Essential Guide to Passing the ACE CPT Exam

BMI reference chart

Underweight <18.5, Normal=18.5-24.9, Overweight: 25-29.9, Grade1 obese=30-34.9, Grade2 obese=35-39.9, Grade3 obese=>40

Male skinfold sites

Chest, Thigh, Abdominal

Female skinfold sites

Triceps, Thigh, Suprailium

Prime mover examples

Squat: glute max. and quads, Bench press: major and deltoids, Pull up: Lats and teres major, Shoulder press: three heads of the deltoids, Machine row: the lats, Calf raise: gastrocnemius

Stance Progressions

1. Narrow stance and hip width stance, 2. Split stance and staggered stance, 3. Tandem stance and single leg

Four progressions for pushing movements

1. Standard seated, 2. Standing press, 3. Single arm press with contralateral stance, 4. Single arm press with ipsilateral stance

Macronutrients

Protein has 4 cals, Carbs have 4 cals, Fat has 9 cals, Alcohol has 7 cals

Triglyceride Classifications

Normal = <150, Borderline High = 150 - 199, High = 200 - 499, Very High = ≥500

Phases of training

Need's assessment, Training frequency, Selection and order, Training volume, Training intensity, Training tempo, Rest intervals

Slow twitch muscle fibers

Type 1, increased oxygen, smaller, less force, slow fatigue

Fast twitch muscle fibers

Type IIa and type IIb, less oxygen, larger, more force, faster fatigue

FITT-VP

Frequency, Intensity, Time, Type, Variability, Progression

Karvonen method

THR = (HRR x %int) + RHR

Metabolic syndrome characteristics

Elevated waist circumference, Elevated triglycerides, Reduced HDL cholesterol, Elevated blood pressure, Elevated fasting blood glucose

Recommended calorie deficit

500 to 1000 kcals per day or 1 - 2 lbs per day

Pregnant women recommendations

Mode, Intensity, Duration, Frequency

Overuse Injuries

Bursitis, Tendinitis, Fasciitis, Stress Fractures

RPE Scale

6-20 or 1-10

Factors influencing exercise participation and adherence

Personal attributes, Environmental factors, Physical activity factors

Activity history

The most important personal attribute, past history is the best predictor

Common excuse for not exercising

Time is the most common excuse for not exercising

Goal setting for exercise adherence

Revisit, reassess, and reset often

Process goal example

Number of workouts in a week

Product goal example

Hitting a new PR weight

Good non-verbal cues

Voice quality, Eye contact, Facial expressions, Hand gestures, Body positioning

SMART criteria

S - specific, M - measurable, A - attainable, R - relevant, T - time bound

Learning styles

Visual, auditory, kinesthetic

Functional movement

Functional movement and resistance

Phase 1

stability/mobility

Phase 2

movement

Phase 3

Load

Phase 4

Performance

Kyphosis-lordosis

One of the three main posture imbalances.

Flat-back

One of the three main posture imbalances.

Sway-back

One of the three main posture imbalances.

Scoliosis

lateral spinal curve with vertebral rotation

Fluid intake recommendations during exercise

2 hours before exercise, drink 500-600 mL; Every 20-30 min. during exercise, drink 250-300 mL; Post-exercise, drink 450-675 mL for every kg of body weight lost.

Sagittal Plane

left/right, Flexion/extension

Transverse Plane

top/bottom, internal/external rotation, left/right rotation, horizontal abduction/adduction

Frontal Plane

front/back, abduction/adduction, eversion/inversion

Positive Risk Factors

Age: men ≥ 45, Women ≥ 55; Family history; Myocardial infarction/coronary revascularization in dad < 55, mom < 65; Cigarette smoking; Sedentary life: Less than 30 min. of moderate activity > 3 days/week last 3 months; Obesity: BMI ≥ 30; Hypertension: systolic BP ≥ 140, diastolic BP ≥ 90; Dyslipidemia: LDL cholesterol ≥ 130 or HDL < 40, Total serum cholesterol ≥ 200; Prediabetes: fasting plasma glucose ≥ 100 but ≤ 125.

Negative Risk Factors

HDL cholesterol ≥ 60 mg/dL

Moderate Risk

≥ 2 or more risk factors

High Risk

asymptomatic or known cardiovascular, pulmonary, renal or metabolic disease.

Normal Blood Pressure

systolic < 120, diastolic < 80

Prehypertension

systolic of 120-139, diastolic 80-89

Stage 1 Hypertension

systolic 140-159, diastolic 90-99

Stage 2 Hypertension

systolic ≥ 160, diastolic ≥ 100

Cervical Curve

7 vertebrae

Thoracic Curve

12 vertebrae

Lumbar Curve

5 vertebrae

Sacrum

5 fused vertebrae

Coccyx

5 fused vertebrae

Total Vertebrae

33 vertebrae

Business Types

Sole proprietorship, Partnership, Corporation, Independent contractor

Types of Corporations

Subchapter S corporation, Limited liability Companies, Limited Liability Partnerships, C Corporation

Stages of Learning

Cognitive (requires the most feedback), Associative, Autonomous

Stages of Change

Precontemplation, Contemplation, Preparation, Action, Maintenance

Four TTM Components

Stages of change, Processes of change, Self-efficacy, Decisional balance

Positive Reinforcement

positive stimulus increases the likelihood of future behavior

Negative Reinforcement

Subtraction of stimulus following bad behavior increases the chances of future behavior

Four Cognitive Behavioral Components

Goal setting, Feedback, Intrinsic/extrinsic motivation, Decision making, Self-monitoring

Cardiorespiratory Training Phases

Phase 1: Base, Phase 2: Improve, Phase 3: Performance

Passive Straight Leg Test

assesses hamstring length

Hurdle Step Screen

examines mobility of one limb and stability of the collapsed limb

Muscle Spindles

Changes in length, Stretch reflex, Cause contractions

Golgi Tendons

Causes muscle relaxation, Attaches to tendons, Senses changes in muscle tension

Adaptations from Resistance Training

Stabilization, Hypertrophy, Strength, Power, Muscular endurance

Causes for Obesity

Environmental, Stress, Genetics, Hormones, Sleep, Energy Balance