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Quiz Session - Attempts With Random Questions

ACSM-CPT Exam Questions

Page 1 of 50

1.

What is the appropriate number of repetitions for a beginner adult client looking to improve muscular hypertrophy?

  • 8 to 12 repetitions

  • 5 repetitions

  • 2 to 4 repetitions

  • 13 to 16 repetitions

Correct answer: 8 to 12 repetitions

For novice or intermediate individuals looking to improve muscular hypertrophy, 8 to 12 repetitions should be performed. One of the key variables in any resistance training program is the amount of resistance used for a specific exercise. The easiest methods for determining resistance include the following:

  • Repetition maximums (RMs): The maximal load that can be lifted for the specified number of repetitions
  • Absolute resistance: This allows for only a specific number of repetitions to be performed

Performing 2 to 4 repetitions with high-speed movement and a resistance that is challenging for that number of repetitions maximizes muscular power. Performing 13 to 16 repetitions improves muscular endurance. A set of 5 reps could be appropriate for power or muscular strength building exercises.

2.

Which of the following is not an effective way to develop rapport with a client?

  • Discuss the benefits of exercise with the client

  • Identify with non-exercise hobbies the client has

  • Identify with non-exercise values the client holds

  • Discuss non-exercise goals with the client

Correct answer: Discuss the benefits of exercise with the client

Building rapport with a client occurs when the client grows to trust and relate to the personal trainer more. This can effectively be achieved by relating to the client over non-exercise components of the client's life and identity. This humanizes the trainer and the client-trainer relationship, resulting in greater trust. Discussing the benefits of exercise, while important, does not contribute to strengthening this relationship.

3.

What does the "R" stand for in the SMART acronym?

  • Realistic

  • Radical

  • Relevant

  • Redundant

Correct answer: Realistic

The best way for a personal trainer to help clients become intrinsically motivated to exercise and set intrinsically motivated goals that will work is to use the SMART goal philosophy. SMART stands for Specific, Measurable, Attainable, Realistic, and Timely. A SMART goal includes detailing specific, measurable, attainable, realistic, and time-bound measures to ensure success. A client who is intrinsically motivated to exercise is more likely to demonstrate improvements to their self-worth and continue to participate in exercise long-term.

For example, a SMART goal would be to lose 10 pounds in 2 months by completing 3 days of cardiovascular training and 2 days of weight training per week.

4.

The leg curl, when performed with one leg at a time, is an example of what type of resistance exercise?

  • Single-joint, unilateral

  • Single-joint, bilateral

  • Multi-joint, bilateral

  • Multi-joint, unilateral

Correct answer: Single-joint, unilateral

Single-joint exercises are those that require movement at only one joint to perform the exercise. As such, they typically target one muscle or muscle group. Multi-joint exercises require movement at more than one joint and target more than one muscle or group of muscles. The leg curl is a single-joint exercise that isolates the hamstrings.

Unilateral exercises are those that require one limb to provide all the work to perform the movement, while bilateral exercises use both limbs working together on one implement. Some exercises, such as the leg curl, could be performed as a unilateral or a bilateral movement. When this exercise is performed with one leg at a time, it is a unilateral exercise.

Performing unilateral movements can help prevent or correct imbalances between sides, while bilateral movements allow for the use of heavier loads. Both can be beneficial additions to a resistance training program.

5.

Which of the following waist-to-hip ratios (WHR) would be considered to elevate the risk of disease for a male client?

  • 0.96

  • 0.81

  • 0.93

  • 0.5

Correct answer: 0.96

The following waist-to-hip ratios (WHR) are considered a very high health risk for a number of diseases:

- Greater than 0.86 for women

- Greater than 0.95 for men

The waist-to-hip ratio is one of the most used clinical applications of girth measurement, as the pattern of body weight distribution is recognized as an important predictor of health risks of obesity. Individuals with more weight or circumference on the trunk are at higher risk of hypertension, type 2 diabetes, hyperlipidemia, and coronary artery disease.

6.

All of the following are markers of intensity in an exercise prescription plan except:

  • Exercise time

  • Amount of resistance

  • Target heart rate

  • Rating of perceived exertion

Correct answer: Exercise time

As a personal trainer, it is important to develop and implement a clear and concise plan of action for each client. In this plan, the exercise session date(s), primary goal(s) for each session, exercise mode, the order of exercise, the name of exercises, duration, and intensities should be included.

Examples of intensity markers include target heart rate, rating of perceived exertion, and amount of resistance. Exercise time is an example of a duration variable.

7.

If a client is interested in weight loss, what is the weekly recommended amount of moderate intensity exercise?

  • 250 to 300 minutes per week

  • 150 minutes per week

  • 200 to 250 minutes per week

  • Over 300 minutes per week

Correct answer: 250 to 300 minutes per week

Even though the health guidelines for physical activity are 150 minutes per week of moderate-intensity exercise, this amount is different for those looking to lose weight. The recommendation is 250 to 300 minutes per week, with the recommended duration of exercise being 50 to 60 minutes per day.

8.

During which stage of the Transtheoretical Model is the personal trainer responsible for helping the client set realistic goals and expectations?

  • Preparation

  • Action

  • Pre-contemplation

  • Contemplation

Correct answer: Preparation

An integrative model used to assess and determine a client's degree of readiness to change is known as the Transtheoretical Model (TTM). There are five stages: pre-contemplation, contemplation, preparation, action, and maintenance.

During the preparation stage, a client has decided that it is worth making the change and is prepared to do so. However, they may need help planning, which is where the personal trainer can be of service.

Here's a breakdown of the stages of change from the transtheoretical model related to an individual’s readiness to change or maintain an exercise routine:

  1. Pre-contemplation: Not ready to exercise nor interested in pursuing exercise.
  2. Contemplation: Thinking about pursuing exercise (thinking about making a behavior change, usually within the next six months).
  3. Preparation: Doing something related to exercise, but not meeting the ACSM guidelines for physical activity (individual intends to take action, usually within the next month).
  4. Action: Meeting the ACSM guidelines for exercise for less than six months (engaging in behavior change for less than six months. This is the stage where people are most likely to drop out or give up).
  5. Maintenance: Meeting the ACSM guidelines for exercise for six months or more (the individual is working on maintaining healthy behaviors).

9.

During pregnancy, there is an increase in relaxin levels in the body. What effect does this have?

  • Increased joint range of motion

  • Nausea

  • Increased fatigue

  • Decreased venous return

Correct answer: Increased joint range of motion

During pregnancy, there is an increase in the amount of relaxin in the body, which is important for delivery. However, the elevated levels of this hormone can also cause increased joint range of motion due to joint laxity. This can lead to the possibility of injury to the joint capsule and other joint structures such as ligaments.

It's important to keep this in mind when including any flexibility training as well as monitoring range of motion during resistance training exercises when working with a pregnant client.

Nausea and fatigue are both common symptoms throughout pregnancy but are not a result of increased relaxin. During the second and third trimesters, it's important to avoid the supine position, as this can negatively affect venous return.

10.

Which of the following types of stretching is likely to be inappropriate for non-athlete clients?

  • Ballistic stretching

  • Static stretching

  • Dynamic stretching

  • Proprioceptive neural facilitation (PNF) stretching

Correct answer: Ballistic stretching

Stretches can be performed by the clients themselves (active stretching) or with the help of a personal trainer (passive stretching). Passive stretching should only be administered by a personal trainer with sufficient knowledge and experience to prevent injury. There are generally three types of stretching that can be performed using active or passive techniques to improve flexibility: 

  1. Static
  2. Dynamic
  3. Proprioceptive neural facilitation (PNF)

Ballistic stretching involves a bouncing-type movement to reach the muscle's range-of-motion limits. It is not a commonly used or appropriate stretching technique for the general population. With that said, it can be suitable for advanced-level athletes involved in ballistic sport skills.

11.

All of the following are target areas for an adolescent exercise program except:

  • Plyometric training

  • Aerobic training

  • Resistance training

  • Bone-loading training

Correct answer: Plyometric training

One role of the personal trainer is to identify a variety of age-appropriate activities for children and adolescents that will safely and effectively develop aerobic, muscular, and bone strength. It is recommended that children perform at least 60 minutes of physical activity every day. When designing an exercise program for children and adolescents, the ACSM recommends three target areas: 

  • Aerobic activity
  • Resistance activity
  • Bone-loading activities

Plyometrics are considered advanced level exercises, and they are not deemed appropriate for adolescents.

12.

What percentage of energy burned during exercise is converted to mechanical energy?

  • 20-40%

  • 40-60%

  • 60-80%

  • 80-100%

Correct answer: 20-40%

The human body is very inefficient at using energy. When energy is burned, a large amount is lost as heat. This is what causes the body's temperature to rise during exercise that burns a large amount of energy. 

13.

Which of the following is not a common site for skinfold measurement?

  • Subradial

  • Subscapular

  • Triceps

  • Midaxillary 

Correct answer: Subradial

There are nine common skinfold measurement sites:

  1. Abdominal
  2. Triceps
  3. Biceps
  4. Chest
  5. Medial calf
  6. Midaxillary
  7. Subscapular
  8. Suprailiac
  9. Thigh

If the technician is properly trained in the use of skinfold calipers and the caliper is of high quality, skinfold determination of the percentage of body fat can be quite accurate. Use of skinfold measurement can also be very useful without determination of a body fat percent estimation.

14.

Which of the following provides 9 calories per gram?

  • Fat

  • Protein

  • Alcohol

  • Carbohydrate

Correct answer: Fat

Carbohydrates, fat, protein, and alcohol each provide their own caloric value per gram consumed. Carbohydrates and protein each provide 4 calories per gram, alcohol provides 7 calories per gram, and fat provides 9 calories per gram. This makes fat the most calorically-dense nutrient of the three primary macronutrients.

15.

Which personal barrier is best addressed by discussing with a client the reasons why they originally hired a personal trainer?

  • Lack of motivation

  • Lack of energy

  • Lack of time

  • Lack of knowledge about exercise

Correct answer: Lack of motivation

This best addresses lack of motivation, as it reinforces the client's subjective valuing of the client-trainer relationship. By referencing a self-determined set of goals and values, the client's motivation will increase.

This does not relate to the client's energy, time management, or knowledge about exercise itself.

16.

What repetition velocity is most effective for advanced clients pursuing muscular power?

  • Fast

  • Moderate

  • Slow

  • Intentionally slow

Correct answer: Fast

Developing muscular power requires an individual to produce a lot of force over a short period of time. According to the principle of specificity, it is effective to improve an aspect of fitness by training in a way that replicates it. Moving heavy weight quickly helps improve the body's ability to perform that specific task again in the future. 

17.

Which of the following muscle actions produces the most force?

  • Eccentric contraction

  • Concentric contraction

  • Overcoming isometric contraction

  • Yielding isometric contraction

Correct answer: Eccentric contraction 

An eccentric muscle action is when the resistance is greater than the force applied by the muscle, and the muscle lengthens. Significantly heavier loads can be moved eccentrically. In fact, in non-fatigued muscle, the ratio of eccentric to concentric strength can be as high as 1.4:1. 

For example, maximal eccentric weight is 1.4 times the maximal concentric weight in the same muscle group or movement. The greater force production occurring during the eccentric action compared with the concentric action probably results from the greater recruitment of motor units and a slow movement velocity. 

Overcoming isometric contractions are those in which the lifter applies a force against an immovable object for a defined period of time. For example, a person could perform overcoming isometrics for strengthening the chest by using a stiff strap that will not break, no matter how hard they push.

Yielding isometric contractions are those in which the lifter can complete the range of motion, but maintains the same joint angle. An example would be when a person holds the downward push-up position for 10 seconds, then completes the push-up rep.

18.

A male client is 40 years of age, has not smoked in the last ten years, has a BMI of 26.2, has a blood pressure of 125/87 mmHg, and has no known personal or family history of cardiovascular disease. In which category of risk classification does he belong?

  • Low risk

  • High risk

  • Moderate risk

  • No risk

Correct answer: Low risk

This particular client has no known cardiovascular, metabolic, or renal (CMR) disease or any signs or symptoms to suggest these diseases. He also has no cardiovascular disease (CVD) risk factors. Risk classification is based upon whether an individual has a known CMR disease, signs or symptoms of these diseases, or whether they have two or more CVD risk factors.

Determining risk is important during the assessment process to ensure client safety.

19.

Litigation involving personal trainer violations of scope of practice most commonly occurs with which product or service?

  • Supplement recommendations

  • Exercise equipment recommendations

  • Discussing public domain nutrition topics

  • Prescribing exercise for clients with known disease

Correct answer: Supplement recommendations

The area of supplements is where claims related to violations of scope of practice occur most frequently. Not even professional registered dietitians can be certain about the ingredients in various supplements because they are not subject to government regulation. To proactively protect client safety and to minimize the risk of professional liability, personal trainers should avoid recommending or selling supplements to clients.

Trainers frequently provide equipment recommendations for clients, which is rarely a scope of practice issue. Public domain nutrition topics are fair game for trainers to discuss with clients. Prescribing exercise for clients, regardless of disease process, is within the scope of a personal trainer. 

20.

Which classification does zinc fall under?

  • Mineral

  • Water-soluble vitamin

  • Fat-soluble vitamin

  • Carbohydrate

Correct answer: Zinc

Zinc is considered to be a mineral. Minerals are inorganic substances, while vitamins are organic. Both support healthy body function. Zinc, specifically, is important for energy metabolism.

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