ACE Personal Trainer Exam
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
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STATEMENT. ALL RIGHTS RESERVED
3
, Hold-Relax with Agonist Contraction PNF - 🧠 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 - 🧠 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 - 🧠 ANSWER ✔✔-Brief, self-administered medical questionnaire
-Safe pre-exercise screening measure for low-to-moderate (but not
vigorous) exercise training
ACSM Risk Stratification - 🧠 ANSWER ✔✔-More comprehensive risk-
factoring process
-Determined by # of points.
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
COPYRIGHT©NINJANERD 2025/2026. YEAR PUBLISHED 2025. COMPANY REGISTRATION NUMBER: 619652435. TERMS OF USE. PRIVACY
STATEMENT. ALL RIGHTS RESERVED
3
, Hold-Relax with Agonist Contraction PNF - 🧠 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 - 🧠 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 - 🧠 ANSWER ✔✔-Brief, self-administered medical questionnaire
-Safe pre-exercise screening measure for low-to-moderate (but not
vigorous) exercise training
ACSM Risk Stratification - 🧠 ANSWER ✔✔-More comprehensive risk-
factoring process
-Determined by # of points.
