ACE TRAINING TEST BANK QUESTIONS WITH 100%
CORRECT ANSWERS 2025 LATEST UPDATE.
⫸ What BP is considered hypertensive? Answer - 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). Answer - This is the max recommended for weekly weight loss.
⫸ What are the insights from the National Weight Control Registry? Answer - 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. Answer - Very rapid.
⫸ Anaerobic Glycolysis system has a ____ rate of ATP production. Answer - Rapid.
⫸ Aerobic system has a ____ rate of ATP production. Answer - Slow.
⫸ When is ATP from the phosphagen system usually used? Answer - High-intensity, very short-
duration activities.
⫸ When is ATP from the anaerobic glycolysis system usually used? Answer - High-intensity,
short duration activities.
⫸ When is ATP from the aerobic system usually used? Answer - Lower-intensity, longer
duration activities.
⫸ What are the four mechanisms of thermoregulation? Answer - 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)? Answer - 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? Answer - - 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)? Answer - Tissue injury from excessive
mechanical eccentric force exerted on muscle and connective tissues.
⫸ What are the four general training principles? Answer - 1. Specificity
2. Overload and progression
3. Diminishing returns
4. Reversibility
⫸ What are the four types of stretching? Answer - 1. Static stretching
2. Propioceptive neuromuscular facilitation (PNF)
3. Dynamic stretching
4. Myofascial release
⫸ ACE Certified Personal Trainer Scope of Practice includes: Answer - - 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? Answer - When a person is engaged in exercise activity for the
inherent pleasure and experience that comes from the engagement itself.
⫸ What is extrinsic motivation? Answer - When a person is engaged in exercise activity for
benefits other than the joy of participation.
⫸ What is self-efficacy? Answer - The belief in one's own capabilities to successfully engage in a
physical-activity program.
⫸ What are the three types of connective tissues? Answer - Tendons, ligaments, and fascia.
⫸ Tendons Answer - Attach muscle to bone.
⫸ Ligaments Answer - Attach bone to bone.
⫸ Fascia Answer - All fibrous connective tissue not otherwise named.
⫸ What are the three types of skeletal muscle fibers? Answer - Type I, type IIa, and type IIx.
⫸ Type I Answer - Low speed of contraction, force capacity, size and anaerobic capacity.
High fatigue resistance, mitochondrial content, efficiency and aerobic capacity.
CORRECT ANSWERS 2025 LATEST UPDATE.
⫸ What BP is considered hypertensive? Answer - 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). Answer - This is the max recommended for weekly weight loss.
⫸ What are the insights from the National Weight Control Registry? Answer - 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. Answer - Very rapid.
⫸ Anaerobic Glycolysis system has a ____ rate of ATP production. Answer - Rapid.
⫸ Aerobic system has a ____ rate of ATP production. Answer - Slow.
⫸ When is ATP from the phosphagen system usually used? Answer - High-intensity, very short-
duration activities.
⫸ When is ATP from the anaerobic glycolysis system usually used? Answer - High-intensity,
short duration activities.
⫸ When is ATP from the aerobic system usually used? Answer - Lower-intensity, longer
duration activities.
⫸ What are the four mechanisms of thermoregulation? Answer - 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)? Answer - 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? Answer - - 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)? Answer - Tissue injury from excessive
mechanical eccentric force exerted on muscle and connective tissues.
⫸ What are the four general training principles? Answer - 1. Specificity
2. Overload and progression
3. Diminishing returns
4. Reversibility
⫸ What are the four types of stretching? Answer - 1. Static stretching
2. Propioceptive neuromuscular facilitation (PNF)
3. Dynamic stretching
4. Myofascial release
⫸ ACE Certified Personal Trainer Scope of Practice includes: Answer - - 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? Answer - When a person is engaged in exercise activity for the
inherent pleasure and experience that comes from the engagement itself.
⫸ What is extrinsic motivation? Answer - When a person is engaged in exercise activity for
benefits other than the joy of participation.
⫸ What is self-efficacy? Answer - The belief in one's own capabilities to successfully engage in a
physical-activity program.
⫸ What are the three types of connective tissues? Answer - Tendons, ligaments, and fascia.
⫸ Tendons Answer - Attach muscle to bone.
⫸ Ligaments Answer - Attach bone to bone.
⫸ Fascia Answer - All fibrous connective tissue not otherwise named.
⫸ What are the three types of skeletal muscle fibers? Answer - Type I, type IIa, and type IIx.
⫸ Type I Answer - Low speed of contraction, force capacity, size and anaerobic capacity.
High fatigue resistance, mitochondrial content, efficiency and aerobic capacity.
