ACE Personal Trainer Exam Practice

ACE PErsonAl TrAinEr ExAm PrACTiCE QuEsTions – 100% CorrECT AnswErs & GuArAnTEEd PAss ◉ What BP is considered pre hypertensive? ~>120/80

◉ What BP is considered hypertensive? ~SBP >140, DBP>90 and/ or being on hypertensive medication

◉ In order to lose 1 pound each week, an individual needs to decrease their total kcalories by 500 (by diet or exercise). ~This is the max recommended for weekly weight loss.

◉ What are the insights from the National Weight Control Registry? ~Control portions, be mindful, exercise, check the scale, eat breakfast, monitor intake, turn off the TV, don't wait until tomorrow, know thy friend, be optimistic.

◉ Phosphagen system has a ____ rate of ATP production. ~Very rapid.

◉ Anaerobic Glycolysis system has a ____ rate of ATP production. ~Rapid.

◉ Aerobic system has a ____ rate of ATP production. ~Slow.

◉ When is ATP from the phosphagen system usually used? ~High-intensity, very short- duration activities.

◉ When is ATP from the anaerobic glycolysis system usually used? ~High-intensity, short duration activities.

• / 3

◉ When is ATP from the aerobic system usually used? ~Lower-intensity, longer duration activities.

◉ What are the four mechanisms of thermoregulation? ~Conduction and convection (heat from contact with the ground or air rising from the ground); radiation (heat "from the sun"); evaporation (heat is transferred to the surface of the body); and excretion/lungs (heat removal).

◉ What are the three phases of General Adaptation Syndrome (GAS)? ~1. Shock or alarm

phase: 2-3 weeks.

2. Adaptation or resistance phase: 4-6 weeks.

3. Exhaustion phase: can happen any time.

◉ What are the signs of overtraining? ~- Decline in physical performance with continued training,

• Elevated heart rate and blood lactate levels at a fixed submaximal work rate,
• Weight loss,
• Sleep disturbance,
• Multiple colds or sore throats,
• Irritability, restlessness, excitability and/or anxiousness,
• Loss of motivation or vigor,
• Lack of mental concentration and focus,
• Lack of appreciation for things that are normally enjoyable.

◉ What causes Delayed Onset Muscle Soreness (DOMS)? ~Tissue injury from excessive mechanical eccentric force exerted on muscle and connective tissues.

◉ What are the four general training principles? ~1. Specificity

• Overload and progression 2 / 3

• Diminishing returns
• Reversibility

◉ What are the four types of stretching? ~1. Static stretching

• Propioceptive neuromuscular facilitation (PNF)
• Dynamic stretching
• Myofascial release

◉ ACE Certified Personal Trainer Scope of Practice includes: ~- Developing and implementing exercise programs that are safe, effective and appropriate for individuals who are apparently healthy or have medical clearance to exercise.

• Conducting health-history interviews and stratifying risk for cardiovascular disease with

clients in order to determine the need for referral and identify contraindications for exercise.

• Administering appropriate fitness assessments based on the client's health history,

current fitness, lifestyle factors, and goals utilizing research-proven and publish protocols.

• Assisting clients in setting and achieving realistic fitness goals.
• Teaching correct exercise methods and progression through demonstration, explanation,

and proper cueing and spotting techniques.

• Empowering individuals to begin and adhere to their exercise programs using guidance,

support, motivation, lapse-prevention strategies and effective feedback.

• Designing structured exercise programs for one-on-one and small-group personal

training.

• educating clients about fitness and health-related topics to help them in adopting

healthful behaviors that facilitate exercise program success.

• Protecting client confidentiality according to Health Insurance Portability and

Accountability Act (HIPAA) and related regional and national laws.

◉ What is intrinsic motivation? ~When a person is engaged in exercise activity for the inherent pleasure and experience that comes from the engagement itself.

• / 3