ACE-Personal-Trainer exam questions

1. Question 1

   Single answer

   All the following are appropriate goals for a pregnant client, EXCEPT:

   • A

     Reduce the risk of gestational diabetes

   • B

     Increase cardiorespiratory fitness

   • C

     Avoid excessive weight gain

   • D

     Lower the incidence of lower back pain

   Reveal answer

   Correct answer

   • B

     Increase cardiorespiratory fitness

   Explanation

   Current research suggests that, unless a specific obstetric or medical condition is present, the likelihood of adverse events or complications in the mother or fetus following acute exercise or training is minimal. The personal trainer should recognize that physical activity by people who are pregnant and those in the postpartum period presents numerous benefits and should be encouraged. Together with an individual's obstetric health care provider, the personal trainer can establish the following exercise program goals:

   • Avoid excessive weight gain

   • Reduce the risk of gestational diabetes

   • Lower the incidence of lower back pain

   • Prevent excessive decreases in cardiorespiratory and muscular fitness

2. Question 2

   Single answer

   The degree of movement within a joint is known as:

   • A

     Range of motion

   • B

     Range of change

   • C

     Flexibility

   • D

     Range of muscles

   Reveal answer

   Correct answer

   • A

     Range of motion

   Explanation

   Range of motion (ROM) is the degree of movement within a joint. ROM is assessed with goniometer tests, and each joint has normal ROM values. It can be active or passive.

   Active is when the ROM is reached by voluntary movement from contraction of a skeletal muscle. Passive is when the ROM is achieved by external means.

3. Question 3

   Single answer

   What is an appropriate repetition range for resistance training if the training goal is increased muscular endurance?

   • A

     5-8 repetitions

   • B

     12-15 repetitions

   • C

     3-5 repetitions

   • D

     8-12 repetitions

   Reveal answer

   Correct answer

   • B

     12-15 repetitions

   Explanation

   Different repetition ranges can be used to target different goals, as long as the corresponding adjustments to intensity are made as well.

   Lower repetition ranges, such as 1-6 repetitions, using heavier loads (intensities) are typically used in training programs designed to build maximum strength levels, while moderate to higher volumes in conjunction with moderate and heavier loads are used for the purposes of hypertrophy.

   The ability to sustain performance without getting tired is known as muscular endurance. The recommended repetition range to target and improve muscular endurance is 12-15+ repetitions.

   It's important to note that although the loads are lighter (lower % 1RM), the load still needs to be sufficient to create training fatigue within the prescribed repetition range. If a load is too light and the individual could have performed many more repetitions but stops at 12-15 reps, this will not be sufficient to elicit the desired training effect.

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5. Question 4

   Single answer

   If a client is trying to stretch her triceps brachii, what position should she get in?

   • A

     Place palms of the hands on the back of the head

   • B

     Place one arm across the chest

   • C

     Cross the arms around the body

   • D

     Place one elbow behind the head

   Reveal answer

   Correct answer

   • D

     Place one elbow behind the head

   Explanation

   There are many ways an individual can improve their flexibility and increase joint range of motion (ROM), and nearly all of them use some form of stretching. There are three types of stretching that are performed using active or passive techniques to improve flexibility:

   • Static

   • Dynamic

   • Proprioceptive neural facilitation (PNF)

   In order to have a client stretch their triceps brachii, the personal trainer should instruct the client to bring her left arm up, bending from the elbow, and drop the left hand behind her head. The client should try to reach over and touch her right shoulder with her left hand. Then, have the client bring her right hand to her elbow and pull rightward to increase tension on her arm.

6. Question 5

   Single answer

   All the following need to remain consistent in a daily routine for an individual with diabetes EXCEPT:

   • A

     Time of day of physical activity

   • B

     When water is consumed

   • C

     The amount and type of food eaten

   • D

     When medications are taken

   Reveal answer

   Correct answer

   • B

     When water is consumed

   Explanation

   Consistency in a daily routine is very important to help an individual manage their diabetes. This regularity refers to when meals are eaten; the amount and type of food; when medications are taken; and the frequency, intensity, and time (duration and time of day) of physical activity.

   Therefore, personal trainers should keep in regular contact with the client's physician or another healthcare provider when designing or making changes to the exercise program, as this will enable a more regular and suitable treatment plan for the client.

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