1 | P a g e | © copyright 2024/2025 | Grade A+
ACE Personal Trainer Exam Questions
& 100% Correct Answers
Static Stretching
✓ :~~ 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
✓ :~~ -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
✓ :~~ -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
Master01 | September, 2024/2025 | Latest update
, 2 | P a g e | © copyright 2024/2025 | Grade A+
Active Isolated Stretching (AIS)
✓ :~~ -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
✓ :~~ -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)
✓ :~~ -Use of AUTOGENIC and RECIPROCAL inhibition
-3 forms:
-Hold-Relax
-Contract-Relax
-Hold-Relax with agonist contraction
Master01 | September, 2024/2025 | Latest update
, 3 | P a g e | © copyright 2024/2025 | Grade A+
Hold-Relax PNF
✓ :~~ 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
✓ :~~ 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
✓ :~~ 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
Master01 | September, 2024/2025 | Latest update
, 4 | P a g e | © copyright 2024/2025 | Grade A+
✓ :~~ -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
✓ :~~ -Brief, self-administered medical questionnaire
-Safe pre-exercise screening measure for low-to-moderate (but not vigorous)
exercise training
ACSM Risk Stratification
✓ :~~ -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
✓ :~~ -Medical exam or Doctor supervision is not necessary
-
Master01 | September, 2024/2025 | Latest update
ACE Personal Trainer Exam Questions
& 100% Correct Answers
Static Stretching
✓ :~~ 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
✓ :~~ -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
✓ :~~ -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
Master01 | September, 2024/2025 | Latest update
, 2 | P a g e | © copyright 2024/2025 | Grade A+
Active Isolated Stretching (AIS)
✓ :~~ -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
✓ :~~ -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)
✓ :~~ -Use of AUTOGENIC and RECIPROCAL inhibition
-3 forms:
-Hold-Relax
-Contract-Relax
-Hold-Relax with agonist contraction
Master01 | September, 2024/2025 | Latest update
, 3 | P a g e | © copyright 2024/2025 | Grade A+
Hold-Relax PNF
✓ :~~ 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
✓ :~~ 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
✓ :~~ 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
Master01 | September, 2024/2025 | Latest update
, 4 | P a g e | © copyright 2024/2025 | Grade A+
✓ :~~ -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
✓ :~~ -Brief, self-administered medical questionnaire
-Safe pre-exercise screening measure for low-to-moderate (but not vigorous)
exercise training
ACSM Risk Stratification
✓ :~~ -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
✓ :~~ -Medical exam or Doctor supervision is not necessary
-
Master01 | September, 2024/2025 | Latest update
