ACE-Personal-Trainer American Council on Exercise (ACE) Personal Traniner (PT) Questions and Answers

Adolescent populations are more tolerant of hot environments due to increased sweating capacity and higher ratio of body surface area to mass.

Encourage children to drink water every 15 to 30 minutes when exercising regardless of thirst to maintain proper hydration.

Plan activities that are competitive and include extrinsic reward systems.

Plan regular outdoor activities to combat vitamin D deficiency.

At the front desk of the facility

In the personal trainer's station in a folder

In a locked cabinet

In the trainer's car

Eccentric exercises for the hamstrings to improve deceleration

Eccentric exercises for the quadriceps to improve deceleration

Concentric exercises for the hamstrings to improve acceleration

Concentric exercises for the quadriceps to improve acceleration

Self-accountability

Positive feedback

Intrinsic motivation

Self-efficacy

USDA Dietary Guidelines for Americans

Food nutrition label

DASH eating plan

Recommended Daily Allowances

1-3%

2-5%

4-7%

6-8%

Hip extension and knee extension

Hip extension and knee flexion

Hip flexion and Knee extension

Hip flexion and Knee flexion

Gluteal and calf

Core and gluteal

Core and hamstring

Calf and hamstring

1-2 sets of 8-15 repetitions of each exercise

2-6 sets of fewer than 6 repetitions of each exercise

3-5 sets of 1-2 repetitions of each exercise

3-6 sets of 6-12 repetitions of each exercise

The trainer can assess bilateral mobility of the thoracic spine.

The trainer can assess symmetrical lower-extremity mobility and stability.

The trainer can examine stabilization of the scapulothoracic joint and core control while the client is on one leg.

The trainer can examine the ability of the hip and torso to remain stable while the client is on one leg.

Facing upward between the client's hands

Facing downward outside of the client's hands

Facing downward between the client's hands

In an alternate grip between the client's hands

15%

38%

51%

62%

Explain to the client that improving self-efficacy will be the focus of the program.

Provide educational information to the client on the benefits of an exercise program.

Reassure the client that ambivalence is normal and continue with the goal-setting process.

Show empathy and ask open-ended questions to further explore the client's uncertainty.

Communicate that exercise and weight loss can increase insulin sensitivity.

Refer them back to a dietitian for a revised dietary plan.

Add a day of mind-body activity to the program.

Indicate that they will start losing weight in the next few weeks.

That it be special

That It be meaningful

That it be reliable

That it be time-bound

Have the client sit and rest for five minutes, and then take the client's blood pressure.

initiate CPR because the client is clearly having a heart attack.

Have the client stop all activity and contact EMS.

Remove any shoulder and arm exercises to rule out nerve impingement.

Precontemplation

Contemplation

Preparation

Action

Increased type ll fibers

Decreased cardiac output

Increased mitochondrial density

Decreased stroke volume

Behind the client, prepared to put arms around the client's upper torso

Beside the client, prepared to grab the bar

In front of the client, prepared grab the bar

A position with full view of the client's technique

Refer him to a registered dietitian.

Refer him to a doctor for medical clearance.

Refer him to a mental health practitioner.

Recommend he begin a moderate intensity exercise program.

Associative stage

Autonomous stage

Cognitive stage

Reciprocal stage

Specificity of training principle

Overload principle

Guidelines for frequency, intensity, and duration

ACOG guidelines

Box jumps

Jumping jacks

Knee tucks

Linear jumps

To have normal blood pressure due to the systolic value.

To have normal blood pressure due to the diastolic value.

Hypertensive due to the systolic value.

Hypertensive due to the diastolic value.

Horizontal shoulder flexion

Horizontal shoulder adduction

Horizontal shoulder extension

Horizontal shoulder retraction

Positive reinforcement

Review and rehearsal

Progressive reinforcement

Constructive criticism

Biceps femoris, tensor fasciae latae, semimembranosus, semitendinosus

Rectus femoris. vastus medialis. vastus lateralis, vastus intermedius

Gastrocnemius, soleus, posterior tibialis, popliteus

Adductor magnus. adductor longus, adductor brevis. vastus medialis

Iliopsoas

Latissimus dorsi

Transverse abdominus

Gluteus maximus

Explaining the length-tension relationship of skeletal muscle as it relates to contractile force and performance

Describing how increasing muscle fiber size will increase muscle contractile force and performance

Stressing the importance of flexibility work as a component of a comprehensive fitness program

Informing him that he will need to comply with all aspects of his program if he wants to achieve his goals

Matching responses

Informing responses

Minimal encouragers

Probing responses

Scapular protraction due to weak pectorals

Scapular protraction due to tight pectorals and weak rhomboids

Scapular retraction due to weak rhomboids and infraspinatus

Scapular retraction due to a weak latissimus dorsi muscle

Unrestricted movement patterns

Rotary resistance

Accommodation to resistance

Provides quicker results

The client is showing signs of overtraining. Recommend stopping all exercise for at least one to two weeks to allow body recovery.

The client is showing signs of overtraining. Recommend decreasing the frequency and intensity of workouts and planning for recovery.

The client is showing signs of overtraining. Recommend switching to a Yoga-based program, as the running and other workouts are too hard for someone of the client's age.

The client is finally showing some progress. Explain that when adding new workouts to a routine, the client will experience some of these symptoms but will need to "tough it out" until it gets better with consistent effort.

Increasing the velocity of lifting movements during strength training

Increasing the load of lifting movements while decreasing velocity

Decreasing the load while performing lifting movements

Decreasing the rate of acceleration while approaching the end of the normal range of motion

Decrease his level of intensity, but maintain his frequency of participation.

Reduce his level of intensity to maximize fat burning.

Offer to exercise with the client to increase support.

Review the short-term goals of his exercise program.

Stop all strength training, and add upper body stretching.

Stretch pectoralis major, and strengthen spinal extensors.

Stretch spinal extensors and rhomboids.

Stretch rhomboids, and strengthen pectoralis major.

Ensure the safety of the client by stopping the workout and providing first aid as needed. Complete an incident report noting any facts related to the incident.

Ask again if the client is okay, but know that the assumption of risk form will provide protection if the client is injured.

Ensure the safety of the client by changing the workout to non-weight bearing activity. Tell the client that, in the event of pain or swelling later, they probably sprained the ankle and should take anti-inflammatory medication and apply ice.

Ask again if the client is okay, but recognize that the personal trainer can be held liable if the client does not get a physician's clearance for the next appointment.

Carry equipment repair tools to do on the spot repairs as needed.

Avoid using any of the client's personal equipment.

Phone equipment manufacturer(s) as repairs are needed.

Inspect all home equipment prior to each session.