ACE Personal Trainer Exam Review: Laura Abbott, MS, LMT • Master’s Degree, Sports Medicine • Licensed Massage Therapist • Undergraduate degree in Exercise Science • Instructor of Kinesiology, Georgia State University • ACE Certified Personal Trainer • Guest speaker at Atlanta area massage schools and at the Georgia State University Physical Therapy department. • Owner of Premier Performance, Atlanta, GA How To Pass The ACE Exam Understanding The ACE Manual • Not written for Exam Prep • “Compilation of Essays” • Has a lot of extraneous detail that is NOT on the exam Exam Content Breakdown Program Design 26 questions Interpret testing data 7 Set appropriate goals 6 Determine appropriate frequency-intensitytime Know when to refer 7 20% of exam 6 (C) 2012 by Exercise ETC. All rights reserved. Exam Content Breakdown Client Assessment Obtain a health history Use a lifestyle questionnaire Perform fitness testing Promote adherence 25 questions 20% of exam 7 6 6 6 Exam Content Breakdown Program Implementation Teach motivational strategies Promote exercise adherence Modify exercise for special population groups Teach safe & effective exercise techniques 37 questions 9 30% of exam 9 9 10 1 Exam Content Breakdown Exercise Science Understand applied exercise physiology Understand applied kinesiology 18 15% questions of exam 2 2 Understand applied anatomy 2 Understand basic motor learning theory Understand basic nutrition concepts 2 2 Exam Content Breakdown Professional Issues Emergency Action Plans Scope of Practice Legal Responsibilities Code of ethics Documentation 19 questions 4 15% of exam 3 4 4 Exam Content Breakdown Exercise Science 18 (continued) questions Understand applied 2 weight management theory Understand basic stress 2 management theory Understand applied 2 behavioral science Understand the risks of 2 substance abuse 15% Of exam Multiple Choice Component • 150 multiple choice questions • You have 2 ½ hours to complete the test • No calculators are allowed • You can use scratch paper to work math problems 4 Pencil & Paper Testing • Administered like any traditional proctored exam: SAT, GRE, etc • Make sure to bring a number 2 pencil • Graded by scanner • Keep answer sheet neat, clean, free of extraneous marks • Allow 6 – 8 weeks for results (C) 2012 by Exercise ETC. All rights reserved. Computer Based Testing • Administered by appointment on the day & date of your choice • Computer keeps track of skipped answers and questions to review • Results given immediately 2 Did You Know? • If English is not your native language, you may petition for extra time to complete the test • There is no additional charge for this • Request must be made 4 – 6 weeks before the test • You will have to document your native language (usually a birth certificate or passport from your country of origin) How the Test is Written • Exam competencies are drawn up by a committee • Another committee writes the test questions • The exam is field tested • Each question is subjected to a “bilateral correlation” • The exam is then certified as fair, equitable, non-biased How the Test is Scored The Multiple Choice Component • Each question is assigned a point value based on its difficulty • The number of maximal points for each version of the test is tallied; this is the raw score • Passing is 70% of the raw score • Since you have no idea of your raw score, you can’t know “how many” questions you can miss & still pass • Need to get 70% correct • A wrong answer and a blank answer counts the same • EVERY question must have an answer • Choose the BEST answer (not the correct one) • Use process of elimination to help you arrive at the correct answer Choose the BEST Answer (Not The Correct Answer!) Using Process of Elimination • There may be more than 1 correct answer but there is only 1 best answer • Start by looking for the wrong answers and use process of elimination to arrive at the correct answer (C) 2012 by Exercise ETC. All rights reserved. 3 Using Process of Elimination Look for the WRONG Answers • A co-worker says to you, “I hear your client is on a Beta Blocker. Is he OK?” Your BEST response: A. “He is fine, thank you for asking.” B. “I don’t discuss my clients with co-workers.” C. “If you are so interested, ask him yourself.” D. “Thank you for your concern; I am aware of my client’s health history.” 5 Test Taking Tips • If you cannot decide on an answer, choose answer C • Look for the LONGEST answer • Avoid absolutes • Never stray beyond your scope of practice • When in doubt, refer it out 5 Test Taking Tips • If you cannot decide on an answer, choose answer C • Look for the LONGEST answer • Avoid absolutes • Never stray beyond your scope of practice • When in doubt, refer it out (C) 2012 by Exercise ETC. All rights reserved. For Discussion Increasing the strength of the upper back muscles will assist in which of the following activities of daily living? A. Putting dishes away on a high shelf B. Pushing a lawn mower C. Lifting groceries out of the trunk of the car D. Pushing furniture across the room For Discussion Your client is 35, has 3 children & has been working with you for 3 weeks. She tells you that her goal is to get back to the weight she was in before having her kids. Your BEST response? A. “No problem. With hard work and perseverance anything is possible.” B. “I’m not sure that’s a valid goal. I think we would be setting you up for disappointment.” C. “That’s probably not a possibility”. D. “That’s an interesting goal. Before we do any specific program planning, let’s talk about your life and why that goal is important to you right now.” 4 5 Test Taking Tips • If you cannot decide on an answer, choose answer C • Look for the LONGEST answer • Avoid absolutes • Never stray beyond your scope of practice • When in doubt, refer it out Look for the WRONG Answer • When explaining the bench press to the client, you would tell them to: A. Keep hands as wide apart as possible on the bar B. Place the bar below or even with the nipples C. Push up as quickly as possible D. Bounce the bar off the chest For Discussion Which of the following is a benefit to administering the 3-minute step test? A. It is appropriate for all participants, regardless of fitness level B. It is ideal for a mass testing environment C. It is safe for all clients D. It gives you an exact measurement of VO2 Max 5 Test Taking Tips • If you cannot decide on an answer, choose answer C • Look for the LONGEST answer • Avoid absolutes • Never stray beyond your scope of practice • When in doubt, refer it out For Discussion 5 Test Taking Tips Your client asks you to do a detailed dietary analysis and formulate a regimented nutritional plan and provide a prescription for supplementation. You explain that you cannot do this because it does not follow our industry’s: A. Standard of Care B. Scope of Practice C. Legal limitations D. Professional standards • If you cannot decide on an answer, choose answer C • Look for the LONGEST answer • Avoid absolutes • Never stray beyond your scope of practice • When in doubt, refer it out (C) 2012 by Exercise ETC. All rights reserved. 5 For Discussion Your client shares with you in a screening that he smokes cigarettes and that his father died of heart disease at the age of 42. What would you do? A. Document the information and begin fitness testing B. Schedule the client for an exam and a GXT C. Refuse to work with the client D. Refer them to a physician for clearance before you begin fitness testing Using Deductive Reasoning For Discussion Your new client is 3 months pregnant and has pregnancy induced hypertension. You must: A. Lower the intensity and increase the duration of her program B. Receive physician approval to exercise C. Avoid isometric exercise D. Monitor blood pressure Using Deductive Reasoning • A way to use logic, going from a general premise to a specific conclusion – Pushing exercises use the triceps to extend the elbow – A bench press is a pushing exercise – The triceps are used in a bench press Deconstructing the Question • Anabolic steroids are BAD (General statement) • Since anabolic steroids are BAD, using them will yield BAD results, such as: – Testicular atrophy – Uterine shrinkage – Increased blood pressure Using Inductive Reasoning • A way to use logic, going from a specific conclusion to a general premise – People with an ACL injury should not do the 3-minute step test – An ACL injury is an injury to the knee – People with bad knees should not do the 3 minute step test • Decreased LDL is a GOOD thing, so it is the answer (C) 2012 by Exercise ETC. All rights reserved. 6 Eliminate Answers That Are Too Similar Deconstructing the Question Your new client is 45 years old, a smoker, and moderately overweight. She is highly motivated and has adhered to her exercise program for almost 6 months now. However, she flatly refuses to give up smoking because she is afraid she’ll “pack on the pounds.” What should you do? A. Refuse to work with her until she stops smoking B. Document her comments and keep working with her C. Send her back to her physician for another evaluation D. Refer her to a smoking cessation specialist • Since you can only choose 1 “best” answer, answers that are too similar can not be correct because you could not choose 1 without also choosing the other Eliminate Answers That Are Too Similar • A. B. C. D. Which of the following exercises would be beneficial for a client with a history of ACL dysfunction? Smith machine squat Sit-to-stand exercise Seated leg press Isometric wall sit Math Formulas • If you don’t like arithmetic, use logical reasoning to arrive at the correct answer • When working a problem, do NOT look at the answers until you have done the problem (C) 2012 by Exercise ETC. All rights reserved. Look for Opposite Answers One of them is likely to be the correct answer • A. B. C. D. Your middle aged client is experiencing chest pains on the treadmill after a heavy lunch. What is your FIRST step? Continue the exercise at a lower intensity Stop the exercise & see if symptoms progress Start CPR immediately Review the clients SOAP notes for any history of heart disease Easy Math Tricks • To convert weight in pounds to weight in kilos, divide weight in pounds by half – 220 lbs = ~110 pounds • Learn to compute one quarter, one third or one half of a total weight – client weighs 120 pounds – ¼ = 25% = 30 lbs (weight divided by 4) – 1/3 = 33% = 40 lbs (weight divided by 3) – ½ = 50% = 60 lbs (weight divided by 2) 7 More Math Tips Using Math Tricks • Generally, eliminate the HIGHEST and the LOWEST numbers • Round off all numbers • Always err on the LOW side • Always rework all math problems •130 pounds = approximately 65 kilos • The closest number to 65 is 53. – Don’t just “check” your work • Remember the “Price is Right” rule: – Go as close as possible, but never go over the real amount Using Math Tricks Your 45 year old client weighs 220 pounds (100 kg) with 78% lean mass and 22 % fat mass. What is his total weight of body fat? A. 48 pounds B. 172 pounds C. 84 pounds D. 127 pounds • Client is 22 % fat • 22% is approximately ¼ • ¼ of 220 lbs = 55 pounds • Since 22% is slightly less than 25%, look for a number “slightly less” than 55 • Answer A is the best answer! Language Tips • Pay attention to words in CAPS, bold, italic or underlined • Watch for Red Flag Words – Words like “best” or “worst” – Always remember: never say “always” or “never.” • Be cautious with “all of the above” or “none of the above” – They are rarely the correct answer (C) 2012 by Exercise ETC. All rights reserved. For Discussion Using Karvonen's formula, determine the target heart rate for a 50-year-old whose resting HR is 80 bpm and recommended intensity is at 70%. A. 133 bpm B. 143 bpm C. 153 bpm D. 63 bpm For Discussion On the lifestyle form your client says she is a working, single mother of 3 elementary school age children. She lives and works within five miles of the Fitness Center and says she is definitely a “morning person.” She works from 9 am to 7 pm with “very flexible” lunch hours. What would be the BEST choice for program scheduling? A. M-W-F 5:30 am – 6:30 am B. Tues-Thurs 12:30 pm –1:30 pm C. Tues – Thurs 8 pm – 9 pm D. Wed - Sat 1 pm – 2pm 8 Don’t Be Careless • In the heat of the moment it is easy to make careless mistakes • These are the most dangerous questions because you may not be aware you got them wrong so you may not even go back to check them Don’t Be Careless When assessing trunk extension, the client is in a: A. Seated position B. Standing position C. Prone position D. Supine position Don’t Be Careless The bench press test is administered with the trainer in a: A. Standing position B. Seated position C. Supine position D. Prone position Don’t Be Careless A. B. C. D. Don’t be CLUELESS • Remember that you only have about 1 minute to answer each question • Never spend too much time on any 1 question • Simply leave the question & come back; remember to mark the question so you do not forget • BONUS: You may see the answer elsewhere in the test! (C) 2012 by Exercise ETC. All rights reserved. The term “RDA” stands for: Recommended daily allowance Recommended dietary allowance Required daily allowance Required dietary allowance EXAMPLE 145. Your female client 53. Your client has been with PCOS (poly-cystic diagnosed with ovarian syndrome) has PCOS. Which been cleared to symptom will this exercise. What is her client likely exhibit? main exercise goal? A. Wasting syndrome A. Weight loss B. Testicular atrophy B. Blood pressure C. Android obesity reduction D. Elevated heart rate C. Hormonal regulation D. Increase insulin sensitivity 9 Finally…. Don’t Change Your Mind! And finally….. How to Prepare For Your Test • Plan to study between 1 hour – 1.5 hours per day • Never study for more than 2 hours at a time • Some studies show that listening to classical music (especially Mozart) improves retention skills • Use Exam Content Breakdown to study “smart” • Use Exercise ETC Study Aids to help you prepare • Try Sudoku puzzles! • In general, when you change your answer you are going from the RIGHT answer to the WRONG answer • On the traditional test, if you erase an answer, do so completely On Test Day • • • • Get a good night’s sleep Stay well hydrated Eat a nourishing meal Give yourself plenty of time to get to the test center • Make sure to MapQuest the address: www.mapquest.com What to Bring • • • • 2 forms of ID & CPR card* Two #2 pencils (for the pencil & paper test) Sweater or sweatshirt – in case it gets chilly Bottle of water: hydration is good for the mind * They will let you take the test without proof of CPR but will not release your test scores until you submit it. After the Test • Relax! • Celebrate! • You’ve given it your best shot – nothing else you can do! (C) 2012 by Exercise ETC. All rights reserved. 10