ACE –PERSONAL TRAINER EXAMINATION

Chapter Wise Question and Answer Guide

Chapter 10–Resistance Training Programming and Progression

Question-1
Matt is 20 years old. David is 65 years old. Both of them have just began a resistance training
program since the last 10 weeks. Will the amount of (lean)muscle mass added by each of them
differ ?
A. Yes
B. No
C. Maybe
Question-2
Previously untrained individuals increase their RMR(Resting Metabolic Rate) by ___% in
10 weeks of strength training.
A. 7.5
B. 7
C. 6
D. 8

Question-3

The MOST revealing evidence to support the BENEFITS of strength training is related to
A. Improvements in type II diabetes(increased insulin sensitivity)
B. Increased bone density(avoiding osteoporosis)
C. Muscle gain
D. Active fat loss and better metabolism

Question-4

Mary is 30 years old,weighs 120 pounds(54 kg) and has 20% body fat, she has 24
pounds(11 kg) of fat weight and 96 pounds (44 kgs) of lean weight.
After 20 years if her weight remains the same and she does not perform strength training,
What would be her body fat percentage?
A. 20%
B. 25 %
C. 28.3%
D. 29%

Question-5
Which type of hypertrophy increases the cross sectional area, or size, of the muscle ?

A. Myofibrillar Hypertrophy
B. Transient Hypertrophy
 C. Sarcoplasmic Hypertrophy

Question-6

Adaptations in muscle fibre type from type IIa to type IIx is caused by___________training.
A. Endurance training
B. General resistance training
C. Aerobic and resistance training
D. Explosive Anaerobic training

Question-7

Most effective means for increasing Muscular Power is

A. Training with medium resistance and moderate to fast movement speed
B. Training with high resistance and low speed
C. Training with low/moderate resistance with low movement speed
D. Training with low resistance with extremely fast movement speed

Question-8

According to ACE, what is the recommended training frequency for an advanced exerciser.
A. 2-3 days per week
B. 3-4 days per week
C. 4-6 days per week
D. 4-7 days per week

Question-9
What is the next progression to LATERAL movements in the movement pattern progression
for VELOCITY TRAINING?
A. Linear Forward
B. Back Pedal
C. Rotational
D. Crossover/cutting/curving

Question-10
What is the REGRESSION and PROGRESSION of Multiple linear Jumps in the
PLYOMETRIC progression chart?(Both are given in the options)
A. Multi-directional jumps
B. Hops and Bounds
C. Depth Jumps
D. Single Linear Jumps