, or the coiled?up energy contained in the body?
a. 0ikram
b. Jundalini
c. Jripalu
d. ;nusara
Explanation
b. Jundalini
;lso called the yoga of awareness, kundalini yoga3s principal purpose is to awaken
the serpent power *kundalini, or coiled?up energy) with postures, breath control,
chanting, and meditation.
th
ed., p. -1
2) Which form of tai chi is the most practiced in the West today?
a. Griginal >hen style
b. >hang style
c. Wang style
d. Wu style
Explanation
c. Wang style
Griginated by Wang /uchan in the 1744s, the Wang form is the most widely practiced
form in the West today. The original Wang form consists of 147 mo#ements *Wang
/ong 5orm)M howe#er, the Wang -,9hort 5orm is a popular modiAcation practiced
today.
th
ed., p. -11
1) ;n older adult client who is interested in trying mind?body e+ercise has decided
that tai chi might be the best At for her needs and abilities. Which form of tai chi
would you recommend?
a. Griginal >hen style
b. >hang style
c. Wu style
d. 9un style
Explanation
d. 9un style
0ecause the sun style in#ol#es a higher stance than other forms, it is often the
easiest for older adults to learn.
th
ed., p. -11
=) Which contemporary form of mind?body e+ercise in#ol#es .oor work and as well
as work done on a machine called a reformer?
a. "ia
b. 'ilates
c. ;le+ander Techni)ue
d. 5eldenkrais !ethod
Explanation
b. 'ilates
'ilates is based on the idea that there is a core set of postural muscles that help to
keep the body balanced and are essential to pro#iding good support to the spine.
This method is di#ided into two modalities, .oorKmat work and work on a (eformer,
a piece of resistance e)uipment originally de#eloped by [oseph 6. 'ilates.
th
ed., p. -11,-1=
7) Which contemporary form of mind?body e+ercise includes a moderate?le#el
aerobic component that fosters spontaneity?
a. "ia
b. 'ilates
c. ;le+ander Techni)ue
d. 5eldenkrais !ethod
Explanation
a. "ia
Inlike other mind?body e+ercise programs, "ia also includes a moderate?le#el
aerobic component to address cardiorespiratory endurance. The aerobic segment is
designed to foster creati#ity and spontaneity rather than strict adherence to
standard group mo#ement patterns.
th
ed., p. -17
E) Gne of the means of ob@ecti#ely assessing the success of a mind?body e+ercise
program is to record baseline and serial blood?pressure measurements.
a. True
b. 5alse
Explanation
a. True
0aseline and serial resting blood pressure measurement is also an accepted
outcome measure responsi#e to four to si+ weeks of mind?body e+erciseQespecially
if the participant has a resting blood pressure in the prehypertension or higher
range *i.e., S14K74 mm6g).
th
ed., p. -1E
14) FFFFFFFFFF is the practice of #oluntary breath control, consisting of conscious
inhalation, retention, and e+halation.
a. ;sana
b. 9i#ananda
c. %iniyoga
d. 'ranayama
Explanation
d. 'ranayama
<n the yogic and )igong traditions, breathing functions as an intermediary between
the mind and body. 'ranayama *the practice of #oluntary breath control, consisting
of conscious inhalation, retention, and e+halation) is often practiced in con@unction
with meditation and yoga asanas but can stand by itself as an important mind?body
e+ercise method.
th
ed., p. -1&
Quiz #18: Chapter 1. Exer!i"e an' Spe!ial #opulation"
th
Edition
1) Which of the following is NOT a common manifestation of atherosclerosis?
a. 9troke
b. ;rrhythmias
c. ;ngina
d. 6eart attack
Explanation
b. ;rrhythmias
;therosclerosis is the underlying cause of cerebral and peripheral #ascular diseases.
!anifestations of atherosclerosis include angina, heart attack, stroke, and
intermittent claudication.
th
ed., p. -71
) 8uring a workout, you notice that a client displays a sudden lack of coordination
and balance and, when asked, reports trouble seeing. What is the /OST likely
cause of these symptoms?
a. !yocardial infarction
b. >laudication
c. 8iabetes
d. 9troke
Explanation
d. 9troke
The warning signs of a stroke are as follows:
9udden numbness or weakness of the face, arms, or legs
9udden confusion or trouble speaking or understanding others
9udden trouble seeing in one or both eyes
9udden walking problems, diCCiness, or loss of balance and coordination
9udden se#ere headache with no known cause
th
ed., p. -72
&) ; client3s physician pro#ides the following guideline regarding the intensity of
e+ercise for a new client: ;n ('$ of 11 to 11 *1 to 4 scale) is the preferred
e+ercise intensity. With which condition is this client !G9T likely coping?
a. 6ypertension
b. >ancer
c. Type diabetes
d. 5ibromyalgia
Explanation
c. Type diabetes
<ndi#iduals with type diabetes can e+ercise at a moderate intensity of 11 to 11 on
the 1 to 4 ratings of percei#ed e+ertion *('$) scale. The other three options all
re)uire a light to moderate intensity of E to 1& on the ('$ scale.
th
ed., p. -E&
-) ; male client brings a form from his primary care physician reporting the
following test results:
Waist circumference: -1 inches
Triglycerides: 1-4 mgKd/
68/ cholesterol: &7 mgKd/
0lood pressure: 17K74 mm6g
5asting blood glucose: E& mgKd/
This client currently has the metabolic syndrome.
a. True
b. 5alse
Explanation
b. 5alse
The metabolic syndrome is deAned as the presence of three or more of the following
components:
$le#ated waist circumference
!en S-4 inches *14 cm)
Women S&2 inches *77 cm)
$le#ated triglycerides
S124 mgKd/
(educed 68/ cholesterol
!en R-4 mgKd/
Women R24 mgKd/
$le#ated blood pressure
S1&4K72 mm6g
$le#ated fasting blood glucose
S144 mgKd/
This client has only two of these components *ele#ated waist circumference and
reduced 68/ cholesterol).
th
ed., p. -E-
2) ; client3s physician pro#ides the following guideline regarding the mode of
e+ercise for a new client: 9wimming is the recommended mode of e+erciseM upper?
body resistance?training e+ercises are not appropriate. With which of the following
conditions is this client /OST likely coping?
a. Gsteoporosis
b. ;rthritis
c. ;sthma
d. 5ibromyalgia
Explanation
c. ;sthma
9wimming may be particularly beneAcial for indi#iduals with asthma because it
allows them to inhale the moist air @ust abo#e the surface of the water. 5or some
clients with asthma, upper?body e+ercises such as arm cranking, rowing, and cross?
country skiing may not be appropriate because of the higher #entilation demands.
th
ed., p. -E-
1) Weightbearing and resistance?training acti#ities are /OST important for clients
with which of the following diseases or disorders?
a. Gsteoporosis
b. 8iabetes
c. ;rthritis
d. /ow?back pain
Explanation
a. Gsteoporosis
5or clients with osteoporosis, the mechanical stress associated with weightbearing
or resistance?training acti#ities produces strain on bone tissue and stimulates bone
deposition and resulting gains in bone mass and strength.
th
ed., p. 24
=) 5or clients with which of the following diseases or disorders is it /OST important
to de#elop a regular pattern of acti#ity that does not result in post?acti#ity
malaise?
a. /ow?back pain
b. >hronic fatigue syndrome
c. 5ibromyalgia
d. >ancer
Explanation
b. >hronic fatigue syndrome
When working with clients with >59, the goal is to de#elop a regular pattern of
acti#ity that does not result in post?acti#ity malaise. /ow?intensity e+ercise is
recommended.
th
ed., p. 24E
7) 6ow often should low?back e+ercises be performed in order to yield the ma+imum
beneAt?
a. ,& daysKweek
b. -,2 daysKweek
c. 2,1 daysKweek
d. = daysKweek
Explanation
d. = daysKweek
While there is a common belief that e+ercise sessions should be performed at least
three times per week, it appears that low?back e+ercises ha#e the most beneAcial
eDect when performed daily.
th
ed., p. 211
E) When programming e+ercise to help a client reduce low?back pain, it is most
important to focus on muscular strength, as opposed to muscular endurance.
a. True
b. 5alse
Explanation
b. 5alse
/ow?back e+ercises performed for maintenance of health need not emphasiCe
strengthM rather, more repetitions of less?demanding e+ercises will assist in the
enhancement of endurance and strength. Li#en that endurance has more protecti#e
#alue than strength, strength gains should not be o#eremphasiCed at the e+pense of
endurance.
th
ed., p. 211
14) G#erweight or obese clients who are seeking to lose weight should perform a
!<"<!I! of FFFFF minutes of moderate?intensity e+ercise each week.
a. 14
b. 124
c. 2
d. -4
Explanation
b. 124
<ndi#iduals seeking weight loss should include e+ercise as a key component of their
programs, and o#erweight and obese adults should accumulate more than 124
minutes of moderate?intensity e+ercise each week, and when possible, more than
2 minutes per week.
th
ed., p. 211
Quiz #1:: Chapter 11 Common /u"!ulo"?eletal ,n@urie"
an' ,mpli!ation" (or Exer!i"e
th
Edition
1) The most commonly reported knee in@ury in#ol#es damage to the FFFFFFFFFF.
a. ;nterior cruciate ligament
b. !edial collateral ligament
c. 'atella
d. !enisci
Explanation
d. !enisci
The most commonly reported knee in@ury is damage to the menisci. The menisci
ha#e an important role within the knee due to their multiple functionsQshock
absorption, stability, @oint congruency, lubrication, and proprioception.
th
ed., p. 2&1
) What type of in@ury can be classiAed as longitudinal, obli)ue, trans#erse, or
compression?
a. 9tress fractures
b. 9prains
c. 0ursitis
d. 9hin splints
Explanation
a. 9tress fractures
/ongitudinal, obli)ue, trans#erse, and compression are the four types of stress
fractures, which often occur in distance runners, track athletes, and court sport
athletes *e.g., #olleyball, basketball).
th
ed., p. 2&1
&) What is the Arst phase of healing after an in@ury occurs?
a. (emodeling phase
b. <n.ammation phase
c. 'roliferation phase
d. 5ibroblastic phase
Explanation
b. <n.ammation phase
The Arst phase of healing is the in.ammatory phase, which can typically last for up
to si+ days, depending on the se#erity of the in@ury. The focus of this phase is to
immobiliCe the in@ured area and begin the healing process. <ncreased blood .ow
occurs to bring in o+ygen and nutrients to rebuild the damaged tissue.
th
ed., p. 2&=
-) Which of the following is an ABSO*0TE contraindication to stretching?
a. [oint hypermobility
b. 'ain in the aDected area
c. 'resence of osteoporosis
d. [oint swelling
Explanation
a. [oint hypermobility
The absolute contraindications to stretching are as follows:
; fracture site that is healing
;cute soft?tissue in@ury
'ost?surgical conditions
[oint hypermobility
;n area of infection
The other three choices are all relati#e contraindications.
th
ed., p. 2&7
2) /ateral epicondylitis is commonly known as FFFFFFFFFF.
a. Lolfer3s elbow
b. [umper3s knee
c. Tennis elbow
d. (unner3s knee
Explanation
c. Tennis elbow
/ateral epicondylitis, which is commonly called tennis elbow, is deAned as an
o#eruse or repetiti#e?trauma in@ury of the wrist e+tensor muscle tendons near their
origin on the lateral epicondyle of the humerus.
th
ed., p. 2-1
1) ; client complains of pain in the wrist during sleep and numbness and loss of grip
strength during e+ercise. What in@ury is the !G9T likely cause of these symptoms?
a. Lreater trochanteric bursitis
b. <liotibial band syndrome
c. !edial epicondylitis
d. >arpal tunnel syndrome
Explanation
d. >arpal tunnel syndrome
The symptoms of carpal tunnel syndrome include:
"ight or early?morning pain or burning
/oss of grip strength and dropping of ob@ects
"umbness or tingling in the palm, thumb, inde+, and middle Angers
th
ed., p. 2-
=) ; client comes to you with recommendations from her doctor regarding e+ercise
with greater trochanteric bursitis. Gne of the focuses or her training should be
strengthening which of the following muscle groups?
a. 6amstrings
b. Lluteals
c. Vuadriceps
d. <liotibial band comple+
Explanation
b. Lluteals
When working with a client with greater trochanteric bursitis, strengthening the
gluteals and deeper hip rotator muscles is important to maintain ade)uate strength.
9tretching of the iliotibial band comple+, hamstrings, and )uadriceps should be the
focus to ensure proper lower?e+tremity mobility.
th
ed., p. 2--
7) Which of the following in@uries is primarily caused by training errors among
athletes?
a. 'atellofemoral pain syndrome
b. <nfrapatellar tendinitis
c. ;chilles tendinitis
d. <liotibial band syndrome
Explanation
d. <liotibial band syndrome
<T09 is common among acti#e indi#iduals 12 to 24 years of age and is primarily
caused by training errors in runners, cyclists, #olleyball players, and weight lifters.
th
ed., p. 2-2
E) ; client reports feeling terrible pain in the heel during his Arst few steps each
morning, which then dissipates as he walks around the house. What is the !G9T
likely cause of this pain?
a. 'lantar fasciitis
b. ;chilles tendinitis
c. ;nkle sprain
d. <nfrapatellar tendinitis
Explanation
a. 'lantar fasciitis
Typically, indi#iduals with plantar fasciitis report pain on the plantar, medial heel at
its calcaneal attachment that worsens after rest but impro#es after 14 to 12
minutes of acti#ity. <n particular, clients will commonly report e+cessi#e pain during
the Arst few steps in the morning.
th
ed., p. 22&
14) When programming e+ercise for a client who is reco#ering from a lateral ankle
sprain, it is important to begin with side?to?side motions before progressing to
straight?plane and then multidirectional motions.
a. True
b. 5alse
Explanation
a. 5alse
<t is recommended that personal trainers progress indi#iduals with this in@ury Arst
with straight?plane motions such as forward running, then side?to?side motions such
as sidestepping, and then multidirectional motions such as carioca.
th
ed., p. 221

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Quiz #1: Chapter 1 Human Anatomy

ACEs Essentials of Exercise Science for Fitness

b. 68/ cholesterol of 11 mgKd/

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