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ACE Personal Training Certification with correct answers 100%
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ACE Personal Training Certification with correct answers 100%
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ACE Personal Training CertificationKcal/g carb - correct answer ✔✔4
Kcal/g fat - correct answer ✔✔9
Kcal/g protein - correct answer ✔✔4
Intrinsic motivation - correct answer ✔✔Motivation from internal states such as enjoyment or personal
satisfaction
Extrinsic motivation - correct answer ✔✔Motivation from external rewards such as material or social
rewards
Self-efficacy - correct answer ✔✔One's belief in his or her ability to change or to perform specific
behaviors
Most important source of self-efficacy? - correct answer ✔✔Past experience
How to prevent relapse? - correct answer ✔✔Plan ahead and be prepared
3 different types of feedback - correct answer ✔✔Reinforcement, error correction, encouragement
SMART goals - correct answer ✔✔Specific, Measurable, Attainable, Relevant, and Time bound
4 stages of client-trainer relationship - correct answer ✔✔Rapport, Investigation, Planning, Action
Rapport - correct answer ✔✔Relationship marked by mutual trust and understanding
,Investigation - correct answer ✔✔Reviewing health and fitness date, test results, medical clearance and
client's goals and exercise history.
5 Listening Strategies - correct answer ✔✔Encouraging, paraphrasing, questioning, reflecting,
summarizing
Planning - correct answer ✔✔Designing exercise program in partnership with the client using both
listening and teaching skills. Clients are ready to begin working out.
Action - correct answer ✔✔Clients are ready to workout and have the ability to effectively learn new
motor skills.
Ultimate goal for every client? - correct answer ✔✔Adherence to exercise program
3 Stages of learning - correct answer ✔✔Cognitive, associative, autonomous
Cognitive learning - correct answer ✔✔Early stages, trying to understand new skill, movements
uncoordinated or jerky, use tell-show-do technique.
Associative learning - correct answer ✔✔Begin to master basics and are ready for specific feedback to
help refine the skill.
Autonomous learning - correct answer ✔✔Clients perform motor skills effectively and naturally; teach
less, monitor more
Health Belief Model - correct answer ✔✔People will engage in physical activity based on their perceived
threat they feel regarding a health problem and the pros/cons of adapting that
4 phases of functional movement and resistance training - correct answer ✔✔Stability and mobility,
movement, load, performance
,4 phases of cardiorespiratory training - correct answer ✔✔Aerobic-base, aerobic-efficiency, anaerobic-
endurance, anaerobic-power
How long does it take previously sedentary individuals to experience more stable positive moods due to
regular physical activity? - correct answer ✔✔Two to four weeks
How should trainers help clients transition to action stage of behavioral change? - correct answer
✔✔Begin with focusing on fun and regular adherence to program before switching to specific goals such
as weight loss or changes in body composition.
In what phase should hypertrophy be included as a goal? - correct answer ✔✔Phase 3 (load training)
In what phase should performance be included as a goal? - correct answer ✔✔Phase 4 (performance
training)
What are the five primary movements in movement training? - correct answer ✔✔Bend-and-lift, single-
leg, pushing, pulling, rotational.
Eccentric movements - correct answer ✔✔Lengthening of the muscle (letting curl out)
Concentric movements - correct answer ✔✔Shortening of the muscle (curling up)
Rate coding - correct answer ✔✔the speed at which the motor units stimulate the muscles to contract
and produce force
Type II muscle fibers are developed mainly in which phase? - correct answer ✔✔Phase 4 (performance
training)
First ventilatory threshold - correct answer ✔✔If client can perform exercise and talk comfortably in
sentences that are more than a few words in length, he or she is likely below VT1 (RPE of 3-4)
, At what phase should a client first pass VT2 and start to work between VT1 and VT2, and past VT2? -
correct answer ✔✔Phase 3 (anaerobic-endurance)
Which zone (2 (between VT1 and 2) or 3 (above VT2)) should more time be spent in during phase 3? -
correct answer ✔✔Zone 3 (10-20% of training time)
At what phase will the fast glycolytic system be overloaded and challenge the phosphagen system? -
correct answer ✔✔Phase 4 (anaerobic-power)
What is the difference between zone 3 in phases 3 and 4? - correct answer ✔✔RPE is 9-10 in phase 4,
while RPE is 7-8 in phase 3.
What kind of document is the PAR-Q? - correct answer ✔✔Short, simple medical/health questionnaire.
Not recommended if doing vigorous exercise.
At what age do men and women (different) gain a positive risk factor point? - correct answer ✔✔>=45
years men, >=55 years women
True or false: a health-risk appraisal does not need to be included as a participation screen? - correct
answer ✔✔False
Where are the two most common places to take pulse? - correct answer ✔✔Radial (outside bone of
supinated wrist) or carotid artery (under chin).
What is considered a fast RHR? - correct answer ✔✔>100 bpm.
What is the average RHR range? - correct answer ✔✔70-72 bpm, 60-70 bpm in men, and 72-80 bpm
females.
What are the 3 reasons females have higher average RHR? - correct answer ✔✔Smaller heart chamber,
lower blood volume, lower hemoglobin levels.
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