1 | P a g e | © copyright 2024/2025 | Grade A+
Ace Personal Training Questions &
100% Correct Answers
How does the Saggital Plane divide the body and what actions occur in it?
✓ :~~ Right & Left sides
Flexion & Extension (including dorsiflexion and plantar flexion)
How does the Frontal Plane divide the body and what actions occur in it?
✓ :~~ Front & Back sides
Abduction, Adduction, Elevation and Depression of the scapula, & Inversion and
Eversion of the foot.
How does the Transverse Plane divide the body and what actions occur in it?
✓ :~~ Upper & Lower sides (top & bottom)
Rotation
Pronation/Supination of wrist
Eversion, abduction, inversion, & adduction of the foot
Horizontal flexion and extension of shoulder or hip
Circumduction
Opposition (thumb)
Master01 | September, 2024/2025 | Latest update
, 2 | P a g e | © copyright 2024/2025 | Grade A+
Define the Anatomical Terms:
Medial, Lateral, Proximal, Distal, Superior, Inferior, Anterior, & Posterior
✓ :~~ Medial - toward the midline
Lateral - away from the midline
Proximal - toward attached end/midline/origin
Distal - away from midline
Superior - toward head
Inferior - away from head
Anterior - front
Posterior - back
Autogenic Inhibition VS Reciprocal Inhibition (stretch reflex)
✓ :~~ Autogenic happens in the GTO during static stretching. It inhibits the
agonist contraction and allows the antagonist to contract more.
Reciprocal Inhibition happens in the muscle spindle during dynamic stretching. AKA
stretch reflex. It is a reflexive contraction in the against and relaxation in the
antagonist.
autogenic - agonist relaxes, antagonist contracts
reciprocal - agonist contracts, antagonist relaxes
Master01 | September, 2024/2025 | Latest update
, 3 | P a g e | © copyright 2024/2025 | Grade A+
Health Related and Skill Related Parameters
✓ :~~ Health Related:
Muscular strength and endurance
Flexibility
Body Composition
Cardiovascular/Cardiorespiratory endurance
(aerobic power, mind/body vitality)
Skill Related:
Power, speed, balance, agility, coordination, reactivity
Classification of Body Fat %
✓ :~~ Classification Women Men
Essential 10-13% 2-5%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Average 25-31% 18-24%
Obese 32+% 25+%
How to calculate BMI and Classifications
✓ :~~ BMI = [Wt (lb) / Ht (in) ^2 ] x 703
Master01 | September, 2024/2025 | Latest update
, 4 | P a g e | © copyright 2024/2025 | Grade A+
Underweight = <18.5
Normal = 18.5-24.9
Overweight = 25.0-29.9
Grade 1 Obesity = 30.0-34.9
Grade 2 = 35.0-39.9
Grade 3 = >40.0
SAID Principle
✓ :~~ Specific Adaptations to Imposed Demands
The body will adapt to the specific challenges imposed upon it as one as the
program progressively overloads the system. Aerobic can have physiological
benefits in 8-12 weeks.
Heat Exhaustion VS Heat Stroke
✓ :~~ Heat Exhaustion: Heat Stroke:
Weak, rapid pulse Strong, rapid pulse
Cold/clammy skin Hot, dry skin
< or = 104* > or = 105*
BP lower Bright red
Weakness, paleness Labored breathing
Master01 | September, 2024/2025 | Latest update
Ace Personal Training Questions &
100% Correct Answers
How does the Saggital Plane divide the body and what actions occur in it?
✓ :~~ Right & Left sides
Flexion & Extension (including dorsiflexion and plantar flexion)
How does the Frontal Plane divide the body and what actions occur in it?
✓ :~~ Front & Back sides
Abduction, Adduction, Elevation and Depression of the scapula, & Inversion and
Eversion of the foot.
How does the Transverse Plane divide the body and what actions occur in it?
✓ :~~ Upper & Lower sides (top & bottom)
Rotation
Pronation/Supination of wrist
Eversion, abduction, inversion, & adduction of the foot
Horizontal flexion and extension of shoulder or hip
Circumduction
Opposition (thumb)
Master01 | September, 2024/2025 | Latest update
, 2 | P a g e | © copyright 2024/2025 | Grade A+
Define the Anatomical Terms:
Medial, Lateral, Proximal, Distal, Superior, Inferior, Anterior, & Posterior
✓ :~~ Medial - toward the midline
Lateral - away from the midline
Proximal - toward attached end/midline/origin
Distal - away from midline
Superior - toward head
Inferior - away from head
Anterior - front
Posterior - back
Autogenic Inhibition VS Reciprocal Inhibition (stretch reflex)
✓ :~~ Autogenic happens in the GTO during static stretching. It inhibits the
agonist contraction and allows the antagonist to contract more.
Reciprocal Inhibition happens in the muscle spindle during dynamic stretching. AKA
stretch reflex. It is a reflexive contraction in the against and relaxation in the
antagonist.
autogenic - agonist relaxes, antagonist contracts
reciprocal - agonist contracts, antagonist relaxes
Master01 | September, 2024/2025 | Latest update
, 3 | P a g e | © copyright 2024/2025 | Grade A+
Health Related and Skill Related Parameters
✓ :~~ Health Related:
Muscular strength and endurance
Flexibility
Body Composition
Cardiovascular/Cardiorespiratory endurance
(aerobic power, mind/body vitality)
Skill Related:
Power, speed, balance, agility, coordination, reactivity
Classification of Body Fat %
✓ :~~ Classification Women Men
Essential 10-13% 2-5%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Average 25-31% 18-24%
Obese 32+% 25+%
How to calculate BMI and Classifications
✓ :~~ BMI = [Wt (lb) / Ht (in) ^2 ] x 703
Master01 | September, 2024/2025 | Latest update
, 4 | P a g e | © copyright 2024/2025 | Grade A+
Underweight = <18.5
Normal = 18.5-24.9
Overweight = 25.0-29.9
Grade 1 Obesity = 30.0-34.9
Grade 2 = 35.0-39.9
Grade 3 = >40.0
SAID Principle
✓ :~~ Specific Adaptations to Imposed Demands
The body will adapt to the specific challenges imposed upon it as one as the
program progressively overloads the system. Aerobic can have physiological
benefits in 8-12 weeks.
Heat Exhaustion VS Heat Stroke
✓ :~~ Heat Exhaustion: Heat Stroke:
Weak, rapid pulse Strong, rapid pulse
Cold/clammy skin Hot, dry skin
< or = 104* > or = 105*
BP lower Bright red
Weakness, paleness Labored breathing
Master01 | September, 2024/2025 | Latest update
