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Quiz Session - Attempts With Random Questions

ACSM-CPT Exam Questions

Page 9 of 50

161.

Which of the following macronutrients is the most calorie-dense?

  • Fat

  • Carbohydrate

  • Protein

  • Alcohol

Correct answer: Fat

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

Alcohol is not a macronutrient, but it does provide 7 calories per gram.

162.

All of the following exercises are appropriate for improving a client's ability to change body position with speed and accuracy except:

  • Mixed martial arts

  • Lateral bounds

  • Lateral shuffle drill

  • Multi-directional jumps

Correct answer: Mixed martial arts

Speed, agility, coordination, balance, power, and reaction time are skill-related components of physical fitness. 

Agility is defined as the ability to change body position in space with speed and accuracy. Agility can be improved with multi-directional plyometric drills and sport-specific agility drills.

Lateral bounds, lateral shuffle drills, and multi-directional jumps are all examples of agility drills.

163.

A client's health team is likely to include all of the following professionals except:

  • Medical doctor, pilates instructor 

  • Nurse practitioner, registered dietitian

  • Physician, occupational therapist 

  • Psychologist, chiropractor 

Correct answer: Medical doctor, pilates instructor 

When screening and interviewing potential clients to determine their readiness for exercise, it might be necessary to refer them out for a diagnosis or for specific exercise guidelines to follow. This usually involves communicating with the clients' health care team, which can consist of medical doctors, physicians, nurse practitioners, chiropractors, registered dietitians, psychologists, physical therapists, and occupational therapists. 

164.

For most workout goals, when should Olympic lifts be performed in a workout?

  • Before single-joint exercises

  • At the end of the workout

  • Following static stretching

  • After single-joint exercises

Correct answer: Before single-joint exercises 

Increasing muscle power, speed, and strength is the primary goal of performing Olympic lifts. This type of lift is performed at maximal velocity for usually one to six repetitions at the beginning of a training session. Since the exercise is complex and it requires a high rate of force development, Olympic lifts should be performed early in a workout when fatigue is minimal.

For most workout plans, performing plyometric, high-energy exercises at the end of the workout would be inappropriate. A dynamic warm-up should be performed before high intensity exercise; static stretching is inappropriate to perform before this type of exercise. Single-joint exercises should generally be performed after Olympic lifts and multi-joint exercises.

165.

Which of the following is not a characteristic of type I muscle fibers as compared to type II muscle fibers?

  • Faster tension development

  • Less force

  • Lower recruitment thresholds

  • More mitochondria

Correct answer: Faster tension development

Muscle fibers that allow for greater oxygen delivery and resistance to fatigue are known as Type I, or slow twitch. 

Compared to Type II muscle fibers, Type 1 fibers are slower to develop tension, have lower recruitment thresholds, contain more mitochondria, and produce less force.

166.

During plyometric training, which of the following is minimized in order to increase the effectiveness of the stretch shortening cycle?

  • Ground contact time

  • Jump height

  • Stride length

  • Exercise intensity

Correct answer: Ground contact time

The stretch-shortening cycle is a focus of plyometric training. It is broken down into three phases: 

  1. Eccentric or stretch phase
  2. Amortization or transition phase
  3. Concentric or contraction phase

Minimizing the length of the amortization phase maximizes the use of elastic energy, making for a more powerful effort.

167.

Adding chains (that touch the floor as the bar is lowered) or resistance bands to the ends of a barbell is a form of what?

  • Variable resistance training (VRT)

  • Contrast loading

  • Functional isometrics

  • Forced repetitions

Correct answer: Variable resistance training (VRT)

Variable resistance training is an advanced form of training that involves using things like chains and elastic bands to change the load (amount of weight) being lifted at different portions of the same lift. For example, if chains are added to the ends of the bar, as the bar is lowered toward the ground and a portion of the chains is on the ground, this decreases the load the individual is lifting. As the bar is raised and the chains come off the floor, the total load on the bar increases. Adding elastic bands has a similar effect in that when the bands are in a stretched position, this increases the load being lifted.

Contrast loading is an advanced training method which varies the load and repetitions for the same movement within the same workout. An individual might perform one exercise for two sets using heavy weight and low repetitions and other sets with moderate or lighter weights and more repetitions.

Functional isometrics focuses on creating force in a static position and is often used to help individuals get stronger through their "sticking point".

Forced repetitions are a few repetitions performed toward the end of a set (not the entire set) with assistance from a spotter and should only be performed by advanced individuals.

168.

When incorporating the Olympic lifts into a resistance training program, what is the recommended range of repetitions to perform per set?

  • 1-6 repetitions

  • 6-8 repetitions

  • 8-12 repetitions

  • 12-15 repetitions

Correct answer: 1-6 repetitions

The Olympic lifts (snatch, clean, jerk) are full body movements that are performed at maximal velocity on every repetition. These exercises build explosive power as well as speed and strength. Because they are high-skill movements and require a significant CNS component, these movements should be performed at the beginning of the workout to minimize fatigue, and repetitions should be relatively low. The recommended repetition range for these movements is 1-6.

Rest times between sets should be relatively long to provide sufficient recovery and to ensure that each set is performed with maximum velocity and effort.

169.

Which of the following factors should come before all others in managing a personal training session?

  • Client safety

  • Workout planning

  • Proper exercise documentation

  • Attentiveness to the client

Correct answer: Client safety

Keeping the client safe is the most important priority of any training session. Steps should be taken to minimize danger to the client. Do not make workout planning decisions that result in unreasonably elevating risk for your client. All other procedures, such as documentation, should be tailored to allow for optimal safety.

170.

Which of these is not a recommended mode of cardiorespiratory exercise for a beginner with a low fitness and skill level?

  • Elliptical exercise

  • Cycling

  • Walking

  • Aqua-aerobics

Correct answer: Elliptical exercise

The recommended activities for beginners with low fitness and skill levels are:

  • Walking
  • Cycling
  • Aqua-aerobics
  • Slow dancing

The elliptical machine is more challenging and is considered vigorous exercise. As such, it should be utilized by those with at least an average fitness level.

171.

What happens when a client holds their breath during exercise?

  • Increases intrathoracic pressure

  • Decreases blood pressure

  • Decreases heart rate

  • Increases lung capacity

Correct answer: Increases intrathoracic pressure

When a client holds their breath during exercise, it increases their intrathoracic pressure and will subsequently cause their blood pressure to increase. This is not advised and may be dangerous for some clients.

Holding the breath has no relationship to heart rate or lung capacity.

172.

Which of the following is not true for machine-based resistance training?

  • Machines are designed to fit the proportions and body types of all individuals

  • Machines are able to meaningfully cause muscle hypertrophy

  • Some machines have variable resistance CAMs

  • Machines use a fixed ROM

Correct answer: Machines are designed to fit the proportions and body types of all individuals

Machines are designed to fit a finite number of body types and proportions. Each machine is designed with the assumption that users' body proportions and sizes will fall within specific ranges. This is why it is generally considered unsafe for children to resistance train on machines. It is safe for children who are emotionally mature enough to resistance train safely to do so in other contexts, such as with free weights. However, machines are not safe. Similarly, machines aren't very safe for individuals that exceed their weight limit.

173.

When using motivational interviewing, a personal trainer should give the client all the following tools except:

  • Advice

  • Knowledge

  • Insight

  • Skills

Correct answer: Advice

One way to help a client commit to changing an unhealthy behavior is through motivational interviewing (MI).

MI combines empathetic counseling and a direct approach to decisive change. The personal trainer should guide the client to choose whether, when, and how to change. The process involves some directing, but the focus is more about listening by the personal trainer. 

The trainer should give the client several tools in order to help them elicit behavior change, including the following:

  • Knowledge
  • Insight
  • Skills
  • Correct information

174.

The ventilatory pump consists of all of the following except:

  • Nasal cavity

  • Chest wall

  • Diaphragm 

  • Pleural space

Correct answer: Nasal cavity

The ventilatory pump helps with breathing, and it is made up of the following:

  • Chest wall: Includes the intercostal muscles as well as the spine, ribs, and sternum.
  • Respiratory muscles: These skeletal muscles such as the diaphragm are essential to life. Injuring or altering any of these structures can have serious ventilatory consequences.
  • Pleural space: The small space in between the lungs and chest cavity.

175.

Systematically adjusting the training variables by varying the intensity and volume for different workouts within the same week is what type of programming?

  • Nonlinear periodization

  • Linear periodization

  • Traditional periodization

  • Reverse linear periodization

Correct answer: Nonlinear periodization

There are many effective ways to structure, or periodize, a training plan to focus on achieving a desired result. The key component is planning the manipulation of the training components using a pre-determined progression or system. This creates variation and can help maintain a balance between progression and recovery.

There are different types of periodization.

  • Linear periodization: This method involves stepping up the intensity and stepping down the volume with each stage of the program, but these variables stay the same within a training week. Classic and traditional periodization are linear models.
  • Nonlinear periodization: this method involves adjusting the variables within the same training week. Volume, intensity and even rest are varied between workouts within the same phase of training.

Both methods involve adjusting the same training variables, but the big difference is that in linear periodization, the variables change between phases or blocks of multiple weeks of training, and in nonlinear periodization, the variables change within each phase of training, with different workouts within the same training block utilizing different volumes and intensities.

176.

For individuals trying to lose weight, what is the recommended duration of exercise per day?

  • 50-60 minutes per day

  • 30-45 minutes per day

  • 60-90 minutes per day

  • 60-75 minutes per day

Correct answer: 50-60 minutes per day

To improve cardiorespiratory fitness, one of the following options is recommended:

  • 30 to 60 minutes per day of moderate-intensity exercise
  • 20 to 60 minutes per day of vigorous exercise
  • Or a combination of both

For those looking to lose weight, the recommended duration of exercise is 50 to 60 minutes per day.

177.

Which of the following is a reason for a personal trainer to provide a CVD risk assessment?

  • To help educate and inform the client about their current health

  • To diagnose a cardiometabolic disease

  • To determine a client's baseline muscular fitness

  • To impart a sense of medical professionalism to the client

Correct answer: To help educate and inform the client about their current health

The ACSM no longer uses the CVD risk assessment as a mandatory component for determining whether medical clearance is warranted before a client begins an exercise program with a personal trainer. However, the assessment still has benefits, such as identifying CVD risk factors in order to prevent or manage disease, as well as educating and informing a client about their current health.

178.

Clients should play an active role in their healthy habits. One method of helping clients participate in the goal setting/achievement process is exercise journaling.

Exercise journaling is an example of which of the following concepts?

  • Self-monitoring

  • SMART goals

  • Self-control

  • Reinforcement

Correct answer: Self-monitoring

Self-monitoring refers to an individual tracking their own behavior. This serves two purposes: increasing their awareness and monitoring their progress. Examples of self-monitoring include writing in an exercise planner, performing a weekly weigh-in, and keeping a food log.

SMART goals are specific, measurable, attainable, realistic, and time-bound goals that make goal-setting more effective. Self-control is a broad concept in which an individual avoids giving into urges. Reinforcement is a psychological concept that refers to the likelihood of a behavior being learned or repeated.

179.

Which of the following situations would likely not require a spotter?

  • An experienced lifter performing push-ups

  • A new client attempting a barbell bench press 

  • An experienced lifter attempting a new personal record on the barbell back squat 

  • A client performing dumbbell shoulder presses after three months off from lifting due to a biceps injury

Correct answer: An experienced lifter performing push-ups 

When a lifter cannot complete the repetition, the trainer steps in to "spot" or give assistance. As a general rule, when a client lifts heavy weight, the personal trainer needs to spot the weight for safety. A trainer should know how to properly spot a client to prevent any injuries.

Generally, bodyweight exercises rarely require a spotter. However, every situation is different and trainers should evaluate the situation based on the experience of the client, the number of reps being performed, and any other important considerations. New clients attempting to bench press should be spotted. A client with any level of experience should be spotted when they are going for a personal record. After a client returns to the gym after an injury, they will likely need a spotter with some lifts that otherwise would have been easy for them.

180.

Mattie is brand-new to personal training and has never done any structured exercise of any kind. She is very de-conditioned but has been cleared for training through the pre-participation screening and fitness assessment and she is ready to start her program. What is the minimum target for aerobic exercise that she should aim to perform each week when starting this program?

  • 60 minutes

  • 150 minutes

  • 100 minutes

  • 75 minutes

Correct answer: 60 minutes

Although the minimum recommendation for general health and fitness is 150 minutes per week of aerobic exercise, it's important to consider an individual's prior experience and training status when prescribing exercise parameters.

As a beginner with no previous exercise experience, it's better to plan to start with a minimum of 60 minutes per week, which can be accumulated in 10-minute segments over the course of the week. As she gains experience and her fitness level increases, her target should increase to 150-200 minutes per week.

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