ACE - Personal Trainer Certification Test
Prep
What is the amortization phase?
The period of time between the eccentric and concentric actions -
should be kept to a minimum to produce the greatest amount of muscular force.
Which exercise should be avoided in scapular protraction? Why?
Chest Press.
Scapular protraction occurs when the serratus anterior and synergistic muscles are
tight and the muscles of the upper back are weak. Chest press strengthens serratus
anterior and should be avoided to prevent increased tightness in muscles causing
imbalance.
How do you calculate body fat percentage goals?
Determine fat weight, then determine lean body weight, then calculate goal weight:
100% - body fat % = lean mass %
Ex: 100% - 23% = 77%
Then body weight x lean mass % = lean mass
Ex: 220lbs x 0.77 = 169.4 lbs
Then 100% - desired body fat % = desired lean mass %
Ex: 100% - 17% = 83%
Lean body mass/desired lean body mass % = desired weight
Ex: 169.4/83 = 204lbs
What is the sharpened Romberg test? What is indicative of inability to reach 30
seconds?
Posture & balance test to assess static balance by standing with reduced base of
support while removing sensory information.
Lack of postural control and lack of static balance are indicative of inadequacy to reach
30 seconds.
Which factors occur when a man increases waist circumference by as little as
one inch?
Blood pressure increases by 10%
Risk for metabolic disease increases by 18%
Triglycerides increase by 18%
What defines "at risk" waist-to-hip ratio for men?
.96 or higher
What are the readings for glucose in pre-diabetes and diabetes?
100 - 125 mg/dL for prediabetes
Greater than or equal to 126 for diabetes
What is the Bruce Submaximal Treadmill Test?
Fitness test better suited for younger, more fit individuals. Typically performed to max
effort in 3-minute stages until the client reaches 85% of their estimated max HR. May be
too demanding for older or less fit clients.
Contraindications for administering a push-up test for upper-body endurance?
Client is novice exerciser.
Requires performance to fatigue - the point of "exhaustion" or fatigue is highly
, influenced by an individual's level of motivation. Novice exercisers may not push
themselves to maximal point of exertion.
What does the Thomas Test assess?
The Thomas Test is a flexibility test for monitoring the tightness of the hip
flexors: rectus femoris and iliopsoas.
True or False? Diuretics cause change in heart rate.
False. Diuretics have no impact on heart rate.
Which group of muscles is tight or shortened in sedentary people who spend
countless hours sitting?
Hip flexors: iliacus, psoas major and psoas minor.
Which muscles would be shortened in lordosis posture?
Lumbar extensors. Also indicates the hip flexors, neck flexors and scapular stabilizers
are lengthened.
Which principal of behavior change would be affected with negative thoughts
toward exercise?
Cognitions of Behavior - greatly related to how they think about exercise participation
and any thoughts associated with their success or lapse. It is the trainer's responsibility
to understand the client's thought process to avoid handicapping their success.
Which medicines can affect a person's exercising HR?
Cold medicines! Designated for sinus congestion.
Which postural deviation is your client experiencing if they exhibit increased
posterior thoracic curve and decreased anterior lumbar curve?
Sway back.
Which structural abnormalities can be risk factors for iliotibial band syndrome
(ITBS)?
Pes planus, knee valgus, leg-lengthening discrepancy. ITBS is an overuse condition
that occurs when the distal portion of the iliotibial band rubs against the lateral femoral
epicondyle.
What are the contraindications of performing the trunk lateral endurance test?
Shoulder pain or weakness, low-back pain, recent surgery, or in the midst of an acute
low-back flare-up.
What are the Jackson and Pollock skin fold measurement sites?
For men: Chest, thigh, abdomen.
For women: Triceps, thigh, suprailium.
What is the standard site of measurement when assessing a client's blood
pressure?
Brachial artery, given its easy accessibility and the ability to hold it level to the heart
position.
Which assessment would clear a client complaining of lower back pain of any
implications that may result in referral to another healthcare professional?
Putting client in lumbar extension or cobra pose - this compresses the vertebrae and
shoulder joint, giving you insight into whether there is an implication outside your scope
of practice.
During shoulder flexion assessment, your client is only able to flex shoulders and
touch the floor if the lower back is raised. Which muscles is most likely
contributing to this?
Prep
What is the amortization phase?
The period of time between the eccentric and concentric actions -
should be kept to a minimum to produce the greatest amount of muscular force.
Which exercise should be avoided in scapular protraction? Why?
Chest Press.
Scapular protraction occurs when the serratus anterior and synergistic muscles are
tight and the muscles of the upper back are weak. Chest press strengthens serratus
anterior and should be avoided to prevent increased tightness in muscles causing
imbalance.
How do you calculate body fat percentage goals?
Determine fat weight, then determine lean body weight, then calculate goal weight:
100% - body fat % = lean mass %
Ex: 100% - 23% = 77%
Then body weight x lean mass % = lean mass
Ex: 220lbs x 0.77 = 169.4 lbs
Then 100% - desired body fat % = desired lean mass %
Ex: 100% - 17% = 83%
Lean body mass/desired lean body mass % = desired weight
Ex: 169.4/83 = 204lbs
What is the sharpened Romberg test? What is indicative of inability to reach 30
seconds?
Posture & balance test to assess static balance by standing with reduced base of
support while removing sensory information.
Lack of postural control and lack of static balance are indicative of inadequacy to reach
30 seconds.
Which factors occur when a man increases waist circumference by as little as
one inch?
Blood pressure increases by 10%
Risk for metabolic disease increases by 18%
Triglycerides increase by 18%
What defines "at risk" waist-to-hip ratio for men?
.96 or higher
What are the readings for glucose in pre-diabetes and diabetes?
100 - 125 mg/dL for prediabetes
Greater than or equal to 126 for diabetes
What is the Bruce Submaximal Treadmill Test?
Fitness test better suited for younger, more fit individuals. Typically performed to max
effort in 3-minute stages until the client reaches 85% of their estimated max HR. May be
too demanding for older or less fit clients.
Contraindications for administering a push-up test for upper-body endurance?
Client is novice exerciser.
Requires performance to fatigue - the point of "exhaustion" or fatigue is highly
, influenced by an individual's level of motivation. Novice exercisers may not push
themselves to maximal point of exertion.
What does the Thomas Test assess?
The Thomas Test is a flexibility test for monitoring the tightness of the hip
flexors: rectus femoris and iliopsoas.
True or False? Diuretics cause change in heart rate.
False. Diuretics have no impact on heart rate.
Which group of muscles is tight or shortened in sedentary people who spend
countless hours sitting?
Hip flexors: iliacus, psoas major and psoas minor.
Which muscles would be shortened in lordosis posture?
Lumbar extensors. Also indicates the hip flexors, neck flexors and scapular stabilizers
are lengthened.
Which principal of behavior change would be affected with negative thoughts
toward exercise?
Cognitions of Behavior - greatly related to how they think about exercise participation
and any thoughts associated with their success or lapse. It is the trainer's responsibility
to understand the client's thought process to avoid handicapping their success.
Which medicines can affect a person's exercising HR?
Cold medicines! Designated for sinus congestion.
Which postural deviation is your client experiencing if they exhibit increased
posterior thoracic curve and decreased anterior lumbar curve?
Sway back.
Which structural abnormalities can be risk factors for iliotibial band syndrome
(ITBS)?
Pes planus, knee valgus, leg-lengthening discrepancy. ITBS is an overuse condition
that occurs when the distal portion of the iliotibial band rubs against the lateral femoral
epicondyle.
What are the contraindications of performing the trunk lateral endurance test?
Shoulder pain or weakness, low-back pain, recent surgery, or in the midst of an acute
low-back flare-up.
What are the Jackson and Pollock skin fold measurement sites?
For men: Chest, thigh, abdomen.
For women: Triceps, thigh, suprailium.
What is the standard site of measurement when assessing a client's blood
pressure?
Brachial artery, given its easy accessibility and the ability to hold it level to the heart
position.
Which assessment would clear a client complaining of lower back pain of any
implications that may result in referral to another healthcare professional?
Putting client in lumbar extension or cobra pose - this compresses the vertebrae and
shoulder joint, giving you insight into whether there is an implication outside your scope
of practice.
During shoulder flexion assessment, your client is only able to flex shoulders and
touch the floor if the lower back is raised. Which muscles is most likely
contributing to this?
