ACE Personal Trainer Exam questions with
solutions
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
,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
, 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
Moderate-Intensity -40-60% of VO2R (VO2 Max - resting VO2) or HRR
Exercise -VT1 is recommended upper limit
, Kinetic Chain -Combination of several successively arranged joints making a
complex motor unit.
-Either open or closed.
-Combination of successively arranged joints that's DISTAL
aspect of extremity (end of chain farthest from body) moves
Open Kinetic Chain
freely and is not fixed to an object.
Movement
-I.E. Seated leg extension, Leg Curl, Bench Press,
Dumbbell Biceps Curl, Lat Pull-Down
Closed Kinetic Chain -DISTAL segment has external resistance and it restrains
Movement 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 -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/ lessthan 1/2
the thigh off bench/table. LUMBAR region of back in contact w/
bench
3) Have client bring both knees toward chest andthen release 1
leg so it's extended and touches bench
Good Flexibility in the Assessment of Thomas Test -
ILLIOPSOAS -What it means when client's lower leg touches the surface...?
solutions
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
,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
, 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
Moderate-Intensity -40-60% of VO2R (VO2 Max - resting VO2) or HRR
Exercise -VT1 is recommended upper limit
, Kinetic Chain -Combination of several successively arranged joints making a
complex motor unit.
-Either open or closed.
-Combination of successively arranged joints that's DISTAL
aspect of extremity (end of chain farthest from body) moves
Open Kinetic Chain
freely and is not fixed to an object.
Movement
-I.E. Seated leg extension, Leg Curl, Bench Press,
Dumbbell Biceps Curl, Lat Pull-Down
Closed Kinetic Chain -DISTAL segment has external resistance and it restrains
Movement 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 -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/ lessthan 1/2
the thigh off bench/table. LUMBAR region of back in contact w/
bench
3) Have client bring both knees toward chest andthen release 1
leg so it's extended and touches bench
Good Flexibility in the Assessment of Thomas Test -
ILLIOPSOAS -What it means when client's lower leg touches the surface...?
