ACE Personal Trainer Exam Study set (Chapters 1-10) Questions with answers. Graded A

ACE Personal Trainer Exam Study set (Chapters 1-10) Questions with answers. Graded A The middle layer of torso muscles that are commonly referred to as "the core" consists of the: - ✔✔Multifidi, quadratus lumborum ...

ACE Personal Trainer Exam Study set (Chapters 1-10) Questions with answers. Graded A The middle layer of torso muscles that are commonly referred to as "the core" consists of the: - ✔✔Multifidi, quadratus lumborum, transverse abdominis, deep fibers of the internal oblique, diaphragm, and pelvic floor musculature When teaching a client how to squat, what is the proper strategy to use? - ✔✔Part-to-whole strategy: 1. Hip hinge 2. Lower-extremity alignment 3. Figure-4 position What is the proper progression for challenging balance? - ✔✔1. Hip-width stance --> Narrow stance 2. Staggered stance --> Split-stance 3. Tandem stance 4. Single-leg stance When helping a client build scapulothoracic stability, what is the proper progression of exercises? - ✔✔1. Start client with shoulder packing (supine scapular depression and retraction) 2. Internal and external humeral rotation 3. Diagonals (rotator cuff) 4. Reverse flys with supine 90-90 5. Prone arm lifts (face down, supine) 6. Closed kinetic chain weight shifts (pushup position, moving forwards/backwards) When helping a client develop core function for proximal stability, what is the proper progression of exercises? - ✔✔- Supine Drawing-in (Centering) - On hands and knees Drawing-in with Extremity Movement Core Activation: 1. Pelvic floor contractions ("Kegels") - 1-2 sets x 10 reps with 2-second tempo, rest 10-15 sec b/w sets 2. TVA contractions (drawing belly button toward spine) - 1-2 sets x 10 reps with 2-sec tempo, 10-15 sec rest between sets 3. Combination of both contractions - same # of sets/reps 4. Contractions with normal breathing - 1-2 sets x 5-6 reps with slow, 10-sec counts while breathing independently, 10-15 sec rest Core Stabilization: 1. Raise one arm 0.5-1 inch off the floor and perform 6-12 inch sagittal, frontal, and transverse plane shoulder movements 2. Raise one knee 0.5-1 inch off the floor and perform 6-12 inch sagitall, frontal, and transverse plane hip movements 3. Raise contralateral limbs (i.e. opposite arm opposite knee) 0.5-1 inch off the floor and perform 6-12 inch sagittal, frontal, and transverse plane movements in both matching and alternating planes When helping a client develop proximal mobility through the hips and thoracic spine, what is the proper progression? - ✔✔Cat-camel Pelvic tilts Pelvic tilt progression to supine bent-knee marches Pelvic tilt progression to modified dead bug with reverse bent-knee marches (knees start up) Lying hip flexor stretch (pull knee up to chest) Half-kneeling triplanar stretch (front lunge) Lying hamstrings stretch (against wall) Glute-bridge Supine 90-90 hip rotator stretch (foot on top of knee, transverse stretch) Spinal extensions and spinal twists Rocking quadrupeds (rocking forwards/backwards on hands and knees) What are the training guidelines for Static Balance? - ✔✔Training Variables: - 2-3x per week - Perform exercises toward the beginning of workouts - Perform 1 set of 2-4 reps, each for 5-10 seconds Training Conditions - Narrow base of support (BOS) - Raise COG - Shift LOG (line of gravity) - Sensory alteration - Sensory removal Dynamic Movement Patterns over a Static Base of Support (Dynamic Balance): - ✔✔Introduce upper-extremity movements Introduce lower-extremity movements Integrate upper- and lower-extremity movements Progression of exercises for pushing movements? - ✔✔1. Bilateral and unilateral presses (weight/cable machine) - seated w/ backrest --> seated without backrest --> standing press --> standing single-arm press with opposite foot stance --> single-arm press with same side feet stance 2. Thoracic matrix (moving arms in all 3 planes) 3. Overhead press (start with dowel, eventually add dumbbells with changes in plane of movement) Progression of exercises for pulling movements? - ✔✔1. Bilateral and unilateral rows (same progression as presses) Progression of exercises for rotational movements? - ✔✔Wood chop and hay baler spiral patterns 1. Start half-kneeling (knee-up side is same side that arms start up for wood chop) 2. Progress to long moment arm (extend arms) 3. Progress to standing short moment arm 4. Progress to standing long moment arm 5. Progress to hip hinge/squat 6. Progression to long moment arm 7. Progression to full chop 8. Progression to adding external resistance of medicine ball or kettle bell 9. Progression to full wood chop and hay baler using cable or elastic resistance During the administration of any exercise test, what are the identifiable signs/symptoms that merit immediate test termination and possible referral to a healthcare professional? - ✔✔- Onset of angina, chest pain, or angina-like symptoms - Significant drop (>10 mmHg) in SBP despite an increased exercise intensity - Excessive rise in BP: SBP reaches >250 mmHg or DBP reaches >115 mmHg - Excess fatigue, shortness of breath, or wheezing (NOT heavy breathing) - Signs of poor perfusion: lightheadedness, pallor (pale skin), cyanosis (bluish coloration, especially around mouth), nausea, or cold/clammy skin - Increased nervous system symptoms (e.g. ataxia, dizziness, confusion, or syncope) - Leg cramping or claudication - Subject requests to stop - Physical or verbal cues of severe fatigue - Failure of testing equipment Body *Composition* Measurement Techniques: - ✔✔Bioelectrical Impedance DXA Scans Hydrostatic weighing Near-infrared interactance Skin fold measurements Whole-body air displacement plethysmography (Bod Pod) Body *Size* Measurement Techniques - ✔✔Height Weight BMI Girth measurements, including waist-to-hip ratio What is lean body mass (LBM) composed of? - ✔✔muscles, connective tissue, bones, blood, nervous tissue, skin, and organs *metabolically active tissue What is fat body mass (FBM) composed of? - ✔✔Essential body fat and subcutaneous/visceral fat *men have 2-5% essential fat, women have 10-13% Which CRF test uses the immediate post-recovery heart rate to assess a client's fitness level? - ✔✔YMCA Submaximal Step Test How do you calculate relative strength? - ✔✔Relative Strength = Absolute Strength/Body Weight *Absolute Strength = weight lifted What assessment does NOT use predicted max HR or predicted VO2 max, but instead provides an actual measure dHR that corresponds to the client's unique metabolic response to exercise? - ✔✔Sub maximal talk test for VT1 How do you calculate predicted 1RM? - ✔✔Predicted 1RM = Pounds lifted/% 1RM 1-RM-Repetition equivalents? - ✔✔1 rep = 100% 1RM 2 reps = 95% 3 reps = 93% 4 reps = 90% 5 reps = 87% 6 reps = 85% 7 reps = 83% 8 reps = 80% 9 reps = 77% 10 reps = 75% 11 reps = 70% 12 reps = 67% 15 reps = 65% Which tests are muscular endurance tests? - ✔✔Push-up test Curl-up test Body-weight squat test Which tests are muscular strength tests? - ✔✔1-RM bench-press test 1-RM leg-press test 1-RM squat test What is the brief protocol for the 1-RM tests? - ✔✔Set 1: 5-10 reps, ~50% of predicted 1-RM, rest for 60 seconds afterward Set 2: 3-5 reps, ~70% of predicted 1-RM (increase weight by 10-20%), rest for 60 seconds afterward Set 3: 2-3 reps, ~85-90% of predicted 1-RM, rest for 2 minutes Set 4+ (ideally 3-5 trials): 1 rep, attain actual 1-RM score, 2-4 minutes rest between trials What are correctible factors for muscle imbalance and postural deviations? - ✔✔Repetitive movements Awkward positions and movements Side dominance Lack of joint stability Lack of joint mobility Imbalanced strength-training programs What are non-correctible factors for muscle imbalance and postural deviations? - ✔✔Congenital conditions Some pathologies (e.g. rheumatoid arthritis) Structural deviations Certain types of trauma What are the 5 common postural deviations? - ✔✔Foot pronation/supination --> tibial and femoral rotation Hip adduction Hip tilting (anterior/posterior) Shoulder position and thoracic spine Head position What are "winged scapulae"? - ✔✔A protrusion of the inferior angle and vertebral (medial) border of the scapula Subtalar joint pronation/supination and the effect on feet - ✔✔Pronation: eversion Supination: inversion Subtalar joint pronation/supination and the effect on knee (tibia) - ✔✔Pronation: internal rotation Supination: external rotation Subtalar joint pronation/supination and the effect on femur - ✔✔Pronation: internal rotation Supination: external rotation What is right and left hip adduction? - ✔✔Right: right hip is elevated above left hip (view from back) Left: left hip is elevated above right hip (view from back) What muscles are involved with hip flexion? - ✔✔Iliacus, Psoas major/minor If a client has anterior pelvic tilt, what muscles are expected to be tight and lengthened? - ✔✔Tight: Hip flexors, erector spinae Lengthened: Hamstrings, rectus abdominus **Think lower-cross syndrome If a client has posterior pelvic tilt, what muscles are expected to be tight and lengthened? - ✔✔Tight: Hamstrings, Rectus abdominus, Lengthened: Hip flexors, erector spinae **Think lower-cross syndrome If a client has shoulders that are not level, what muscles are suspected to be tight? - ✔✔Upper trapezius, levator scapula, rhomboids If client has asymmetrical shoulders to midline, what muscles are suspected to be tight? - ✔✔Lateral trunk flexors (flexed side) If client has protracted (forward, rounded) shoulders, what muscles are suspected to be tight? - ✔✔Serratus anterior, anterior scapulo-humeral muscles, upper trapezius If client has medially rotated homers, what muscles are suspected to be tight? - ✔✔Pectorals major and latissimus doors (shoulder adductors), subscapularis If client has kyphosis and depressed chest, what muscles are suspected to be tight? - ✔✔Shoulder adductors, pectoralis minor, rectus abdominis, internal oblique If client exhibits a forward-head position (cheekbones not aligned with collar bone), what muscles are suspected to be tight? - ✔✔Cervical spine extensors, upper trapezius, levator scapulae If a client's ankles collapse inward/feet turn outward during a bend and lift screen, what are the key suspected compensations (overactive/underactive)? - ✔✔Overactive (tightened): Soleus, lateral gastrocnemius, peroneals Underactive (lengthened): Medial gastrocnemius, gracilis, sartorius, tibialis group If a client's knees move inward during a bend and lift screen, what are the key suspected compensations? - ✔✔Overactive: hip adductors, tensor fascia latae Underactive: gluteus medius/maximus If a client's torso laterally shifts during a bend and lift screen, what are the key suspected compensations? - ✔✔Side dominance and muscle imbalance due to potential lack of stability in the lower extremity during joint loading If a client is unable to keep their heels on the floor during a bend and lift screen, what are the key suspected compensations? - ✔✔Overactive: Plantar flexors If a client's hip or knee initiate movement, what are the key suspected compensations? - ✔✔Movement initiated at knees may indicate quad and hip flexor dominance, and insufficient activation of the gluteus muscles If a client is unable to achieve parallel between tibia and torso during a bend and lift screen, what are the suspected compensations? - ✔✔Poor mechanics, lack of dorsiflexion due to tight plantar flexors If a client's hamstrings touch the back of their knees during a bend and lift screen, what are the suspected compensations? - ✔✔Muscle weakness and poor mechanics, resulting in an inability to stabilize and control the lowering phase If a client has an excessively arched back during the bend and lift screen, what are the suspected compensations? - ✔✔Overactive: Hip flexors, back extensors, latissimus dorsi Underactive: core, rectus abdominus, gluteus muscles, hamstrings If a client's back rounds forward during a bend and lift screen, what are the suspected compensations? - ✔✔Overactive: latissimus dorsi, trees major, pectoralis major and minor Underactive: upper back extensors If a client's head tilts downward during a bend and lift screen, what are the suspected compensations? - ✔✔Increased hip and trunk flexion If a client's head tilts upward during a bend and lift screen, what are the suspected compensations? - ✔✔Compression and tightness in the cervical extensor region What are the general resistance training frequency guidelines? - ✔✔Beginner: 2-3x per week Intermediate: 3-4x per week Advanced: 4-7x per week What is the recommended training volume for a client whose training goal is general muscle fitness? - ✔✔1-2 sets, 8-15 reps, 30-90 seconds of rest between sets, vary intensity What is the recommended training volume for a client whose training goal is muscular endurance? - ✔✔2-3 sets, ≥12 reps, ≤30 seconds of rest between sets, 60-70% 1-RM What is the recommended training volume for a client whose training goal is muscular hypertrophy? - ✔✔3-6 sets, 6-12 reps, 30-90 seconds of rest between sets, 70-80% 1-RM What is the recommended training volume for a client whose training goal is muscular strength? - ✔✔2-6 sets, ≤6 reps, 2-5 minutes of rest between sets, 80-90% 1-RM What is the recommended training volume for a client whose training goal is power (single-effort events and multiple-effort events)? - ✔✔Single-effort: 3-5 sets, 1-2 reps, 2-5 minutes of rest between sets, >90% 1-RM