ACE Personal Trainer Exam Questions
With Correct Answers
Static Stretching - CORRECT ANSWER✔✔-Most common stretching
| | | | | | |
technique
-Extending the targeted muscle group to its max point and holding it for
| | | | | | | | | | | | |
30 sec or more.
| | | |
2 Forms:
|
-Active- Added force is applied by the individual
| | | | | | | |
-Passive- Added force is applied by an external force
| | | | | | | |
Dynamic Stretching - CORRECT ANSWER✔✔--Continuous movement
| | | | | |
patterns that mimic the exercise or sport to be performed.
| | | | | | | | | |
-Purpose is to improve flexibility for a given sport or activity
| | | | | | | | | |
Ballistic Stretching - CORRECT ANSWER✔✔--Used for athletic drills
| | | | | | | |
-Repeated bouncing movement to stretch targeted muscle group.
| | | | | | | |
-Triggers stretch reflex and may increase risk for injury
| | | | | | | |
-Safe if done from low to high-velocity and followed by static stretching
| | | | | | | | | | |
,Active Isolated Stretching (AIS) - CORRECT ANSWER✔✔--Held only 2
| | | | | | | | |
seconds at a time. | | |
-Several sets with specific # of reps and gradually increase resistance by
| | | | | | | | | | | |
a few degrees each rep
| | | |
Myofascial Release - CORRECT ANSWER✔✔--Uses a foam roller (or
| | | | | | | | |
something similar) |
-Relieves tension and improves flexibility in the FASCIA (system of
| | | | | | | | | |
connective tissues that covers the whole body) and underlying muscle. -
| | | | | | | | | |
Small continuous back-and-forth movements
| | |
-Over an area of 2-6 in. for 30-60 sec
| | | | | | | |
-Amount of pressure is determined by client's pain tolerance
| | | | | | | |
Proprioceptive Neuromuscular Facilitation (PNF) - CORRECT
| | | | | |
ANSWER✔✔--Use of AUTOGENIC and RECIPROCAL inhibition | | | | |
-3 forms:
|
| -Hold-Relax
| -Contract-Relax
| -Hold-Relax with agonist contraction| | |
Hold-Relax PNF - CORRECT ANSWER✔✔-1) Passive 10-sec pre-stretch
| | | | | | |
2) Hold and resist applied force, causing isometric contraction in the
| | | | | | | | | | |
target muscle group, for 6 secs
| | | | | |
,3) Relax muscle group and passively stretch; hold for 30 sec to increase
| | | | | | | | | | | | |
ROM
4) Greater stretch in final phase due to AUTOGENIC inhibition
| | | | | | | | |
Contract-Relax PNF - CORRECT ANSWER✔✔-1) Passive 10-sec pre-
| | | | | | |
stretch
2) Trainer applies resistance, counteracting client's force of concentric
| | | | | | | | |
contraction of target muscle group, w/out completely restricting joint
| | | | | | | | |
through its ROM. | |
3)Relax muscle group and passively stretch; hold for 30 sec to increase
| | | | | | | | | | | |
ROM
4) Greater stretch during final phase due to AUTOGENIC inhibition
| | | | | | | | |
Hold-Relax with Agonist Contraction PNF - CORRECT ANSWER✔✔-
| | | | | | |
1)Relax muscle group and passively stretch.
| | | | | |
2) Concentrically contract opposing muscle group (of muscle group
| | | | | | | | |
that's targeted); hold for 30 sec to increase ROM
| | | | | | | |
3) Greater stretch during final phase due to RECIPROCAL and
| | | | | | | | | |
AUTOGENIC inhibition |
Health Risk Appraisal - CORRECT ANSWER✔✔--A screening that
| | | | | | | |
addresses:
| -signs and symptoms of disease
| | | |
| -risk factors
|
, | -family history |
-Info can help ID the presence of CVD, Pulmonary, or other diseases.
| | | | | | | | | | |
PAR-Q - CORRECT ANSWER✔✔--Brief, self-administered medical
| | | | | |
questionnaire
-Safe pre-exercise screening measure for low-to-moderate (but not
| | | | | | | |
vigorous) exercise training | |
ACSM Risk Stratification - CORRECT ANSWER✔✔--More comprehensive
| | | | | | |
risk-factoring process |
-Determined by # of points. | | | | |
| - 1 or less is LOW-RISK
| | | | |
| - > or =2 is MEDIUM RISK
| | | | | |
| - Being symptomatic or having known disease is HIGH RISK
| | | | | | | | |
Suggestions for Low-Risk Individuals - CORRECT ANSWER✔✔--Medical
| | | | | | |
exam or Doctor supervision is not necessary
| | | | | | |
-
Suggestions for Moderate-Risk Individuals - CORRECT ANSWER✔✔--
| | | | | |
Medical exam is not necessary for moderate exercise but is
| | | | | | | | | |
recommended for vigorous exercise. | | | |
With Correct Answers
Static Stretching - CORRECT ANSWER✔✔-Most common stretching
| | | | | | |
technique
-Extending the targeted muscle group to its max point and holding it for
| | | | | | | | | | | | |
30 sec or more.
| | | |
2 Forms:
|
-Active- Added force is applied by the individual
| | | | | | | |
-Passive- Added force is applied by an external force
| | | | | | | |
Dynamic Stretching - CORRECT ANSWER✔✔--Continuous movement
| | | | | |
patterns that mimic the exercise or sport to be performed.
| | | | | | | | | |
-Purpose is to improve flexibility for a given sport or activity
| | | | | | | | | |
Ballistic Stretching - CORRECT ANSWER✔✔--Used for athletic drills
| | | | | | | |
-Repeated bouncing movement to stretch targeted muscle group.
| | | | | | | |
-Triggers stretch reflex and may increase risk for injury
| | | | | | | |
-Safe if done from low to high-velocity and followed by static stretching
| | | | | | | | | | |
,Active Isolated Stretching (AIS) - CORRECT ANSWER✔✔--Held only 2
| | | | | | | | |
seconds at a time. | | |
-Several sets with specific # of reps and gradually increase resistance by
| | | | | | | | | | | |
a few degrees each rep
| | | |
Myofascial Release - CORRECT ANSWER✔✔--Uses a foam roller (or
| | | | | | | | |
something similar) |
-Relieves tension and improves flexibility in the FASCIA (system of
| | | | | | | | | |
connective tissues that covers the whole body) and underlying muscle. -
| | | | | | | | | |
Small continuous back-and-forth movements
| | |
-Over an area of 2-6 in. for 30-60 sec
| | | | | | | |
-Amount of pressure is determined by client's pain tolerance
| | | | | | | |
Proprioceptive Neuromuscular Facilitation (PNF) - CORRECT
| | | | | |
ANSWER✔✔--Use of AUTOGENIC and RECIPROCAL inhibition | | | | |
-3 forms:
|
| -Hold-Relax
| -Contract-Relax
| -Hold-Relax with agonist contraction| | |
Hold-Relax PNF - CORRECT ANSWER✔✔-1) Passive 10-sec pre-stretch
| | | | | | |
2) Hold and resist applied force, causing isometric contraction in the
| | | | | | | | | | |
target muscle group, for 6 secs
| | | | | |
,3) Relax muscle group and passively stretch; hold for 30 sec to increase
| | | | | | | | | | | | |
ROM
4) Greater stretch in final phase due to AUTOGENIC inhibition
| | | | | | | | |
Contract-Relax PNF - CORRECT ANSWER✔✔-1) Passive 10-sec pre-
| | | | | | |
stretch
2) Trainer applies resistance, counteracting client's force of concentric
| | | | | | | | |
contraction of target muscle group, w/out completely restricting joint
| | | | | | | | |
through its ROM. | |
3)Relax muscle group and passively stretch; hold for 30 sec to increase
| | | | | | | | | | | |
ROM
4) Greater stretch during final phase due to AUTOGENIC inhibition
| | | | | | | | |
Hold-Relax with Agonist Contraction PNF - CORRECT ANSWER✔✔-
| | | | | | |
1)Relax muscle group and passively stretch.
| | | | | |
2) Concentrically contract opposing muscle group (of muscle group
| | | | | | | | |
that's targeted); hold for 30 sec to increase ROM
| | | | | | | |
3) Greater stretch during final phase due to RECIPROCAL and
| | | | | | | | | |
AUTOGENIC inhibition |
Health Risk Appraisal - CORRECT ANSWER✔✔--A screening that
| | | | | | | |
addresses:
| -signs and symptoms of disease
| | | |
| -risk factors
|
, | -family history |
-Info can help ID the presence of CVD, Pulmonary, or other diseases.
| | | | | | | | | | |
PAR-Q - CORRECT ANSWER✔✔--Brief, self-administered medical
| | | | | |
questionnaire
-Safe pre-exercise screening measure for low-to-moderate (but not
| | | | | | | |
vigorous) exercise training | |
ACSM Risk Stratification - CORRECT ANSWER✔✔--More comprehensive
| | | | | | |
risk-factoring process |
-Determined by # of points. | | | | |
| - 1 or less is LOW-RISK
| | | | |
| - > or =2 is MEDIUM RISK
| | | | | |
| - Being symptomatic or having known disease is HIGH RISK
| | | | | | | | |
Suggestions for Low-Risk Individuals - CORRECT ANSWER✔✔--Medical
| | | | | | |
exam or Doctor supervision is not necessary
| | | | | | |
-
Suggestions for Moderate-Risk Individuals - CORRECT ANSWER✔✔--
| | | | | |
Medical exam is not necessary for moderate exercise but is
| | | | | | | | | |
recommended for vigorous exercise. | | | |
