ACE PERSONAL TRAINER EXAM GUIDE
QUESTIONS WITH CORRECT ANSWERS
ACSM Risk Stratification - 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 - ANSWER--Medical exam or Doctor supervision
is not necessary
-
Suggestions for Moderate-Risk Individuals - ANSWER--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 - ANSWER--Medical exam and doctor
supervision is recommended
Moderate-Intensity Exercise - ANSWER--40-60% of VO2R (VO2 Max - resting VO2) or
HRR
-VT1 is recommended upper limit
Kinetic Chain - ANSWER--Combination of several successively arranged joints making
a complex motor unit.
-Either open or closed.
Open Kinetic Chain Movement - ANSWER--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 - ANSWER--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 - ANSWER--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 - ANSWER-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). - ANSWER-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) - ANSWER-Assessment of
Thomas Test -
-What it means when client's knee is bent 70 degrees or less
The ILLIOTIBIAL BAND is tight - ANSWER-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 - ANSWER-
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 -
ANSWER-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 ...
Don't perform the Thomas Test - ANSWER-Before assessing your client, ask if they
have a sore or injured back. If they answer yes ...
Posture - ANSWER--Biomechanical alignment of individual body parts and orientation
of the body
Balance - ANSWER--Maintaining body's position over it's base of support (BOS) w/in
stability limits
Lordosis - ANSWER--Increased anterior lumbar curve (bottom and belly out)
-Lead to tension on the spine and low-back pain.
(A Big Lord with a Big Belly)
Kyphosis - ANSWER--Increased posterior thoracic curve (round shoulders like
hunchback) --Commonly seen in older adults w/ OSTEOPOROSIS
, (Has an "H" in the name, stands for "Hunchback")
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
QUESTIONS WITH CORRECT ANSWERS
ACSM Risk Stratification - 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 - ANSWER--Medical exam or Doctor supervision
is not necessary
-
Suggestions for Moderate-Risk Individuals - ANSWER--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 - ANSWER--Medical exam and doctor
supervision is recommended
Moderate-Intensity Exercise - ANSWER--40-60% of VO2R (VO2 Max - resting VO2) or
HRR
-VT1 is recommended upper limit
Kinetic Chain - ANSWER--Combination of several successively arranged joints making
a complex motor unit.
-Either open or closed.
Open Kinetic Chain Movement - ANSWER--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 - ANSWER--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 - ANSWER--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 - ANSWER-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). - ANSWER-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) - ANSWER-Assessment of
Thomas Test -
-What it means when client's knee is bent 70 degrees or less
The ILLIOTIBIAL BAND is tight - ANSWER-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 - ANSWER-
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 -
ANSWER-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 ...
Don't perform the Thomas Test - ANSWER-Before assessing your client, ask if they
have a sore or injured back. If they answer yes ...
Posture - ANSWER--Biomechanical alignment of individual body parts and orientation
of the body
Balance - ANSWER--Maintaining body's position over it's base of support (BOS) w/in
stability limits
Lordosis - ANSWER--Increased anterior lumbar curve (bottom and belly out)
-Lead to tension on the spine and low-back pain.
(A Big Lord with a Big Belly)
Kyphosis - ANSWER--Increased posterior thoracic curve (round shoulders like
hunchback) --Commonly seen in older adults w/ OSTEOPOROSIS
, (Has an "H" in the name, stands for "Hunchback")
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
