ACE Personal Trainer Exam Q&A 2022/2023

Static Stretching - 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 - 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 - 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) - 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 - 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) - Answer- -Use of AUTOGENIC and RECIPROCAL inhibition -3 forms: -Hold-Relax -Contract-Relax -Hold-Relax with agonist contraction Hold-Relax PNF - 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 - 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