ACE GFI 2024 Exam Questions and
Correct Answers (Verified Answers) A
Grade
What percentages should we be lifting at? - Answer ✔ 1 Rep Max is 60-70% for novice
to intermediate
40-50% older/sedatory
20-50% older to improve power
80% plus for strength trainers
How many days per week should we engage in flexibility & stretching? - Answer ✔ 2-3
days a week
What is neuromotor training and how often should we be doing it? - Answer ✔ Balance,
agility, coordination, gate, tai chi, yoga, pilates 2-3 days a week
Explain the role of carbs & protein in the energy pathway? - Answer ✔ Carbs break
down easily and provide quick energy.
Proteins are the building blocks for human structure but not the primary energy source
Explain the energy pathway for sprinting - Answer ✔ Extreme intensity for seconds use
the creatine phosphate system to produce ATP for energy
Explain the energy pathway with a hard workout doing intervals for a 1-2 minutes -
Answer ✔ A hard workout for a few minutes uses carbohydrates via glycolic anaerobic
system, producing ATP without oxygen
Explain the energy pathway for moderate to low exercise swimming or jogging over a
few minutes - Answer ✔ Moderate to low for ever a few minutes uses carbohydrates
and fats to produce ATP for energy
What is the loudest music should ever be? - Answer ✔ 85 decibels
What is the recommended fluid intake? - Answer ✔ 2 hours prior, we should drink 17-20
0z
Every 10-20 minutes during exercise we should drink 7-10 ounce and make sure we are
replacing sweat loss
, After exercising, we should drink 16-20 ounces and replace body weight lost
Explain zone 1 - Answer ✔ In zone one, we can exercise for a long time while talking
with comfort. In zone one, exercise is low to moderate and we should spend 70-80% of
our time in this zone. Zone one has an RPE of 3-4 or 12-13 at 3-6 mets, moderate to
somewhat hard
Explain zone 3 - Answer ✔ In zone three, talking is uncomfortable. In zone three,
exercise is vigorous to very vigorous and we should spend 10-20% of our time in this
zone. Zone 3 has an RPE of 7-10 or 17-20 at 9 or more mets, very hard to extreme
exercise.
Explain zone 2 - Answer ✔ In zone two, talking gets challenging, but is possible.
Exercise in zone two is moderate to vigorous aerobic exercise and we should spend
10% of our time in this zone. Zone two has an RPE of 5-6 or 14-16 at 6-9 mets, hard
exercise
What plane are forward lunches, bicep curls, forward, backward, flexion, and extension
in? - Answer ✔ Sagittal Plane
What plane divides the body from top to bottom, rotates our joints, provides rotation,
pronation, supination, torso rotation and external/internal rotation of the humorous? -
Answer ✔ Transverse Plane
What plane divides anterior and posterior, where we do jumping jacks, lateral side
movements toward and away from the middle, elevation and depression of the scapula,
adduction and abduction, including the standing penguin? - Answer ✔ Frontal Plane
What plane is a lunge with upper body rotation? - Answer ✔ The sagittal and transverse
plane
What is the difference between closed and open chain? - Answer ✔ In a closed chain,
the distal end (hands/feet) are fixed, as in squats, deadlifts, lunges, cleans and the leg
press. In an open chain, the distal end moves freely, as in the lat pull-down, bench
press, bicep curl, leg curl or leg extension.
What are the three levels of cardio training in the ACE IFT Model? - Answer ✔ Base,
Fitness, Performance
Base is low, creating a positive experience, building up to three days at 30 minute each
of moderate exercise, 10% maximum progression
Fitness training adds intensity and intervals
What are the three levels of muscular training in the IFT Model? - Answer ✔ Functional,
Movement, Load/Speed
Functional includes core strength, balance, stability and mobility training
