ACE PERSONAL TRAINER EXAM
ACE PERSONAL TRAINER EXAM GRADED A+
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
,ACE PERSONAL TRAINER EXAM
-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
,ACE PERSONAL TRAINER EXAM
-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
, ACE PERSONAL TRAINER EXAM
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.
ACE PERSONAL TRAINER EXAM GRADED A+
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
,ACE PERSONAL TRAINER EXAM
-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
,ACE PERSONAL TRAINER EXAM
-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
, ACE PERSONAL TRAINER EXAM
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.
