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ACE CPT Exam Prep
IFT Model Cardio - Base, Fitness, Performance IFT Model Weight Training - Function, Movement, Load/Speed Focus on establishing, or reestablishing, postural stability and kinetic chain mobility - Functional Focus on developing good movement patterns without compromising postural or joint stability - Movement Focus on applying external loads to movements that create a need for increased force production - Load/Speed Focus on developing an initial aerobic base in clients who have been insufficiently active - Base Focus on enhancing the client's aerobic efficiency - Fitness Focus on success in endurance sports and events - Performance Five Primary Moment Patterns - -Bend and Lift -Single-leg -Push
-Pull -Rotate Which of the following is WITHIN the ACE Certified Personal Trainer scope of practice regarding training clients with weight-loss goals? - Designing exercise programs that lead to increased energy expenditure and positive changes in body composition Which of the following resources would be MOST appropriate for an ACE Certified Personal Trainer to utilize when providing dietary advice to clients? - Resources developed or endorsed by the Federal Government (i.e. ChooseMyPlate.gov) Which of the following would be OUTSIDE the scope of practice for ACE Certified Personal Trainers? - Offering solutions to a client who exhibits signs of depression that impact exercise adherence When working with clients who have been referred by their physicians for exercise programming, which of the following steps would be MOST important for the personal trainer to take? - Obtain written permission from the client prior to communicating with the referring physician Which of the following is WITHIN the scope of practice for ACE Certified Personal Trainers? - Conducting fitness assessments and health screenings to identify exercise limitations What is the primary purpose of the ACE Personal Trainer Certification program? - To protect the public from harm A client has soreness after a weekend tennis tournament. Which of the following in an appropriate action that is WITHIN the scope of practice for ACE Certified Personal Trainers? - Discuss proper techniques for stretching the affected muscles What is a key risk factor for chronic disease? - Lack of physical activity A client has been released from physical therapy, what should the personal trainer do now? -
-Rotational -Push -Pull -Bend and Lift When a client can consistently perform physical activity for 20+ minutes, 3+ times a week, they should be training at which Cardio phase? - Fitness You're working with a client with obesity and apprehensive about beginning an exercise program. What would be the best course of action for early success in the first session? - Have the client perform exercises that provide the trainer with basic feedback about the client's current movement abilities and fitness Desired Body Weight (DBW) - DBW = LBW / (1 - DBF%) 1- 100% - Fat % = Lean Body % 2- BW x LB % = LBW 3- 1--% - Desired Fat % = Desired lean % 4- LBW / Desired lean % = DBW How many calories are in a gram of protein? - 4 How many calories are in a gram of fat? - 9 How many calories are in a gram of carbs? - 4 How many calories are in a gram of alcohol? -
Waist-to-Hip Ratio - Waist / Hip = WHR BMI (standard formula) - [Weight (lb) / Height/\2 (in) ] x 703 Daily Calorie Deficit for DBW -
- 1 pound of fat = 3500 2- [Desired loss (lb) x 3500 kcal] / # weeks = weekly calorie deficit Predicted Maximal Heart (MHR) Rate (Dr. Fox) - 220 - age = MHR Heart Rate Reserve (HRR) Formula - -THR = (HRR x % Intensity) + RHR
- HRR = MHR - RHR One Rep Maximum (1-RM) Formula - -use repetition table 10- -Pounds Lifted / % 1-RM = Predicted 1-RM ABC Method - A- ask open-ended questions B- break down barriers C- collaborate Stage consisting of people who are still inactive but are thinking about becoming more active in the near future (next six months). - Contemplation
Fluid needed AFTER exercise - 1.5 L/kg (23 oz/lb) of body weight lost Which of the following should be developed early in the client-personal trainer relationship in order to build a strong foundation? - Rapport An ACE Certified Personal Trainer is working with a new client who has had a consistent exercise history. During the interview, the client explains that she enjoys all types of exercise and loves the way a workout makes her feel. Which of the following BEST describes the client's motivation? - Autonomous motivation Which of the following is the BEST example of a process goal? - Attending the gym 3x a week Which of the following client types is MOST likely to exhibit positive health behaviors? - A client with an internal locus of control Which of the following will MOST strongly influence a client's current self-efficacy levels? - Past performance experiences A client feels nervous to train in a gym, stating that she knows she needs to be more active but isn't sure training is right for her. Which of the following BEST represents the caller's stage of change? - Contemplation According to the health belief model, which of the following refers to people's perceptions of how likely they are to develop an illness? - Perceived susceptibility You are working with a long-term client who is in the maintenance stage of change. Which goal would be best for this client? - Maintain interest and reduce risk for boredom
Which of the following is an important strategy for dealing with client lapses? - Discuss lapses with the client in advance Which best describes the self-perception that a person can successfully perform a task? - Competence During an interview, you ask the new client how her day has been going. Which of the following best identifies this stage of the client-personal trainer relationship? - Rapport A client begins talking about intimate personal issues and problems at home. What is the best course of action to take from here? - Redirect the conversation The trainer asks the client what benefits may be gained by increasing her exercise frequency from 2 to 3 days/week. Which best identifies the type of communication skill used by the trainer? - Open-ended questions Which is a key consideration when setting goals with a client? - Goals should be positive Which would best motivate a client for long-term program adherence? - Including process goals like completing an exercise workout, in addition to performance goals A client begins to master the hip-hinge basics of a squat and is ready to receive more specific feedback so the movement can be refined and perfected is in what stage of learning? - Associative Which component of motivational interviewing is being displayed when a trainer deliberately pursues the welfare and best interests of the client? - Compassion
Which document includes a client's medical information and explains physical activity limitations and/or guidelines as outlined by his or her healthcare provider? - Medical release For the past two months, a client has been following his physician's guidelines of 30 minutes of indoor cycling at a rate exertion of 8 (scale of 6-20), followed by mild stretching. The client has asked to add the elliptical machine to incorporate upper-body movements. Which would be the best response? - Explain that, for his safety, a new medical release would be necessary to incorporate additional exercise A client states she is interested in using an over-the-counter diuretic for rapid weight loss. What would be the best response? - Explain the dangers of using such a product Which of the following is best defined as shortness of breath at rest or with mild exertion? - Dyspnea During an initial exercise session, a client presents with symptoms of dizziness and mentions this occasionally occurs during workouts. What is the best action taken by the trainer? - Discontinue exercise and have the client seek a qualified healthcare provider's clearance A client asks the trainer to giver her an eating plan designed after a diet she found on the internet. What would be the best action taken? - Refer the client to a registered dietitian or other qualified healthcare professional Which of the following would be the BEST example of a health eating pattern? - A diet that includes a variety of vegetables, fruits, grains, low-fat dairy, and protein-rich foods What is the goal of a dietary intervention to decrease weight? - To create a caloric deficit so that fewer calories are consumer than are expended Which of the following eating plans is recommended to optimize health and decrease blood pressure in individuals with hypertension? -
DASH eating plan A trainer working with a client makes the following statement: "you want to make these changes to manage your blood pressure, avoid medication, and improve your quality of life. What obstacles do you think might get in the way of these goals?" Which best identifies the approach the personal trainer is taking? - Breaking down barriers A nutrition fact label states that one serving of the product contains 3,300 mg of sodium. Which best describes this product's sodium condent? - High Serving size: 1/2 cup Protein per serving: 7g How many grams of protein are in 1 cup? - 14 grams Calories: 120 Carbs: 23 g What is the percentage of calories from carbohydrates? -
- 23 x 4 = 92 g
- 92/120 = 77% Serving Size: 1/2 cup Fat: .5g How many fat calories are contained in a 1 cup serving? - -.5 x 2 = 1 -1 x 9 = 9 grams 3 servings per container Protein: 7g How many protein calories would be consumed if a client ate the entire container? -
Ventilatory Response to Exercise: onset of blood lactate accumulation - Ventilatory Threshold 2 (VT2) Name the Plane of Motion: Plantar Flexion - Sagittal Name the Plane of Motion: Adduction - Frontal Name the Plane of Motion: Elevation - Frontal Name the Plane of Motion: Pronation - Transverse Name the Plane of Motion: Opposition - Multiplanar Name the Plane of Motion: Depression - Frontal Name the Plane of Motion: Dorsiflexion -
Sagittal Name the Plane of Motion: Horizontal flexion - Transverse Name the Plane of Motion: Circumduction - Multiplanar Name the Plane of Motion: Extension - Sagittal Name the Plane of Motion: Abduction - Frontal Name the Plane of Motion: Eversion - Frontal Name the Plane of Motion: Flexion - Sagittal Name the Plane of Motion: Rotation - Transverse Name the Plane of Motion:
A BMI of 25 kg/m/\2 or greater increases a person's risk for which of the following? - Type 2 diabetes What is necessary for hormone production, cushioning of vital organs, and maintenance of certain body functions? - Essential body fat What is the approximate BMI of a client with: Height: 5'5" (165 cm) Weight: 135 pounds (61.24 kg) - 22.5 kg/m/
[ 135 / (65^2) ] x 703 Which of the following indicates the average RHR in males? - 60 to 70 BPM Which of the following conditions describes the hardening and narrowing of the arteries due to plaque accumulation? - Arteriosclerosis Which of the following describes the point at which ventilation begins to increase in a nonlinear fashion? - VT Which of the following is the recommended fluid intake prior to exercise? - 5-7 mL/kg (.08 - .11 oz/lb) What is the recommended weekly or biweekly exercise duration progression for cardiorespiratory training over the first 4-6 weeks of training a new client? - 10%
Before progressing into Fitness Training, a client should be able to consistently perform which of the following? - A minimum of 20 minutes of steady-state cardio exercise in zone 1 on at least three days per week Cardio interval training is typically introduced during which stage of training? - Fitness Anaerobic power is typically performed during which of the following stages of training? - Performance Which best explains why a client who is a marathon runner has experienced a reduced heart rate eat the same running speed that previously produced a higher heart rate? - Increased cardiac output Which is the best example of the trainer asking an open-ended question? - What is stopping you from doing additional training, like you mentioned? A trainer is working with a client who wants to run a 10K. Which condition would most likely prohibit the client from participating in a ventilatory threshold assessment? - Asthma Which portion of the spine consists of five fused vertebrae? - Sacrum Which movement occurs in the frontal plane? - Abduction of the leg During the concentric portion of a seated leg extension, which muscle group is performing as the antagonist? - Hamstrings Which exercise best demonstrates isometric action? -
Which client would most likely display anterior tilting of the pelvis? - An accountant working in an office environment seated for extended periods during a 12-hour shift Which will most likely be a result of an anterior pelvic tilt? - Lordosis Which assessment would most likely be contraindicated for a client with low-back pain? - McGill's torso test battery During McGill's torso muscular endurance test battery, a client's flexion score is 120 seconds with a flexion/extension ratio score of .80. What is the client's extension score? - 150 seconds Which of the following identifies the primary purpose of the Thomas test? - To evaluate the length of the muscles involved in hip flexion Standing up from a chair is an example of which primary movement? - Bend-and-lift During a squat pattern assessment, the trainer observes the client is driving the knees forward during the descent of the squat. Which of the following is most likely causing this compensation? - Quadriceps dominance A client is experiencing a "collapsing" of the low back during a shoulder push stabilization screen. Which is most likely causing the compensation? - Lack of abdominal strength From the side view of a standing row assessment, the trainer notices the client's head migrates forward. Which of the following muscles are most likely underactive? - Cervical spine flexors
A trainer is working with a relatively new client for the past 6 weeks. The client would to get an estimate of his 1-RM for the bench press exercise but isn't yet comfortable completing the assessment. The client has been consistently completing 8 reps of 150. Which of the following is the most accurate estimate of the client's 1-RM? - 188 lbs Which is considered a step in the formal process to determine evidence-based practice? - Scrutinizing the quality of research evidence What is the minimum amount of time a client should be able to perform steady-rate cardio exercise at a rating of perceived exertion of 3-4 before progressing to Fitness Training? - 20 minutes A trainer is developing a Performance Training program for a client. What percentage of time should be spent training in zone 1? - 70-80% What is a primary characteristic of Functional Training for muscular fitness? - Focus on establishing/reestablishing postural stability and kinetic chain mobility A client who is working on achieving her fitness goals has been performing body-weight stationary lunches with good form and execution and is ready to advance this exercise. What is the most appropriate progression? - Stationary lunges with dumbbells in hands What describes the most appropriate time for a client to perform plyometric drills in a training session? - At the beginning, following a dynamic warm-up What is the recommended plyometric training volume for a client with some plyometric experience?
- 100-120 contacts per session
