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Quiz Session - Attempts With Random Questions

ACSM-CPT Exam Questions

Page 5 of 50

81.

The majority of individuals are which type of learner?

  • Visual learners

  • Auditory learners

  • Tactile learners

  • Trial-and-error learners

Correct answer: Visual learners

There are many types of cues, including the following:

  • Educational
  • Safety
  • Alignment
  • Motivational

Cues may be delivered visually, orally, and through touch or tactile cues. Since most people are visual learners, a personal trainer needs to be skilled in exercise demonstration as well as visual cueing.

82.

What is the third stage in the transtheoretical model?

  • Preparation

  • Action

  • Contemplation

  • Maintenance

Correct answer: Preparation

The stages of the transtheoretical model, in order, are:

  1. Precontemplation: The client doesn't recognize a possible need to change.
  2. Contemplation: The client is thinking about changing within the upcoming 6 months.
  3. Preparation: The client is thinking about changing within the upcoming 30 days.
  4. Action: The client is actively making changes.
  5. Maintenance: The client has maintained their behavior change for at least 6 months.

Clients will transition between these phases over time, and are able to go up or down a stage. It is common for clients to go back and forth between stages multiple times. But, over time, the average stage the client falls in will gradually become closer to maintenance.

83.

Which of the following protein caloric intakes would be appropriate for a 135-pound marathon runner?

  • 320 kcal

  • 648 kcal

  • 515 kcal

  • 250 kcal

Correct answer: 320 kcal

The protein recommendation for athletes is between 1.2 and 2.0 grams per kilogram of body weight. For each gram of protein, there is 4 kcal/g of energy.

135 lbs. / 2.2 kg = 61.3 kg

61.3 kg x 1.2 = 74 grams of protein; 61.3 x 2.0 = 123 grams of protein

74 grams x 4 kcal = 296 kcal; 123 grams x 4 kcal = 492 kcal

Therefore, a 135-pound athlete would require between 74 and 123 grams of protein or 296 to 492 kcal of protein daily.

84.

Which of the following might an athlete use for variable resistance training?

  • Chains

  • Ketllebells 

  • Calisthenics exercises performed with a weight vest

  • Stability ball

Correct answer: Chains

Variable resistance training involves performing a resistance training exercise, such as a squat, while using some method to change the load, or resistance, being lifted at different portions of the lift. Chains and bands are common tools used to provide this variable resistance.

Chains are typically placed hanging off the ends of a barbell during a squat. At the top of the movement, the full weight of the chains is added to the weight on the barbell. As the lifter squats and the chains begin to touch the floor, the amount of chain weight added to the bar decreases, as some of the weight is now supported on the floor. This makes the load lighter at the bottom part of the squat. As the lifter stands back up, the chains start to come off the floor, increasing the total load (intensity) of the lift. This change in load (decrease and increase) during the lift is known as variable resistance.

Kettlebells, calisthenics, and stability balls offer consistent levels of resistance throughout the range of motion.

85.

Self-efficacy can be best described as:

  • One's belief in their ability to succeed 

  • What an individual thinks will happen as a result of their new behavior

  • One's view of their own worthiness

  • One's overall view of oneself as a person

Correct answer: One's belief in their ability to succeed 

Individuals who believe in their ability to succeed possess self-efficacy. While self-efficacy and self-concept are similar, self-efficacy specifically refers to an individual's confidence given a certain situation, whereas self-concept is much broader. Self-esteem, self-concept, and self-efficacy are interrelated yet distinct constructs that can help explain an individual's psychological well-being.

86.

All of the following resistance training programs can be done 4 to 6 times per week except:

  • Power training 

  • Muscle strength training 

  • Hypertrophy training 

  • Muscle endurance training 

Correct answer: Power training 

Compared to muscle strength, hypertrophy, and muscle endurance training programs, power training warrants more recovery time. For power training, it is recommended that an individual with power performance goals complete multiple sets (3 to 6 sets) of unilateral and bilateral multiple-joint free-weight exercises no more than 4 to 5 times a week.

87.

When performing a dumbbell bench press, where should the dumbbells be in relation to the body at the bottom of the movement?

  • In line with the upper portion of the chest

  • In line with the shoulders 

  • In line with the chin

  • In line with the base of the sternum

Correct answer: In line with the upper portion of the chest

The dumbbell bench press mainly works the muscles of the chest, specifically the pectoralis major, with assistance from the triceps. The dumbbells should be lowered to the sides of the upper chest and pressed back up over the chest at the top. The dumbbells can be slightly above the body at the bottom of the movement.

This movement is considered to be a unilateral exercise because each arm moves independently and must control its own dumbbell. Even if both arms are moved at the same time to perform this exercise, it is still classified as a unilateral exercise. The barbell bench press is an example of a bilateral exercise.

88.

What does "capping" refer to in regard to a resistance training program?

  • Deciding to no longer pursue a given training goal because the rate and magnitude of adaptation possible are so low that it no longer justifies pursuit

  • Deciding to limit the amount of weight used in a given resistance training session across all exercises

  • Deciding to perform a resistance training exercise exclusively at the top of its ROM

  • Deciding to limit the number of different muscles you will train in a given resistance exercise session to a fixed value

Correct answer: Deciding to no longer pursue a given training goal because the rate and magnitude of adaptation possible are so low that it no longer justifies pursuit

Capping is helpful for advanced clients who have complex goals. When a client takes up time in their training to focus on pursuit of a given goal, they are detracting from time that could be spent on other goals. If a client caps that goal when appropriate, then the extra time they can spend focusing elsewhere will increase the overall amount of progress they make long-term. This is especially important for clients with more complex goals, as there are often multiple adaptation pathways to achieving complex goals.

89.

An antalgic gait is defined as:

  • An abnormal gait resulting from pain

  • The type of gait one employs after a stroke

  • A gait pattern in which one rises up on a toe in order to advance the opposite leg

  • An abnormal gait resulting from inadequate dorsiflexion range

Correct answer: An abnormal gait resulting from pain

An antalgic gait is a self-protective gait. It happens after an injury to the pelvis, hip, knee, ankle, foot or other part of the body. It is painful and characterized by the stance phases of the legs not being equal in time because the swing phase of the unaffected limb is shorter.

A patient who has had a stroke will often employ a hemiparetic gait pattern. A gait pattern in which an individual rises up on their toe in order to advance the other leg is known as a vaulting gait. An abnormal gait due to decreased dorsiflexion is known as "early toe off".

90.

All of the following are functions of protein except:

  • Lowering blood cholesterol

  • Enzyme synthesis

  • Hormone production

  • Nutrient transportation

Correct answer: Lowering blood cholesterol

Proteins are made up of linked amino acids, which contain nitrogen. Within the body, there is a constant flux between new proteins being made and old ones breaking down. Some of the proteins' roles in the body include enzyme and protein synthesis, transportation of nutrients, and hormone production.

91.

Which of the following resistance training exercises would be the most appropriate for a client who is obese with no medical issues?

  • Body weight squats

  • Calf raises

  • Biceps curls

  • Crunches

Correct answer: Body weight squats

For clients who are overweight, the primary mode of exercise should provide the greatest caloric expenditure during exercise. The best way to do this is to use exercises that involve large muscle groups and that are aerobic in nature. Biceps curls, calf raises, and crunches all utilize smaller muscle groups and are single joint exercises.

Body weight squats, on the other hand, involve larger muscle groups, therefore making them the most appropriate exercise choice for a client who is obese with an unremarkable medical record.

92.

Performing strengthening and flexibility/mobility exercise for joints in order to decrease the likelihood of injury has become common practice in recent years. Which of the following terms best describes this practice?

  • Prehabilitation

  • Rehabilitation

  • Functional training

  • Posthabilitation

Correct answer: Prehabilitation

Preventing initial injury by training the joints and muscles most susceptible to injury is known as prehabilitation. This is the opposite of rehabilitation and should be an important goal for a resistance training program. For example, for athletes who do a lot of repetitive throwing motions in their sport, a personal trainer should include rotator cuff exercises in the program.

Rehabilitation is the practice of returning an injured body part to its former capabilities. Functional training is an exercise mode that focuses on functional strengthening and mobility movements, such as squatting, throwing, and running. Posthabilitation is not a frequently used term in the medical field.

93.

When more calories are consumed than expended, which of the following is a potential outcome?

  • Increased fat mass

  •  A lower metabolic rate

  • Problems maintaining lean muscle mass

  • Increased difficulty storing carbohydrates 

Correct answer: Increased fat mass

A positive caloric balance occurs when more calories are consumed than expended. There is a simple relationship between weight and caloric intake; consuming more calories than needed after factoring in resting metabolic rate and exercise translates to weight gain. This weight gain can come in the form of lean tissue, fat mass, or other body components that make up our total weight.

A lower metabolic rate, problems maintaining lean muscle mass, and difficulty maintaining carbohydrate stores are all problems associated with consistent energy deficits, where not enough is consumed.

94.

Why is the systematic manipulation of acute program variables more important for advanced and elite clients than beginner or intermediate clients?

  • Smaller window of adaptation

  • Greater boredom 

  • Greater skill 

  • Lower fatigue

Correct answer: Smaller window of adaptation

Advanced and elite clients have a smaller window of adaptation than their less experienced counterparts. This occurs because the body becomes more adaptation-resistant over time as specific characteristics of an individual's fitness approach their genetic potential for adaptation.

95.

After reaching 35 years of age, how much bone loss is expected of the average pre-menopausal female?

  • 1% decrease in bone density per year

  • 2% decrease in bone density per year

  • 3% decrease in bone density per year

  • 5% decrease in bone density per year

Correct answer: 1% decrease in bone density per year

Loss in bone density with age can be expected for both males and females. This can increase the risk of severe injury following a fall. The rate of density loss over time is 1% per year for pre-menopausal females over the age of 35.

96.

After 35 years of age, how much bone density do women lose every year?

  • About 1%

  • About 2% to 3%

  • About 5% to 6%

  • About 4%

Correct answer: About 1% 

Osteoporosis, which is the weakening of bones, occurs in both men and women. The issue is seen more in females, particularly after menopause. Women lose about one percent of bone density every year after the age of thirty-five. This number increases to three percent per year after several years of menopause.

97.

All of the following strategies would be appropriate for helping a client overcome lack of energy except:

  • Discussing medications

  • Discussing the client's diet

  • Discussing the benefits of exercise

  • Discussing sleep habits

Correct answer: Discussing medications

Trainers should be very cautious when discussing medications with clients. This is outside of their scope of practice, and should not be discussed under most circumstances. 

Diet, exercise, and sleep can all contribute to a client's energy level. Plus, these topics are within a personal trainer's scope of practice.

98.

If exercise is done intermittently, what should be the minimum amount of time for each interval?

  • 10 minutes

  • 5 minutes

  • 15 minutes

  • 20 minutes

Correct answer: 10 minutes

It is recommended that individuals complete 30-60 minutes per day of moderate-intensity exercise, 20-60 minutes per day of vigorous exercise, or a combination of both to improve cardiorespiratory fitness. However, this duration can either be completed in one session or strewn across multiple sessions intermittently. If exercise is completed intermittently, then the minimum amount of time should be 10 minutes per interval.

99.

When a client is performing a biceps curl with a ten-pound weight, and the weight moves a total of one meter per repetition, what is the mechanical work for three sets of ten?

  • 300 lb*m

  • 3,000 lb*m

  • 30 lb*m

  • 10 lb*m

Correct answer: 300 lb*m

The equation for determining mechanical work is as follows:

(force x distance) x (number of repetitions) x (number of sets)

In this example the force is ten pounds, the distance is one meter, the number of repetitions is ten, and the number of sets is three. (10 lb x 1 m) x 10 x 3 = 300 lb*m

100.

Who would benefit the most from using the rating of perceived exertion (RPE) scale to gauge exercise intensity?

  • Older adults

  • Novice exercisers

  • Those taking arthritis medication

  • Athletes

Correct answer: Older adults

The subjective measure used to rate overall feelings of exertion during exercise is called the rating of perceived exertion (RPE). It can be helpful in guiding exercise intensity. A 6-to-20-point scale is typically used. RPE is often recommended for determining exercise intensity in older adults. It is also helpful for individuals having difficulty assessing their heart rate or for those taking medications such as beta blockers that influence heart rate.

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