Ace Personal Trainer Exam / Comprehension Practice Questions / Study Guide Newest Actual Questions & Answers Graded A+

ACE PERSONAL TRAINER EXAM /
COMPREHENSION
PRACTICE QUESTIONS / STUDY GUIDE NEWEST
ACTUAL
QUESTIONS & ANSWERS GRADED A+



Terms in this set (275)


Static Stretching 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 -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 -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



-Held only 2 seconds at a time.
Active Isolated Stretching
-Several sets with specific # of reps and gradually increase
(AIS)
resistance by a few degrees each rep



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, Myofascial Release -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 -Use of AUTOGENIC and RECIPROCAL inhibition -3 forms:
Neuromuscular Facilitation -Hold-Relax
(PNF) -Contract-Relax
-Hold-Relax with agonist contraction



Hold-Relax PNF 1) Passive 10-sec pre-stretch
2) Hold and resist applied force, causing isometriccontraction 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 1) Passive 10-sec pre-stretch
2) Trainer applies resistance, counteracting client'sforce 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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, 1)Relax muscle group and passively stretch.
2) Concentrically contract opposing muscle group (ofmuscle
Hold-Relax with Agonist
group that's targeted); hold for 30 sec to increase ROM
Contraction PNF
3) Greater stretch during final phase due to
RECIPROCAL and AUTOGENIC inhibition



Health Risk Appraisal -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 -Brief, self-administered medical questionnaire -Safe
pre-exercise screening measure for low-tomoderate
(but not vigorous) exercise training


ACSM Risk Stratification -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 -Medical exam or Doctor supervision is not necessary
Individuals -

Suggestions for -Medical exam is not necessary for moderate exercise but is
Moderate-Risk Individuals recommended for vigorous exercise.
-No doctor supervision necessary for submaximal test but is
recommended for maximal test.


Suggestions for High-Risk -Medical exam and doctor supervision is recommended
Individuals




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