WorksheetsChapter 9 Quiz
Total questions: 25
Worksheet time: 14mins
1. Which of the following is the PRIMARY purpose of a tendon?
a. Connects bone to bone
b. Attaches muscle to bone
c. Protects bones from decay
d. Increases muscular strength
2. Which of the following roles do osteoblasts play in the remodeling process?
a. Build bones
b. Break down bones
c. Connect bones
d. Prevent injury
3. Which portion of the spine consists of five fused vertebrae?
a. Coccyx
b. Lumbar
c. Sacrum
d. Cervical
4. Which of the following movements occurs in the frontal plane?
a. Abduction of the leg
b. Extension of elbow
c. Flexion of the foot
d. Rotation of the trunk
5. Which of the following types of muscle is considered voluntary?
a. Smooth
b. Cardiac
c. Rigid
d. Skeletal
6. Which of the following muscles is considered the prime mover in a push-up?
a. Pectoralis minor
b. Pectoralis major
c. Rhomboids
d. Rectus abdominis
7. During the concentric portion of a seated leg extension, which muscle group is performing as the antagonist?
a. Hamstrings
b. Quadriceps
c. Gluteals
d. Iliopsoas
8. Fast-twitch muscle fibers are PRIMARILY recruited during which of the following exercises?
a. Body-weight squats
b. Power clean
c. Leg curls
d. Push-ups
9. Which of the following exercises BEST demonstrates isometric action?
a. Deadlift
b. Push-up
c. Modified V-sit
d. Body-weight squats
10. During the concentric phase of a biceps curl, which muscle acts as the prime mover?
a. Biceps brachii
b. Triceps brachii
c. Anterior deltoid
d. Posterior deltoid
11. Which of the following BEST describes an eccentric action?
a. External force exceeds the contractile force generated by a muscle
b. Muscle shortens and overcomes the resistive force
c. External resistance matches the muscular tension
d. Movement is controlled by speed regardless of force
12. Which of the following exercises BEST represents a closed-kinetic-chain movement?
a. Seated leg curl
b. Seated leg extension
c. Body-weight squat
d. Standing lateral deltoid raise
13. Which of the following joints is PRIMARILY used for stability?
a. Ankle
b. Glenohumeral
c. Hip
d. Knee
14. Adults who do not perform muscular training will typically see which of the following muscular tissue responses as they age?
a. Loss of 5 lb (2.3 kg) per decade
b. Gain of 5 lb (2.3 kg) per decade
c. Loss of 10 lb (4.5 kg) per decade
d. Gain of 10 lb (4.5 kg) per decade
15. Which of the following would be MOST beneficial for a client looking to increase his or her resting metabolic rate (RMR)?
a. Cardiorespiratory interval training 2–4 days per week
b. Muscular training 2–3 days per week
c. Steady-state cardiorespiratory training 5–7 days per week
d. Flexibility training 4–5 days per week
16. An ACE Certified Personal Trainer is working with a client who has a bench press repetition
range of 12–15. The client had been consistently bench pressing 175 pounds (79 kg) for 12
repetitions, and can now complete 15 repetitions at the same weight. Utilizing the double-
progression training protocol, which of the following would be the MOST appropriate
progression?
a. Perform 12 repetitions of 195 pounds (88 kg)
b. Perform 10 repetitions of 185 pounds (66 kg)
c. Perform 12 repetitions of 185 pounds (66 kg)
d. Perform 10 repetitions of 195 pounds (88 kg)
17. An ACE Certified Personal Trainer is training a client who performed a squat assessment with a maximal resistance of 325 pounds (147 kg). Which of the following weight loads would the client MOST likely be able to lift for 8 repetitions?
a. 225 pounds (102 kg)
b. 210 pounds (95 kg)
c. 260 pounds (118 kg)
d. 245 pounds (111 kg)
18. An ACE Certified Personal Trainer is designing a workout focused on pushing and pulling movements. Which of the following series of exercises would MOST likely be included?
a. Bench press, deadlift, squat
b. Push-up, squat, cable fly
c. Triceps dip, push-up, deadlift
d. Bench press, seated row, pec fly
19. Which of the following training principles refers to loss of muscle strength due to termination of a regular muscular-training program?
a. Reversibility
b. Overload
c. Overtraining
d. Atrophy
20. A client has been working with an ACE Certified Personal Trainer for three months. The client
has recently experienced a strength plateau with the chest press exercise. Based on the
phenomenon of diminishing returns, which exercise would be MOST appropriate to include in
the next micro cycle?
a. Power clean
b. Incline chest press
c. Deadlift
d. Seated overhead press
21. An ACE Certified Personal Trainer is designing an exercise program for an advanced client
looking to perform high-volume/high-intensity muscular training and who wants to exercise on
most days of the week. Which of the following exercise designs is MOST appropriate for this
client?
a. Monday: Pushing movements for chest, shoulders, and triceps
Tuesday: Pulling movements for back, biceps, and trunk
Wednesday: Bend-and-lift movements for legs
Thursday: Pushing movements for chest, shoulders, and triceps
Friday: Pulling movements for back, biceps, and trunk
Saturday: Bend-and-lift movements for legs
Sunday: Rest
b. Monday: Pushing movements for chest, shoulders, and triceps
Tuesday: Bend-and-lift movements for legs
Wednesday: Bend-and-lift movements for legs
Thursday: Pushing movements for chest, shoulders, and triceps
Friday: Pulling movements for back, biceps, and trunk
Saturday: Rest
Sunday: Pulling movements for back, biceps, and trunk
c. Monday: Bend-and-lift movements for legs
Tuesday: Bend-and-lift movements for legs
Wednesday: Pushing movements for chest, shoulders, and triceps
Thursday: Pushing movements for chest, shoulders, and triceps
Friday: Rest
Saturday: Pulling movements for back, biceps, and trunk
Sunday: Pulling movements for back, biceps, and trunk
d. Monday: Bend-and-lift movements for legs
Tuesday: Pulling movements for back, biceps, and trunk
Wednesday: Rest
Thursday: Pushing movements for chest, shoulders, and triceps
Friday: Rest
Saturday: Pushing movements for chest, shoulders, and triceps
Sunday: Pulling movements for back, biceps, and trunk
22. An ACE Certified Personal Trainer is working with a client who would like to complete a circuit-style resistance-training workout two times per week. Which of the following exercise sequences is MOST appropriate for the client?
a. Seated chest press, triceps dip, linear leg press, seated lat pull-down
b. Triceps dip, seated lat pull-down, seated chest press, linear leg press
c. Linear leg press, seated chest press, seated lat pull-down, triceps dip
d. Seated lat pull-down, seated chest press, triceps dip, linear leg press
23. A new client provided a sample of a previous workout that included 3 sets of 5 repetitions with a weight load of 90% of one-repetition maximum (1-RM) and a rest interval of 2–5 minutes. This sample exercise plan is MOST likely to indicate the client had which of the following training goals?
a. Muscular strength
b. Muscular hypertrophy
c. Muscular endurance
d. Power
24. Which is the MOST commonly recommended training tempo for new exercises?
a. 4 seconds
b. 6 seconds
c. 8 seconds
d. 10 seconds
25. An ACE Certified Personal Trainer is planning to include high-intensity activities within a client’s muscular-training program. During which portion of the exercise session should the high-intensity activities be performed?
a. Toward the end of the workout so the client feels strong and accomplished
b. Directly in the middle of the session so the client knows where the peak of the workout is
c. During the warm-up, so the client can quickly increase the heart rate and blood
pressure to prepare for the workout
d. Close to the beginning of the conditioning portion when the client is less likely to be
fatigued
