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Quiz Session - Attempts With Random Questions

ACSM-GEI Exam Questions

Page 3 of 25

41.

Which of the following statements regarding back-to-back training days is true?

  • Participants can exercise on back-to-back days. However, they should ensure that they workout different muscle groups during each session to avoid overuse.

  • It is perfectly safe for group fitness participants to perform strength training exercises on back-to-back days for the same muscle group

  • Squats should never be performed on the same day as bridges or straight leg raises, as these exercises can reduce the ability of the leg muscles to perform an effective squat

  • Legs should only be trained on Mondays, as research has shown this to be the most effective day for improving leg strength. Therefore, all other exercise sessions should be planned around a Monday leg workout.

Correct answer: Participants can exercise on back-to-back days. However, they should ensure that they workout different muscle groups during each session to avoid overuse.

Working out multiple days in a row is a great thing, and this should be encouraged in participants. However, to avoid overuse injuries, group fitness instructors need to counsel participants on which exercises should be performed when. For example, if a participant trained his back and biceps on Tuesday, he should avoid training these muscle groups on Wednesday.

There is nothing wrong with performing multiple different leg exercises on the same day. However, group instructors should be sure to structure the program in such a way as to meet participant goals most effectively. There is no definitive research on specific days of the week leading to better results for a given muscle group.

42.

How can you apply the FITT principle to a group fitness class?

  • The FITT principle will allow you to create an overarching outline for your class, from the amount of days of exercise to the type of exercise executed and the intensity at which your clients will perform at

  • With the FITT principle, you can design a specific program for your class to follow; outlining all exercises and their progressions

  • The FITT principle will allow you to outline safety procedures in the instance of an injury during class

  • The FITT principle will help you create a health screening test for new clients

Correct answer: The FITT principle will allow you to create an overarching outline for your class, from the amount of days of exercise to the type of exercise executed and the intensity at which your clients will perform at

The FITT principle is an acronym for Frequency, Intensity, Time, and Type. The main goal of using it is to create a general outline for a workout routine. Frequency refers to how many days per week the class will be held. Intensity, while seemingly self explanatory, can refer to volume and amount of weight lifted in a strength class. In terms of cardio classes, it can refer to heart rate. The next parameter is Time. This should be manipulated based on what type of exercise is being performed. Lastly, Type refers to what specific kind of exercise you will be having your class do, be it cardio, strength, dance or some combination of multiple disciplines. 

The FITT principle is meant to help make a broad outline of class design. Once you have done that, then you must create a more specific program to follow. The FITT principle does not outline safety procedures or provide guidelines for a health screen test.

43.

What is the ideal flooring material for a kickboxing class?

  • Suspended hardwood

  • Carpet

  • Foam puzzle piece mats

  • Concrete

Correct answer: Suspended hardwood

For a class such as dynamic as kickboxing, it is important to have a good balance of stability and shock absorption. 

Some of these options, like carpet and foam mats, only provide cushioning, but do not offer stability. Concrete offers no shock absorption and can be slippery.

44.

Which of the following women should temporarily abstain from exercising?

  • A currently pregnant woman with a past medical history including preterm labor

  • A currently pregnant woman with a normally progressing pregnancy

  • A currently pregnant woman who has had three other children previously

  • A woman who gave birth 8 months ago

Correct answer: A currently pregnant woman with a past medical history including preterm labor

According to the ACSM, pregnant women who have specific complications related to their pregnancy should avoid exercise. Examples of pregnant women for whom exercise is contraindicated include those with cardiopulmonary disease, those with vaginal bleeding, and those suffering from various other conditions.

45.

A participant is interested in trying a low-fat diet. Which of the following is true of dietary fat consumption?

  • Fat provides energy in the form of 9 calories per gram

  • Fat should make up more than 40% of caloric intake

  • Fat is made up of amino acids and monosacarrides

  • There are no "healthy fats"

Correct answer: Fat provides energy in the form of 9 calories per gram

Fat provides roughly double the amount of energy found in proteins and carbs. As a result, a low fat diet fad developed a few decades ago, indicating that people should eat low amounts of fat if they want to lose weight. However, some fat intake is necessary for optimal health.

Fat should make up less than 30% of one's diet. Fat is made up of glycerol and fatty acids. Omega 3 and Omega 6 fatty acids are considered to be healthy.

46.

A group exercise participant is interested in learning more about cholesterol. Which of the following is true about dietary cholesterol?

  • Cholesterol can be synthesized by our bodies

  • Dietary cholesterol is considered an essential nutrient

  • Cholesterol does not have any important roles in the body

  • Cholesterol intake is more dangerous than saturated and trans fat intake for one's health

Correct answer: Cholesterol can be synthesized by our bodies

Cholesterol serves many important functions in our bodies. However, we are able to make cholesterol without taking in cholesterol through our food. Therefore, we do not need to attempt to take in a certain amount of dietary cholesterol in a day.

47.

Which of the following actions is characteristic of an assistant personality trait?

  • Corrects the form of other participants 

  • Expresses boredom during class

  • Begs for positive reinforcement and feedback throughout the entirety of class

  • Constantly talking to other members of the class

Correct answer: Corrects the form of other participants 

Assistants will often feel that they should help the instructor by correcting the form of other participants. This can be extremely irritating to other participants, and should be dealt with by positioning the assistant near the front of the class, where she can't see the others, or using her as a model, if she can effectively perform the movements.

Those who express boredom during class are known as challengers. Those who constantly look for positive reinforcement are known as emotional participants. Those who converse with others and distract from the class are known as expressive participants.

48.

Which of the following correctly describes the difference between a strain and a sprain?

  • A strain is an injury to a muscle or tendon; a sprain is an injury to a ligament

  • A strain is an injury to a ligament, a sprain is an injury to a muscle or tendon

  • Strain and sprain can be used to describe any type of injury in the body

  • Strains are more serious versions of sprains

Correct answer: A strain is an injury to a muscle or tendon; a sprain is an injury to a ligament

Ankle, knee, and wrist sprains are very common injuries. These involve injuries to the ligaments that cross these joints. Hamstring strains are common muscle injuries.

49.

When instructing participants on the single leg, stationary lunge exercise, which of the following modifications would make the exercise harder?

  • Performing plyometric, jump switch lunges

  • Performing near a wall for added stability

  • Performing partial range of motion reps

  • Performing calf raises instead

Correct answer: Performing plyometric, jump switch lunges

This modification requires power production and significant coordination, making it much more difficult than the original version.

Working near a wall would increase stability and safety, leading to an easier exercise. Lessening the range of motion would make the exercise easier. Performing calf raises would simply change the exercise, not make it easier or harder.

50.

A 28-year-old male client who completed 18 reps during the partial curl up exercise test would fall under which of the following categories?

  • Good

  • Excellent

  • Very good

  • Needs improvement

Correct answer: Good

For males aged 20 to 29, 25 reps during the partial curl up test is considered "excellent", 21-24 reps is considered "very good", 16-20 reps is considered "good", 11-15 is considered "fair", and 10 reps or less falls under the category of "needs improvement".

51.

Which of the following structures is not part of the lower respiratory tract?

  • The pharynx

  • The trachea

  • The lungs

  • The bronchi

Correct answer: The pharynx

The respiratory system is divided into two parts: the upper and lower respiratory tract. The upper respiratory tract commonly includes the nose, nasal cavity, pharynx, and larynx. The lower respiratory tract includes the trachea, bronchi, and lungs. Each of these areas is important for normal respiratory physiology.

52.

Which of the following is an exercise consideration for pregnant women, according to the ACSM?

  • Avoiding isometric movements

  • Avoiding isotonic movements

  • Avoiding eccentric movements

  • Avoiding cardiovascular exercise

Correct answer: Avoiding isometric movements

Because of the cardiovascular changes seen in pregnant women, avoiding isometric exercise is an important consideration. 

Isotonic exercises and those including eccentric and concentric movements are perfectly safe (as long as they are appropriately scaled). Low to moderate intensity cardiovascular exercise is also appropriate and safe for women who are pregnant.

53.

According to the ACSM, what is the minimum number of days per week of flexibility training recommended?

  • 2

  • 1

  • 3

  • 4

Correct answer: 2

In terms of flexibility training, the ACSM recommends at least 2 days per week.

54.

Which muscle action refers to the quadriceps producing force, but not lengthening or shortening?

  • Isometric

  • Concentric

  • Eccentric

  • Isotonic

Correct answer: Isometric

Isometric contractions occur when the force of the muscle is equal to the force being placed on it. This can also happen when agonist and antagonist muscles are contracted at the same time.

Concentric contractions refer to the muscle shortening as it contracts. For this to happen, the muscle must produce a force greater than the force being placed on it. 

Eccentric contractions occur when the force of the load is greater than the force of the effort. 

Isotonic contractions refer to muscle tension remaining constant while the length of the muscle changes.

55.

A group exercise participant approaches a GEI and tells her that she has been eating massive amounts of protein in an effort to lose weight (80-90% of calories). While protein can be very satiating, why is this strategy a dangerous way to attempt to lose weight?

  • Eating too much protein can put excessive stress on the liver and kidneys

  • This is a perfectly safe and effective way to lose weight

  • Protein in any amount is dangerous for humans. People should limit their protein consumption or completely eliminate it from their diets.

  • When losing weight, protein should make up the entirety of one's caloric intake. This participant should consume even more protein.

Correct answer: Eating too much protein can put excessive stress on the liver and kidneys

Protein is a critical nutrient for us to build tissues and perform other functions. When we have too much protein in our diets, however, our organ systems can have trouble dealing with this nutrient. This is especially true for the liver and kidneys.

56.

What is the equation for estimating a person’s maximum heart rate (HR)?

  • HRmax = 220-age

  • HRmax = 200-age

  • HRmax = 230-age

  • HRmax = 190-age

Correct answer: HRmax = 220-age

The correct answer is HRmax = 220-age. This is not an exact science and should only be used to estimate HR. The formula HRmax = 208-(0.7 x age) has been developed as an alternative to the traditional formula. 

57.

Which of the following movements involves resisted scapular retraction?

  • Reverse flies

  • Lateral raises

  • Seated shoulder press

  • Push-ups

Correct answer: Reverse flies

Reverse flies actively train scapular retraction. 

The lateral deltoid is the prime mover for lateral raises. The scapula goes through upward rotation during this movement. 

During shoulder press, the scapula will likely be retracted to provide stability, but they aren’t being actively resisted to strengthen them. 

The scapula will be working on protraction as one of the primary movements of a push-up.

58.

Which segment of an indoor cycling class is intended to increase the intensity of the ride?

  • Rebounds

  • Downhill

  • Seated flat

  • Flushing segment

Correct answer: Rebounds

Rebounds are meant to increase the intensity of the workout, while moves like the downhill or flushing segment should follow after an intense bout in order to bring the heart rate back down. 

Seated flat riding is generally intended to serve as a warm-up or connect two more challenging segments like a heavy hill climb and a sprint.

59.

Which plane of motion are jumping jacks performed in?

  • Frontal

  • Sagittal

  • Transverse

  • Angular

Correct answer: Frontal

The frontal plane divides the body into anterior and posterior halves and thus, jumping jacks fall into that category.

The sagittal plane divides the body into  left and right halves, while the transverse plane divides the body into superior and inferior halves. There is no angular plane. 

60.

Which anatomical plane of motion divides the body into left and right halves?

  • Sagittal

  • Frontal

  • Transverse

  • Proximal

Correct answer: Sagittal 

The sagittal plane divides the body into left and right halves. 

The frontal plane divides the body into anterior and posterior halves, and the transverse plane divides the body into superior and inferior halves.

Proximal is a spatial relationship term that describes something being closer to the reference point.

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