ACE Personal Trainer Exam with
Complete Solutions
Static Stretching - ANS-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 - ANS--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 - ANS--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) - ANS--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 - ANS--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) - ANS--Use of AUTOGENIC and
RECIPROCAL inhibition
-3 forms:
-Hold-Relax
-Contract-Relax
-Hold-Relax with agonist contraction
Hold-Relax PNF - ANS-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 - ANS-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 - ANS-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 - ANS--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 - ANS--Brief, self-administered medical questionnaire
-Safe pre-exercise screening measure for low-to-moderate (but not vigorous) exercise
training
ACSM Risk Stratification - ANS--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 - ANS--Medical exam or Doctor supervision is not
necessary
-
Suggestions for Moderate-Risk Individuals - ANS--Medical exam is not necessary for
moderate exercise but is recommended for vigorous exercise.
-No doctor supervision necessary for submaximal test but is recommended for maximal
test.
Suggestions for High-Risk Individuals - ANS--Medical exam and doctor supervision is
recommended
Moderate-Intensity Exercise - ANS--40-60% of VO2R (VO2 Max - resting VO2) or HRR
-VT1 is recommended upper limit
Kinetic Chain - ANS--Combination of several successively arranged joints making a
complex motor unit.
, -Either open or closed.
Open Kinetic Chain Movement - ANS--Combination of successively arranged joints
that's DISTAL aspect of extremity (end of chain farthest from body) moves freely and is
not fixed to an object.
-I.E. Seated leg extension, Leg Curl, Bench Press, Dumbbell Biceps Curl, Lat Pull-Down
Closed Kinetic Chain Movement - ANS--DISTAL segment has external resistance and it
restrains movement
-Distal end of extremity is fixed, emphasizing joint compression and stabilizing the joint.
-Considered more functional .
-I.E. Squat, Leg Press, Wall Slides, Lunges, Elliptical Training, Stair Stepper, Versa
Climber, Push-ups
The Thomas Test - ANS--Quick/Simple assessment that examines length of muscles
involved in hip flexion
-Length helps determine tightness of primary hip flexor muscles (RECTUS FEMORIS,
ILLIOPSOAS, ILLIOTIBIAL band)
1) Have client sit on bench/table on their ISCHAL TUBEROSITY (the boney point we
normally sit on)
2) Take client back until lying in supine position w/ less than 1/2 the thigh off
bench/table. LUMBAR region of back in contact w/ bench
3) Have client bring both knees toward chest and then release 1 leg so it's extended
and touches bench
Good Flexibility in the ILLIOPSOAS - ANS-Assessment of Thomas Test -
-What it means when client's lower leg touches the surface...?
The individual has tight hip flexors (including RECTUS FEMORIS, ILLIOPSOAS, and
ILLIOTIBIAL BAND). - ANS-Assessment of Thomas Test -
-What it means when client's back of the leg is even slightly off the surface...?
Tight RECTUS FEMORIS (crosses the hip and knee joint) - ANS-Assessment of
Thomas Test -
-What it means when client's knee is bent 70 degrees or less
The ILLIOTIBIAL BAND is tight - ANS-Assessment of Thomas Test -
- What it means when client's leg abducts or is angled outward during the test
False positive of the Thomas Test - ILLIOPSOAS will appear tight when not - ANS-If
client is pulling their knee toward chest too far and there's a posterior tilt of pelvis, it will
be a ...
False negative of the Thomas Test - hip flexors with appear fine when they aren't -
ANS-If client is not pulling their knee back far enough, is lifting the LUMBAR back off the
surface (LORDOSIS), or creating a posterior pelvic tilt, it will be a ...
Complete Solutions
Static Stretching - ANS-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 - ANS--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 - ANS--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) - ANS--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 - ANS--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) - ANS--Use of AUTOGENIC and
RECIPROCAL inhibition
-3 forms:
-Hold-Relax
-Contract-Relax
-Hold-Relax with agonist contraction
Hold-Relax PNF - ANS-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 - ANS-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 - ANS-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 - ANS--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 - ANS--Brief, self-administered medical questionnaire
-Safe pre-exercise screening measure for low-to-moderate (but not vigorous) exercise
training
ACSM Risk Stratification - ANS--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 - ANS--Medical exam or Doctor supervision is not
necessary
-
Suggestions for Moderate-Risk Individuals - ANS--Medical exam is not necessary for
moderate exercise but is recommended for vigorous exercise.
-No doctor supervision necessary for submaximal test but is recommended for maximal
test.
Suggestions for High-Risk Individuals - ANS--Medical exam and doctor supervision is
recommended
Moderate-Intensity Exercise - ANS--40-60% of VO2R (VO2 Max - resting VO2) or HRR
-VT1 is recommended upper limit
Kinetic Chain - ANS--Combination of several successively arranged joints making a
complex motor unit.
, -Either open or closed.
Open Kinetic Chain Movement - ANS--Combination of successively arranged joints
that's DISTAL aspect of extremity (end of chain farthest from body) moves freely and is
not fixed to an object.
-I.E. Seated leg extension, Leg Curl, Bench Press, Dumbbell Biceps Curl, Lat Pull-Down
Closed Kinetic Chain Movement - ANS--DISTAL segment has external resistance and it
restrains movement
-Distal end of extremity is fixed, emphasizing joint compression and stabilizing the joint.
-Considered more functional .
-I.E. Squat, Leg Press, Wall Slides, Lunges, Elliptical Training, Stair Stepper, Versa
Climber, Push-ups
The Thomas Test - ANS--Quick/Simple assessment that examines length of muscles
involved in hip flexion
-Length helps determine tightness of primary hip flexor muscles (RECTUS FEMORIS,
ILLIOPSOAS, ILLIOTIBIAL band)
1) Have client sit on bench/table on their ISCHAL TUBEROSITY (the boney point we
normally sit on)
2) Take client back until lying in supine position w/ less than 1/2 the thigh off
bench/table. LUMBAR region of back in contact w/ bench
3) Have client bring both knees toward chest and then release 1 leg so it's extended
and touches bench
Good Flexibility in the ILLIOPSOAS - ANS-Assessment of Thomas Test -
-What it means when client's lower leg touches the surface...?
The individual has tight hip flexors (including RECTUS FEMORIS, ILLIOPSOAS, and
ILLIOTIBIAL BAND). - ANS-Assessment of Thomas Test -
-What it means when client's back of the leg is even slightly off the surface...?
Tight RECTUS FEMORIS (crosses the hip and knee joint) - ANS-Assessment of
Thomas Test -
-What it means when client's knee is bent 70 degrees or less
The ILLIOTIBIAL BAND is tight - ANS-Assessment of Thomas Test -
- What it means when client's leg abducts or is angled outward during the test
False positive of the Thomas Test - ILLIOPSOAS will appear tight when not - ANS-If
client is pulling their knee toward chest too far and there's a posterior tilt of pelvis, it will
be a ...
False negative of the Thomas Test - hip flexors with appear fine when they aren't -
ANS-If client is not pulling their knee back far enough, is lifting the LUMBAR back off the
surface (LORDOSIS), or creating a posterior pelvic tilt, it will be a ...
