Quiz Ch. 11 - Integrated Exercise Programming

Evidence-based practice is a multifaceted approach to exercise programming, including the client, personal trainer expertise and experience, and which of the following?

a. Research findings

b. Fitness assessment results

c. Double-progression exercise programming

d. SMART goals

a. Research findings

Which of the following is considered a step in the formal process to determine evidence-based practice?

a. Scrutinizing the quality of research evidence

b. Surveying practitioner opinions

c. Publishing an article in a peer-review research journal

d. Conducting a research study of a variety of clients

a. Scrutinizing the quality of research evidence

An ACE Certified Personal Trainer begins working with a client whose profession requires moderate physical activity throughout the day. The client reports participating in a recreational sports league at least three evenings per week. Based on the information provided, in which Cardiorespiratory Training phase is it MOST appropriate for this client to begin?

a. Base Training

b. Performance Training

c. Fitness Training

d. Stability Training

c. Fitness Training

Which is the MINIMUM amount of time a client should be able to perform steady-state cardiorespiratory exercise at a rating of perceived exertion of 3 to 4 before progressing to Fitness Training?

a. 20 minutes

b. 15 minutes

c. 10 minutes

d. 5 minutes

a. 20 minutes

An ACE Certified Personal Trainer is developing a five-week cardiorespiratory Base Training program for a client. The client is exercising four times per week for a cumulative total of 60 minutes in week 1. Following appropriate weekly progressions, what should the client’s exercise duration be during week 4?

a. 66 minutes

b. 90 minutes

c. 72 minutes

d. 80 minutes

d. 80 minutes

A client has recently progressed into the Fitness Training phase of Cardiorespiratory Training. Which is the INITIAL recommended work- to- recovery interval ratio for the client?

a. 1:2

b. 1:3

c. 1:1

d. 1:4

b. 1:3

An ACE Certified Personal Trainer is developing a Performance Training program for a client. What percentage of time should be spent training in zone 1?

a. 55 to 65%

b. 40 to 50%

c. 70 to 80%

d. 85 to 95%

c. 70 to 80%

Which of the following is a PRIMARY characteristic of Functional Training for muscular fitness?

a. Focus on establishing/reestablishing postural stability and kinetic chain mobility

b. Focus on developing proper movement patterns without compromising postural or joint stability

c. Focus on application of external loads with movements to create increased force production to meet desired goals

d. Focus on adequate resistance-training loads to help clients reach muscular-fitness goals

a. Focus on establishing/reestablishing postural stability and kinetic chain mobility

An ACE Certified Personal Trainer is developing an exercise program for a client who wishes to focus on Load/Speed Training. Which of the following is MOST appropriate for the trainer to include in the program design?

a. Developing good movement patterns to avoid compromising postural or joint stability

b. Using adequate resistance-training loads to help the client reach muscular strength, endurance, and hypertrophy goals

c. Progressing exercise volume after function has improved

d. Establishing postural stability and kinetic chain mobility

b. Using adequate resistance-training loads to help the client reach muscular strength, endurance, and hypertrophy goals

Which of the following exercises is MOST appropriate to include in a program for a client wishing to improve core stabilization?

a. Rocking quadruped

b. Single-leg body-weight squat with core activation

c. Bend and lift squat with core activation

d. Glute bridge

a. Rocking quadruped

A client who is working on achieving their fitness goals has been performing body-weight stationary lunges with good form and execution and is ready to advance this exercise. Which of the following is the MOST appropriate progression?

a. Walking lunges with dumbbells in hands

b. Stationary lunges with dumbbells in hands

c. Step-up lunges with medicine ball overhead

d. Stationary lunges with plyometric bounding

b. Stationary lunges with dumbbells in hands

An ACE Certified Personal Trainer is working with a client whose goal is to improve performance and movement velocity. The client is currently training using lateral movement patterns. Which is the MOST appropriate movement pattern progression?

a. Backpedal

b. Linear-forward

c. Cutting

d. Rotational

a. Backpedal

Which of the following describes the MOST appropriate time for a client to perform plyometric drills in a training session?

a. At the end, before static stretching and after self–myofascial release

b. In the middle, to serve as the highest effort before working back down

c. At the beginning, following a dynamic warm-up

d. At the beginning, following self–myofascial release and static stretching

c. At the beginning, following a dynamic warm-up

A client has inquired about adding plyometric-training workouts into their exercise program. Which of the following is the BEST recommended recovery time between sessions?

a. 48 to 72 hours

b. 24 to 36 hours

c. 74 to 84 hours

d. 96 to 120 hours

a. 48 to 72 hours

An ACE Certified Personal Trainer is working with a client whose goal is to improve performance. The client is successfully training with multiple linear jumps and is ready to increase the intensity. Which exercise progressions would be MOST appropriate?

a. Depth jumps

b. Hops and bounds

c. Single linear jumps

d. Multidirectional jumps

d. Multidirectional jumps

Which of the following is the recommended plyometric training volume for a client with some

plyometric experience?

a. 100 to 120 contacts per session

b. 121 to 139 contacts per session

c. 80 to 99 contacts per session

d. 140 to 160 contacts per session

a. 100 to 120 contacts per session

An ACE Certified Personal Trainer is working with an intermediate client looking to improve speed and agility. What is the MOST appropriate duration and what energy system is being used during the drill?

a. <10 seconds; glycolytic system

b. Less than 10 seconds; phosphagen system

c. 15 to 30 seconds; glycolytic system

d. >60 seconds; glycolytic and phosphagen systems

b. Less than 10 seconds; phosphagen system

Which is the recommended heart-rate reserve (HRR) for a client engaging in active recovery?

a. 45 to 50%

b. 75 to 80%

c. 55 to 60%

d. 65 to 70%

c. 55 to 60%

Cessation of a regular exercise program can abolish all training adaptation within which of the following timeframes?

a. 2 weeks

b. 6 months

c. 3 months

d. 1 month

d. 1 month

Which of the following is the MOST accurate training tip for speed and agility drills?

a. Drive the arms from the shoulders, not the elbows

b. Short strokes are utilized during the top speed and sustained speed phases

c. Drive the arms from the elbows, not the shoulders

d. Long strokes are utilized during the acceleration and deceleration phases

a. Drive the arms from the shoulders, not the elbows

An ACE Certified Personal Trainer is working with a client who has no previous balancetraining experience. Which of the following exercises is MOST appropriate for the client to complete?

a. Sitting in a chair and extending one leg

b. Standing upright and lifting one knee to the chest

c. Standing on a foam pad and closing one eye

d. Sitting on a stability ball and touching fingertip to nose

a. Sitting in a chair and extending one leg

Which of the following is a benefit to the client for participating in small-group training?

a. Increased individual attention

b. Reduced cost per session

c. Increased heterogeneous grouping

d. Reduced recovery time

b. Reduced cost per session

Which is the MINIMUM recommended frequency and duration for balance exercises in older adults?

a. 1 day per week for 5 to 10 minutes each session

b. 5 days per week for 10 to 15 minutes each session

c. 3 days per week for 10 to 15 minutes each session

d. 6 to 7 days per week for 5 to 10 minutes each session

c. 3 days per week for 10 to 15 minutes each session

An ACE Certified Personal Trainer is facilitating a stretching session with a client. The client performs a passive 10-second pre-stretch, then pushes against the force provided by the personal trainer. Which of the following BEST identifies this type of stretching?

a. Proprioceptive neuromuscular facilitation

b. Myofascial release

c. Ballistic

d. Dynamic

a. Proprioceptive neuromuscular facilitation

Which of the following is the MOST appropriate recommendation for a client performing Functional Training?

a. Include exercises for all five primary movement patterns in varied planes of motion

b. Progress exercise volume and challenge as function improves

c. Integrate functional training to improve postural stability and kinetic chain mobility

d. Apply external loads to create increased force production to meet desired goals

b. Progress exercise volume and challenge as function improves