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ACE PERSONAL TRAINER EXAM 2025
UPDATED ACTUAL EXAM WITH CORRECT
SOLUTIONS.
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
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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
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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:
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-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
-
ACE PERSONAL TRAINER EXAM 2025
UPDATED ACTUAL EXAM WITH CORRECT
SOLUTIONS.
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
,2 | Page
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
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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:
, 4 | Page
-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
-
