ACE Personal Trainer Exam Questions
and answers | With complete solution |
Rated A+ 2024/25 NEWEST
Static Stretching - Most common stretching technique
ii ii ii ii ii ii ii ii
-Extending the targeted muscle group to its max point and holding it for 30 sec or more.
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2 Forms:
ii
-Active- Added force is applied by the individual
ii ii ii ii ii ii ii ii
-Passive- Added force is applied by an external force ii ii ii ii ii ii ii ii
Dynamic Stretching - -Continuous movement patterns that mimic the exercise or sport to
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
be performed.
ii ii ii
-Purpose is to improve flexibility for a given sport or activity
ii ii ii ii ii ii ii ii ii ii
Ballistic Stretching - -Used for athletic drills
ii ii ii ii ii ii ii ii ii ii
-Repeated bouncing movement to stretch targeted muscle group. ii ii ii ii ii ii ii ii
-Triggers stretch reflex and may increase risk for injury ii ii ii ii ii ii ii ii
-Safe if done from low to high-velocity and followed by static stretching
ii ii ii ii ii ii ii ii ii ii ii
Active Isolated Stretching (AIS) - -Held only 2 seconds at a time.
ii ii ii ii ii ii ii ii ii ii ii ii ii ii
-Several sets with specific # of reps and gradually increase resistance by a few degrees
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each rep
ii ii
Myofascial Release - -Uses a foam roller (or something similar)
ii ii ii ii ii ii ii ii ii ii ii ii
-Relieves tension and improves flexibility in the FASCIA (system of connective tissues that
ii ii ii ii ii ii ii ii ii ii ii ii
covers the whole body) and underlying muscle. -Small continuous back-and-forth
ii ii ii ii ii ii ii ii ii ii
movements
ii
-Over an area of 2-6 in. for 30-60 sec
ii ii ii ii ii ii ii ii
-Amount of pressure is determined by client's pain tolerance
ii ii ii ii ii ii ii ii
Proprioceptive Neuromuscular Facilitation (PNF) - -Use of AUTOGENIC and
ii ii ii ii ii ii ii ii ii ii ii
RECIPROCAL inhibition
ii ii
-3 forms: ii
-Hold-Relax
ii
-Contract-Relax
ii
-Hold-Relax with agonist contraction
ii ii ii ii
Hold-Relax PNF - 1) Passive 10-sec pre-stretch
ii ii ii ii ii ii ii ii ii
2) Hold and resist applied force, causing isometric contraction in the target muscle group,
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for 6 secs
ii ii ii ii
3) Relax muscle group and passively stretch; hold for 30 sec to increase ROM
ii ii ii ii ii ii ii ii ii ii ii ii ii
4) Greater stretch in final phase due to AUTOGENIC inhibition
ii ii ii ii ii ii ii ii ii
,Contract-Relax PNF - 1) Passive 10-sec pre-stretch
ii ii ii ii ii ii ii ii ii
2) Trainer applies resistance, counteracting client's force of concentric contraction of target
ii ii ii ii ii ii ii ii ii ii ii
muscle group, w/out completely restricting joint through its ROM.
ii ii ii ii ii ii ii ii ii
3)Relax muscle group and passively stretch; hold for 30 sec to increase ROM
ii ii ii ii ii ii ii ii ii ii ii ii
4) Greater stretch during final phase due to AUTOGENIC inhibition
ii ii ii ii ii ii ii ii ii
Hold-Relax with Agonist Contraction PNF - 1)Relax muscle group and passively stretch.
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
2) Concentrically contract opposing muscle group (of muscle group that's targeted); hold
ii ii ii ii ii ii ii ii ii ii ii
for 30 sec to increase ROM
ii ii ii ii ii ii
3) Greater stretch during final phase due to RECIPROCAL and AUTOGENIC inhibition
ii ii ii ii ii ii ii ii ii ii ii
Health Risk Appraisal - -A screening that addresses:
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-signs and symptoms of disease
ii ii ii ii ii
-risk factors
ii ii
-family history
ii ii
-Info can help ID the presence of CVD, Pulmonary, or other diseases.
ii ii ii ii ii ii ii ii ii ii ii
PAR-Q - -Brief, self-administered medical questionnaire
ii ii ii ii ii ii ii ii
-Safe pre-exercise screening measure for low-to-moderate (but not vigorous) exercise
ii ii ii ii ii ii ii ii ii
training
ii
ACSM Risk Stratification - -More comprehensive risk-factoring process
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-Determined by # of points. ii ii ii ii ii
- 1 or less is LOW-RISK
ii ii ii ii ii ii
- > or =2 is MEDIUM RISK
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- Being symptomatic or having known disease is HIGH RISK
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Suggestions for Low-Risk Individuals - -Medical exam or Doctor supervision is not
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necessary
ii ii
-
Suggestions for Moderate-Risk Individuals - -Medical exam is not necessary for
ii ii ii ii ii ii ii ii ii ii ii ii ii
moderate exercise but is recommended for vigorous exercise.
ii ii ii ii ii ii ii ii ii
-No doctor supervision necessary for submaximal test but is recommended for maximal
ii ii ii ii ii ii ii ii ii ii ii
test.
ii
Suggestions for High-Risk Individuals - -Medical exam and doctor supervision is
ii ii ii ii ii ii ii ii ii ii ii ii ii
recommended
ii
Moderate-Intensity Exercise - -40-60% of VO2R (VO2 Max - resting VO2) or HRR
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
-VT1 is recommended upper limit
ii ii ii ii
Kinetic Chain - -Combination of several successively arranged joints making a complex
ii ii ii ii ii ii ii ii ii ii ii ii ii ii
motor unit.
ii ii ii
-Either open or closed. ii ii ii
, Open Kinetic Chain Movement - -Combination of successively arranged joints that's
ii ii ii ii ii ii ii ii ii ii ii ii ii
DISTAL aspect of extremity (end of chain farthest from body) moves freely and is not fixed
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
to an object.
ii ii ii ii
-I.E. Seated leg extension, Leg Curl, Bench Press, Dumbbell Biceps Curl, Lat Pull-Down
ii ii ii ii ii ii ii ii ii ii ii ii
Closed Kinetic Chain Movement - -DISTAL segment has external resistance and it
ii ii ii ii ii ii ii ii ii ii ii ii ii ii
restrains movement
ii ii ii
-Distal end of extremity is fixed, emphasizing joint compression and stabilizing the joint.
ii ii ii ii ii ii ii ii ii ii ii ii ii
-Considered more functional . ii ii ii ii
-I.E. Squat, Leg Press, Wall Slides, Lunges, Elliptical Training, Stair Stepper, Versa
ii ii ii ii ii ii ii ii ii ii ii
Climber, Push-ups
ii ii
The Thomas Test - -Quick/Simple assessment that examines length of muscles involved
ii ii ii ii ii ii ii ii ii ii ii ii ii ii
in hip flexion
ii ii ii
-Length helps determine tightness of primary hip flexor muscles (RECTUS FEMORIS,
ii ii ii ii ii ii ii ii ii ii
ILLIOPSOAS, ILLIOTIBIAL band)
ii ii ii ii
1) Have client sit on bench/table on their ISCHAL TUBEROSITY (the boney point we
ii ii ii ii ii ii ii ii ii ii ii ii ii
normally sit on)
ii ii ii ii
2) Take client back until lying in supine position w/ less than 1/2 the thigh off bench/table.
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
LUMBAR region of back in contact w/ bench
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3) Have client bring both knees toward chest and then release 1 leg so it's extended and
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
touches bench
ii ii
Good Flexibility in the ILLIOPSOAS - Assessment of Thomas Test -
ii ii ii ii ii ii ii ii ii ii ii ii ii ii
-What it means when client's lower leg touches the surface...?
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The individual has tight hip flexors (including RECTUS FEMORIS, ILLIOPSOAS, and
ii ii ii ii ii ii ii ii ii ii ii
ILLIOTIBIAL BAND). - Assessment of Thomas Test -
ii ii ii ii ii ii ii ii ii ii
-What it means when client's back of the leg is even slightly off the surface...?
ii ii ii ii ii ii ii ii ii ii ii ii ii ii
Tight RECTUS FEMORIS (crosses the hip and knee joint) - Assessment of Thomas Test -
ii
ii
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
-What it means when client's knee is bent 70 degrees or less
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The ILLIOTIBIAL BAND is tight - Assessment of Thomas Test -
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- What it means when client's leg abducts or is angled outward during the test
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False positive of the Thomas Test - ILLIOPSOAS will appear tight when not - If client is
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
pulling their knee toward chest too far and there's a posterior tilt of pelvis, it will be a ...
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False negative of the Thomas Test - hip flexors with appear fine when they aren't - If client
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is not pulling their knee back far enough, is lifting the LUMBAR back off the surface
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(LORDOSIS), or creating a posterior pelvic tilt, it will be a ...
ii ii ii ii ii ii ii ii ii ii ii ii
Don't perform the Thomas Test - Before assessing your client, ask if they have a sore or
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
injured back. If they answer yes ...
ii ii ii ii ii ii ii
and answers | With complete solution |
Rated A+ 2024/25 NEWEST
Static Stretching - Most common stretching technique
ii ii ii ii ii ii ii ii
-Extending the targeted muscle group to its max point and holding it for 30 sec or more.
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
2 Forms:
ii
-Active- Added force is applied by the individual
ii ii ii ii ii ii ii ii
-Passive- Added force is applied by an external force ii ii ii ii ii ii ii ii
Dynamic Stretching - -Continuous movement patterns that mimic the exercise or sport to
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
be performed.
ii ii ii
-Purpose is to improve flexibility for a given sport or activity
ii ii ii ii ii ii ii ii ii ii
Ballistic Stretching - -Used for athletic drills
ii ii ii ii ii ii ii ii ii ii
-Repeated bouncing movement to stretch targeted muscle group. ii ii ii ii ii ii ii ii
-Triggers stretch reflex and may increase risk for injury ii ii ii ii ii ii ii ii
-Safe if done from low to high-velocity and followed by static stretching
ii ii ii ii ii ii ii ii ii ii ii
Active Isolated Stretching (AIS) - -Held only 2 seconds at a time.
ii ii ii ii ii ii ii ii ii ii ii ii ii ii
-Several sets with specific # of reps and gradually increase resistance by a few degrees
ii ii ii ii ii ii ii ii ii ii ii ii ii ii
each rep
ii ii
Myofascial Release - -Uses a foam roller (or something similar)
ii ii ii ii ii ii ii ii ii ii ii ii
-Relieves tension and improves flexibility in the FASCIA (system of connective tissues that
ii ii ii ii ii ii ii ii ii ii ii ii
covers the whole body) and underlying muscle. -Small continuous back-and-forth
ii ii ii ii ii ii ii ii ii ii
movements
ii
-Over an area of 2-6 in. for 30-60 sec
ii ii ii ii ii ii ii ii
-Amount of pressure is determined by client's pain tolerance
ii ii ii ii ii ii ii ii
Proprioceptive Neuromuscular Facilitation (PNF) - -Use of AUTOGENIC and
ii ii ii ii ii ii ii ii ii ii ii
RECIPROCAL inhibition
ii ii
-3 forms: ii
-Hold-Relax
ii
-Contract-Relax
ii
-Hold-Relax with agonist contraction
ii ii ii ii
Hold-Relax PNF - 1) Passive 10-sec pre-stretch
ii ii ii ii ii ii ii ii ii
2) Hold and resist applied force, causing isometric contraction in the target muscle group,
ii ii ii ii ii ii ii ii ii ii ii ii ii
for 6 secs
ii ii ii ii
3) Relax muscle group and passively stretch; hold for 30 sec to increase ROM
ii ii ii ii ii ii ii ii ii ii ii ii ii
4) Greater stretch in final phase due to AUTOGENIC inhibition
ii ii ii ii ii ii ii ii ii
,Contract-Relax PNF - 1) Passive 10-sec pre-stretch
ii ii ii ii ii ii ii ii ii
2) Trainer applies resistance, counteracting client's force of concentric contraction of target
ii ii ii ii ii ii ii ii ii ii ii
muscle group, w/out completely restricting joint through its ROM.
ii ii ii ii ii ii ii ii ii
3)Relax muscle group and passively stretch; hold for 30 sec to increase ROM
ii ii ii ii ii ii ii ii ii ii ii ii
4) Greater stretch during final phase due to AUTOGENIC inhibition
ii ii ii ii ii ii ii ii ii
Hold-Relax with Agonist Contraction PNF - 1)Relax muscle group and passively stretch.
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
2) Concentrically contract opposing muscle group (of muscle group that's targeted); hold
ii ii ii ii ii ii ii ii ii ii ii
for 30 sec to increase ROM
ii ii ii ii ii ii
3) Greater stretch during final phase due to RECIPROCAL and AUTOGENIC inhibition
ii ii ii ii ii ii ii ii ii ii ii
Health Risk Appraisal - -A screening that addresses:
ii ii ii ii ii ii ii ii ii ii
-signs and symptoms of disease
ii ii ii ii ii
-risk factors
ii ii
-family history
ii ii
-Info can help ID the presence of CVD, Pulmonary, or other diseases.
ii ii ii ii ii ii ii ii ii ii ii
PAR-Q - -Brief, self-administered medical questionnaire
ii ii ii ii ii ii ii ii
-Safe pre-exercise screening measure for low-to-moderate (but not vigorous) exercise
ii ii ii ii ii ii ii ii ii
training
ii
ACSM Risk Stratification - -More comprehensive risk-factoring process
ii ii ii ii ii ii ii ii ii ii
-Determined by # of points. ii ii ii ii ii
- 1 or less is LOW-RISK
ii ii ii ii ii ii
- > or =2 is MEDIUM RISK
ii ii ii ii ii ii ii
- Being symptomatic or having known disease is HIGH RISK
ii ii ii ii ii ii ii ii ii ii
Suggestions for Low-Risk Individuals - -Medical exam or Doctor supervision is not
ii ii ii ii ii ii ii ii ii ii ii ii ii ii
necessary
ii ii
-
Suggestions for Moderate-Risk Individuals - -Medical exam is not necessary for
ii ii ii ii ii ii ii ii ii ii ii ii ii
moderate exercise but is recommended for vigorous exercise.
ii ii ii ii ii ii ii ii ii
-No doctor supervision necessary for submaximal test but is recommended for maximal
ii ii ii ii ii ii ii ii ii ii ii
test.
ii
Suggestions for High-Risk Individuals - -Medical exam and doctor supervision is
ii ii ii ii ii ii ii ii ii ii ii ii ii
recommended
ii
Moderate-Intensity Exercise - -40-60% of VO2R (VO2 Max - resting VO2) or HRR
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
-VT1 is recommended upper limit
ii ii ii ii
Kinetic Chain - -Combination of several successively arranged joints making a complex
ii ii ii ii ii ii ii ii ii ii ii ii ii ii
motor unit.
ii ii ii
-Either open or closed. ii ii ii
, Open Kinetic Chain Movement - -Combination of successively arranged joints that's
ii ii ii ii ii ii ii ii ii ii ii ii ii
DISTAL aspect of extremity (end of chain farthest from body) moves freely and is not fixed
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
to an object.
ii ii ii ii
-I.E. Seated leg extension, Leg Curl, Bench Press, Dumbbell Biceps Curl, Lat Pull-Down
ii ii ii ii ii ii ii ii ii ii ii ii
Closed Kinetic Chain Movement - -DISTAL segment has external resistance and it
ii ii ii ii ii ii ii ii ii ii ii ii ii ii
restrains movement
ii ii ii
-Distal end of extremity is fixed, emphasizing joint compression and stabilizing the joint.
ii ii ii ii ii ii ii ii ii ii ii ii ii
-Considered more functional . ii ii ii ii
-I.E. Squat, Leg Press, Wall Slides, Lunges, Elliptical Training, Stair Stepper, Versa
ii ii ii ii ii ii ii ii ii ii ii
Climber, Push-ups
ii ii
The Thomas Test - -Quick/Simple assessment that examines length of muscles involved
ii ii ii ii ii ii ii ii ii ii ii ii ii ii
in hip flexion
ii ii ii
-Length helps determine tightness of primary hip flexor muscles (RECTUS FEMORIS,
ii ii ii ii ii ii ii ii ii ii
ILLIOPSOAS, ILLIOTIBIAL band)
ii ii ii ii
1) Have client sit on bench/table on their ISCHAL TUBEROSITY (the boney point we
ii ii ii ii ii ii ii ii ii ii ii ii ii
normally sit on)
ii ii ii ii
2) Take client back until lying in supine position w/ less than 1/2 the thigh off bench/table.
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
LUMBAR region of back in contact w/ bench
ii ii ii ii ii ii ii ii
3) Have client bring both knees toward chest and then release 1 leg so it's extended and
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
touches bench
ii ii
Good Flexibility in the ILLIOPSOAS - Assessment of Thomas Test -
ii ii ii ii ii ii ii ii ii ii ii ii ii ii
-What it means when client's lower leg touches the surface...?
ii ii ii ii ii ii ii ii ii
The individual has tight hip flexors (including RECTUS FEMORIS, ILLIOPSOAS, and
ii ii ii ii ii ii ii ii ii ii ii
ILLIOTIBIAL BAND). - Assessment of Thomas Test -
ii ii ii ii ii ii ii ii ii ii
-What it means when client's back of the leg is even slightly off the surface...?
ii ii ii ii ii ii ii ii ii ii ii ii ii ii
Tight RECTUS FEMORIS (crosses the hip and knee joint) - Assessment of Thomas Test -
ii
ii
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
-What it means when client's knee is bent 70 degrees or less
ii ii ii ii ii ii ii ii ii ii ii
The ILLIOTIBIAL BAND is tight - Assessment of Thomas Test -
ii ii ii ii ii ii ii ii ii ii ii ii ii ii
- What it means when client's leg abducts or is angled outward during the test
ii ii ii ii ii ii ii ii ii ii ii ii ii ii
False positive of the Thomas Test - ILLIOPSOAS will appear tight when not - If client is
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
pulling their knee toward chest too far and there's a posterior tilt of pelvis, it will be a ...
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
False negative of the Thomas Test - hip flexors with appear fine when they aren't - If client
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
is not pulling their knee back far enough, is lifting the LUMBAR back off the surface
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
(LORDOSIS), or creating a posterior pelvic tilt, it will be a ...
ii ii ii ii ii ii ii ii ii ii ii ii
Don't perform the Thomas Test - Before assessing your client, ask if they have a sore or
ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii ii
injured back. If they answer yes ...
ii ii ii ii ii ii ii
