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Quiz Session - Attempts With Random Questions

ACSM-EP Exam Questions

Page 6 of 25

101.

Which of the following best describes the principle of progression?

  • Demands placed on the body must increase over time

  • Exercise sessions must increase in time by at least 5 minutes per session

  • Clients should be striving to double their intensity or volume with every workout

  • Consistency is the foundation of progression

Correct answer: Demands placed on the body must increase over time

The principle of progression can be described as the idea that to see long-term gains in muscular fitness, the demands placed on the body must be continually and progressively increased over time. Contrary to popular belief, this does not mean that the client should focus solely on increasing the weight that is used. Rather, the overall physical stress placed on the body should be increased over time. This should include other acute variables such as intensity, plane of motion, rest breaks, etc.

102.

Why is it important to discover what your client enjoys and does not enjoy in relation to exercise?

  • The client will be more likely to continue exercising if they enjoy the program

  • The client can be tempted with certain forms of exercise if they perform well 

  • May guide which strategy is used to target behavior change

  • May help the trainer get an understanding of self-efficacy

Correct answer: The client will be more likely to continue exercising if they enjoy the program

Interactions with clients can serve as the cornerstone of incorporating behavior change into your practice. It cannot always be about the work that happens in fitness and health settings. These important interactions with your client must be a part of the work you do.

For example, it's important to discover what your client enjoys and does not enjoy that is related to exercise, because this information will help you prescribe approaches linked to enjoyment.

103.

Which of the following is not a vicarious experience for increasing physical activity self-efficacy?

  • Praise and encourage success

  • Arrange workout partners tailored to client needs

  • Use videos and success stories of active peer role models

  • Have peer role models lead group physical activity sessions

Correct answer: Praise and encourage success

Self-efficacy is an important part of social cognitive theory, and it states that the more confident someone feels in their ability and skills to succeed, the more likely they are to engage in that behavior. 

As it relates to fitness, the degree of self-efficacy in the client can predict how likely they are to stay consistent with a program. This is why it is important for the fitness professional to create an environment that instills a sense of confidence while educating on specific skills.

To promote a vicarious experience, a client needs to be able to observe others performing a similar task, such as the following:

  • Arrange workout partners tailored to client needs
  • Use videos and success stories of active peer role models
  • Have peer role models lead group physical activity sessions

Praising and encouraging success is a type of verbal persuasion for increasing physical activity self-efficacy.

104.

What is the minimum amount of coverage that an exercise physiologist should get for a cumulative total?

  • Two million dollars

  • One million dollars

  • Three million dollars

  • There is no minimum coverage level needed for an exercise professional

Correct answer: Two million dollars

An important element of risk management involves acquiring the proper types of insurance to protect your business, its customers, and its employees. General liability insurance protects your business if someone pursues a legal claim as a result of experiencing bodily injury or property damage that happened while interacting with your business. A typical commercial general liability plan will provide one million dollars in coverage per incident with a cumulative total of at least two million dollars.

105.

In regard to a professionally supervised screening, which of the following should take place first?

  • Informed consent process

  • Health screening process

  • Anthropomorphic measurements 

  • Blood pressure and heart rate measurements 

Correct answer: Informed consent process

The informed consent process is the first step when working with a new client, and it must be completed prior to the collection of any personal and confidential information, as well as fitness testing or exercise participation. This is for the safety of both you and the client.

There are three main purposes of informed consent:

  1. To inform the client of any personal and confidential information that will be collected
  2. To inform the client how personal information will be used
  3. To detail the risks involved with physical activity

Again, fitness testing, anthropomorphic testing, and cardiorespiratory measurements are not performed until after the informed consent forms have been signed. 

106.

You've been working with a client for a few weeks on improving their functional movement patterns. You notice that your client is showing signs of posterior pelvic tilt. Which of the following corrective exercises would best address this issue?

  • Glute bridges

  • Chin tucks

  • Knee tucks in supine

  • Jump squats

Correct answer: Glute bridges

As a part of the trainer's duty to appraise the quality of movement during an exercise session, it will be necessary to observe any alignment faults that might present themselves. When a client is showing signs of posterior pelvic tilt, the trainer should incorporate the glute bridge exercise into the client's program until the alignment issue is corrected.

From there, the client can be re-evaluated and progressed to the next exercise that is in line with their fitness goals.

107.

Which of the following is not a way in which the Transtheoretical Model (TTM) is used for clients?

  • Determine health status prior to exercise 

  • Explain a variety of health behaviors

  • Understand physical acitivity behaviors

  • Create appropriate interventions

Correct answer: Determine health status prior to exercise

The Transtheoretical Model (TTM) is used to explain a variety of health behaviors, understand physical acitivity behaviors, and create appropriate interventions. According to this model, behaviors and cognitive processes occur as individuals move through these stages of change. Here are the five stages of change per the TTM:

  1. Precontemplation: Currently inactive and not intending to take action in the next six months
  2. Contemplation: Currently inactive but intending to take action within six months
  3. Prepartion: Slightly physically active but not meeting ACSM guidelines—wants to increase physical activity
  4. Action: Does enough physical activity to meet ACSM guidelines—less than six months at this stage
  5. Maintenance: Maintains physical activity level—exercises for more than six months

108.

As it relates to proprioception, reaction time and anticipatory responses in a soccer game are examples of which of the following salient features of proprioceptive acuity?

  • Feedback and feed-forward motor control

  • Production of coordinated gait patterns 

  • Maintenance of steady muscle force production/movement amplitudes

  • Postural control

Correct answer: Feedback and feed-forward motor control

Proprioception is the sense of knowing where one's body is in space and, as it relates to fitness, it allows the client to do many things, even with their eyes closed. Reaction time and anticipatory responses in a soccer game are examples of feedback and feed-forward motor control.

The full list of salient features includes the following:

  • Postural control
  • Precise calibration of limb position in space
  • Maintenance of steady muscle force production/movement amplitudes
  • Discrimination of object weight
  • Production of coordinated gait patterns
  • Controlling the timing of muscular contraction for dynamic stabilization and multisegmental movement
  • Feedback and feed-forward motor control

109.

Which of the following best captures the acute variables (FITT) that are recommended for a flexibility exercise program based on proprioceptive neuromuscular facilitation (PNF)?

  • 2-3 days per week / Light-to-moderate contraction / 3-to-6 second contraction followed by a 10-30 second assisted stretch

  • 1 day per week / Light-to-moderate contraction / Hold for 10 seconds, 1 rep 

  • 3-4 days per week / Stretch past the point of discomfort / Hold for 60+ seconds, 4 reps 

  • 1-2 days per week / Stretch to the point of discomfort / Hold for up to 60 seconds, 2 reps

Correct answer: 2-3 days per week / Light-to-moderate contraction / 3-to-6 second contraction followed by a 10-30 second assisted stretch

For a flexibility exercise program based on Proprioceptive Neuromuscular Facilitation (PNF), the following acute variables are recommended:

  • Frequency: 2-3 days per week
  • Intensity: Light-to-moderate contraction—20% to 75% of maximum voluntary contraction
  • Time: 3-to-6 second contraction followed by a 10-30 second assisted stretch
  • Type: Proprioceptive Neuromuscular Facilitation (PNF)

Each Proprioceptive Neuromuscular Facilitation (PNF) stretch has three phases:

  1. Passive prestretch
  2. Passive stretch
  3. Contraction

The limb is moved to a point of resistance and then held for a few seconds. This is followed by a sub-maximal isometric contraction of the target muscle. The contraction is held for less than five seconds, and this is followed by a relaxation of the target muscle.

110.

Which of the following best defines vicarious experiences as a strategy for enhancing self-efficacy?

  • Have your client watch others with a similar background perform tasks

  • Have others tell the client they can be successful

  • Have person successfully perform the behavior

  • Communicate the meaning of symptoms associated with the behavior change

Correct answer: Have your client watch others with a similar background perform tasks

Self-efficacy is an important part of social cognitive theory, and it states that the more confident someone feels in their ability and skills to succeed, the more likely they are to engage in that behavior. 

As it relates to fitness, the degree of self-efficacy in the client can predict how likely they are to stay consistent with a program. This is why it is important for the fitness professional to create an environment that instills a sense of confidence while educating on specific skills.

When you have your client watch others with a similar background perform tasks, you are using vicarious experiences as a strategy for enhancing self-efficacy.

111.

What is the most important factor for generating power in a plyometric exercise?

  • Decreasing the amount of time it takes to change from eccentric to concentric

  • Depth of eccentric contraction

  • Increasing the amount of time it takes to change from eccentric to concentric

  • Whether the athlete is experienced in the specific movement 

Correct answer: Decreasing the amount of time it takes to change from eccentric to concentric

Although both eccentric and concentric muscle actions are important for plyometric movements, the most important factor for generating power and explosive movement is the amount of time it takes to change from an eccentric contraction to a concentric contraction. This period is called the amortization phase, and it should be as short as possible to maximize training adaptations.

It is true that force can be lost if the eccentric contraction utilizes an extreme range of motion. However, this is less important for force production than the quick transition from concentric to eccentric.

112.

If a client has a first degree strain, it is recommended that they follow the PRICE acronym. What does PRICE stand for?

  • Protect, Restrict activity, Ice, Compression, Elevation

  • Promote, Recovery, (through control of) Inflammation, (with) Constriction (and) Elevation

  • Protect Recent Injury (with) Constriction (and) Elevation

  • Protect, Refer as appropriate, Ice, Contraction, Elevation

Correct answer: Protect, Restrict activity, Ice, Compression, Elevation

The muscle-tendon unit generates force either by concentric contractions to create movement or by eccentric contraction to resist a load. When a muscle-tendon unit is strained, the PRICE acronym is recommended. PRICE stands for the following:

  • Protect
  • Restrict activity
  • Ice
  • Compression
  • Elevation

113.

According to hedonic theory, which of the following would not be a positive outcome of exercise?

  • DOMS 

  • More energy

  • Weight loss

  • Better overall health and fitness

Correct answer: DOMS

Hedonic theory refers to the idea that individuals will become accustomed to a positive or negative stimulus. The theory details the ideas of "hedonic psychology," which discusses the perceived utility of a behavior or experience and an individual's response to that behavior.

In terms of fitness, that means feeling good in response to physical activity, and that feeling increases the likelihood of adherence. In other words, your client will want to maximize that good feeling associated with seeing the results of exercise and minimize the negative feeling associated with sedentary behavior. 

You should discuss the positive outcomes of exercise with your client. Here are some examples:

  • More energy
  • Better sleep
  • More confidence
  • Weight loss
  • Muscle growth
  • Better overall health and fitness

114.

Which of the following naturally increases tendon rigidity?

  • Age-related reduction in collagen solubility

  • Not performing static stretching

  • Not performing dynamic stretching

  • Focusing on synovial joint stretching

Correct answer: Age-related reduction in collagen solubility

A person's range of motion is determined by several factors, including the following:

  • Muscle properties: The current flexibility status of your muscle tissue. This is able to be improved through flexibility training.
  • Physical activity and exercise: The degree to which the client is engaging in physical activities that promote a full range of motion.
  • Anatomical structures: The degree of flexibility in your joints and tissues.
  • Age and gender: Older adults have less collagen, and this can impact flexibility. Females tend to be more flexible than males.

Studies show that with aging, collagen solubility decreases, thereby increasing tendon rigidity. This directly affects an individual's range of motion and flexibility.

115.

Which of the following is not considered an overuse injury? 

  • Concussion 

  • Achilles tendinopaathy

  • Plantar fasciitis

  • Tibial stress fracture 

Correct answer: Concussion 

While concussions may be compounded by repeated impacts, they are not considered an overuse injury.

However, stress fractures, tendinopathies, and plantar fasciitis are classic examples of overuse injuries.

116.

Which of the following best describes the Peak Heart Rate Method formula for healthy clients when you are determining the appropriate exercise intensity for their workout program?

  • 208 - (0.7 x age in years)

  • [(Maximum HR/Resting HR) x % intensity desired] + Resting HR

  • (% intensity desired) [(VO2max in METs) - 1] + 1

  • 207 - (0.7 x age in years)

Correct answer: 208 - (0.7 x age in years)

As an ACSM exercise physiologist, you should have multiple options at your disposal to determine the appropriate exercise intensity when prescribing physical activity to improve a client's cardiorespiratory fitness. 

One of those methods is the Peak Heart Rate Method. This method requires the trainer to determine whether or not the client is conditioned. If they are, the trainer would use the following formula:

  • 208 - (0.7 x age in years)

For example, if a client is 40 years old and has opted to exercise at 75% of their maximum heart rate, you would do the following:

  • 208 - (0.7 x 40) = 180
  • 180 x 0.75 = 135 bpm is the target heart rate

117.

If a client has a strength and/or mobility limitation with their gluteus maximus, which of the following exercises would be ideal as a corrective measure?

  • Bird dog

  • Modified cobra stretch

  • Seated marches with ankle weights 

  • Side plank

Correct answer: Bird dog

If you have a client who is initially unable to perform rolling patterns due to a strength or mobility limitation, there are a number of corrections that you can recommend based on where the limitation is occurring.

If a client has a strength and/or mobility limitation with their gluteus maximus, it would be recommended to perform the bird dog exercise. The trainer can also assign the glute bridge exercise.

118.

You want to push your client outside of their comfort zone since they've been using the same weight load for weeks. You add more weight to the barbell, despite the client's objections. As you guide them through the exercise, they lose balance and fall, bringing the barbell on top of them, causing a severe injury. 

This is an example of which of the following major causes of injury and death that can quickly lead to a lawsuit?

  • Negligence

  • Battery 

  • Inherent

  • Extraneous

Correct answer: Negligence

There are three major causes of injury or death in regard to physical activity:

  • Inherent: Injuries due to accidents that are not preventable and are no one's fault
  • Negligence: Injuries due to the fault of the defendant (sometimes the plaintiff)
  • Extreme forms of negligence: Injuries due to gross negligence, willful and wanton, or reckless conduct of the defendant

It is because of lawsuits like this that informed consent forms are so critical. These forms provide the best legal protection by strengthening what is termed an assumption of risk defense.

119.

During the Astrand-Rhyming Cycle Ergometer test, you are working with a client who is male and conditioned. What is the suggested formula to use?

  • 600 or 900 kg-m x min-1 (100 or 150 w)

  • 300 or 600 kg-m x min-1 (50 or 100 w)

  • 300 or 450 kg-m x min-1 (50 or 75 w)

  • 450 or 600 kg-m x min-1 (75 or 100 w)

Correct answer: 600 or 900 kg-m x min-1 (100 or 150 w)

CardioRespiratory Fitness (CRF) can be assessed through a variety of step tests, field tests, and submaximal VO2 prediction tests. The advantage of having a wide variety of available tests is that it allows you as the trainer to select an appropriate assessment that provides the desired physiological information while adhering to the needs of the client.

The Astrand-Rhyming Cycle Ergometer test is one of the most recommended methods for fitness trainers to measure an adult client's cardiorespiratory fitness level. After you set the seat on the cycle ergometer to ACSM guidelines, you will select the appropriate work rate based on the sex and self-reported fitness level of the client:

  • Males, unconditioned: 300 or 600 kg-m x min-1 (50 or 100 w)
  • Males, conditioned: 600 or 900 kg-m x min-1 (100 or 150 w)
  • Females, unconditioned: 300 or 450 kg-m x min-1 (50 or 75 w)
  • Females, conditioned: 450 or 600 kg-m x min-1 (75 or 100 w)

While you should have access to these formulas during the assessment through the ACSM textbook, it's still useful to memorize them as you progress in your field. Here is the rest of the process for the Astrand-Rhyming Cycle Ergometer test.

  1. After a proper warm-up, instruct your client to pedal at 50 rpm for six minutes at the work rate selected above.
  2. Assess heart rate two times during minutes 5-6 and average the values.
  3. Estimate VO2 max from a nomogram.
  4. Because HRmax decreases with age, the value from the monogram must be adjusted for age by multiplying VO2 max value by the following correction factors:

         Age / Correction Factor

         15 / 1.10

         25 / 1.00

         35 / 0.87

         40 / 0.83

         45 / 0.78

         50 / 0.75

         55 / 0.71

         60 / 0.68

         65 / 0.65

120.

You have a client who is experienced with fitness and working out. In general, how many sets should they perform for each muscle group each week to enhance training adaptation?

  • 10 sets per muscle group per week 

  • 2 sets per muscle group per week 

  • 4 sets per muscle group per week 

  • 6 sets per muscle group per week 

Correct answer: 10 sets per muscle group per week 

Factors that influence training volume include exercises performed per session, the repetitions performed per set, and the number of sets performed per exercise. When it comes to sets, if you have a client who is experienced with fitness and working out, it is recommended that they begin with multiple-set training.

Novice trainees can perform fewer than five sets per muscle group per week to enhance their training adaptations. On the other hand, a more experienced client would require multiple-set training with at least 10 sets per muscle group per week.

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