ACE Personal Trainer Exam UPDATED
ACTUAL Exam Questions and CORRECT
Answers
Static Stretching - CORRECT 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 - CORRECT 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 - CORRECT 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) - CORRECT 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 - CORRECT 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) - CORRECT ANSWER - -Use of
AUTOGENIC and RECIPROCAL inhibition
-3 forms:
-Hold-Relax
-Contract-Relax
-Hold-Relax with agonist contraction
Hold-Relax PNF - CORRECT 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 - CORRECT 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
Hold-Relax with Agonist Contraction PNF - CORRECT ANSWER - 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 - CORRECT ANSWER - -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 - CORRECT ANSWER - -Brief, self-administered medical questionnaire
-Safe pre-exercise screening measure for low-to-moderate (but not vigorous) exercise training
ACSM Risk Stratification - CORRECT 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 - CORRECT ANSWER - -Medical exam or Doctor
supervision is not necessary
-
Suggestions for Moderate-Risk Individuals - CORRECT 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 - CORRECT ANSWER - -Medical exam and
doctor supervision is recommended
Moderate-Intensity Exercise - CORRECT ANSWER - -40-60% of VO2R (VO2 Max -
resting VO2) or HRR
-VT1 is recommended upper limit
Kinetic Chain - CORRECT ANSWER - -Combination of several successively arranged
joints making a complex motor unit.
-Either open or closed.
, Open Kinetic Chain Movement - CORRECT 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 - CORRECT 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 - CORRECT 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 - CORRECT 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). - CORRECT ANSWER - Assessment of Thomas Test -
-What it means when client's back of the leg is even slightly off the surface...?
ACTUAL Exam Questions and CORRECT
Answers
Static Stretching - CORRECT 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 - CORRECT 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 - CORRECT 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) - CORRECT 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 - CORRECT 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) - CORRECT ANSWER - -Use of
AUTOGENIC and RECIPROCAL inhibition
-3 forms:
-Hold-Relax
-Contract-Relax
-Hold-Relax with agonist contraction
Hold-Relax PNF - CORRECT 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 - CORRECT 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
Hold-Relax with Agonist Contraction PNF - CORRECT ANSWER - 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 - CORRECT ANSWER - -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 - CORRECT ANSWER - -Brief, self-administered medical questionnaire
-Safe pre-exercise screening measure for low-to-moderate (but not vigorous) exercise training
ACSM Risk Stratification - CORRECT 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 - CORRECT ANSWER - -Medical exam or Doctor
supervision is not necessary
-
Suggestions for Moderate-Risk Individuals - CORRECT 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 - CORRECT ANSWER - -Medical exam and
doctor supervision is recommended
Moderate-Intensity Exercise - CORRECT ANSWER - -40-60% of VO2R (VO2 Max -
resting VO2) or HRR
-VT1 is recommended upper limit
Kinetic Chain - CORRECT ANSWER - -Combination of several successively arranged
joints making a complex motor unit.
-Either open or closed.
, Open Kinetic Chain Movement - CORRECT 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 - CORRECT 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 - CORRECT 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 - CORRECT 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). - CORRECT ANSWER - Assessment of Thomas Test -
-What it means when client's back of the leg is even slightly off the surface...?
