ACE Personal Trainer Exam Questions with Answers Graded A 2025
Static Stretching - ANSWER -Most pain tolerance
common stretching technique
-Extending the targeted muscle group to its max
point and holding it for 30 sec or more.
2 Forms: Proprioceptive Neuromuscular Facilitation (PNF)
-Active- Added force is applied by the individual - ANSWER --Use of AUTOGENIC and
-Passive- Added force is applied by an external RECIPROCAL inhibition
force -3 forms:
-Hold-Relax
-Contract-Relax
-Hold-Relax with agonist contraction
Dynamic Stretching - ANSWER --
Continuous movement patterns that mimic the
exercise or sport to be performed.
-Purpose is to improve flexibility for a given sport Hold-Relax PNF - ANSWER -1) Passive 10-
or activity sec pre-stretch
2) Hold and resist applied force, causing
isometric contraction in the target muscle group,
for 6 secs
Ballistic Stretching - ANSWER --Used for 3) Relax muscle group and passively stretch;
athletic drills hold for 30 sec to increase ROM
-Repeated bouncing movement to stretch 4) Greater stretch in final phase due to
targeted muscle group. AUTOGENIC inhibition
-Triggers stretch reflex and may increase risk for
injury
-Safe if done from low to high-velocity and
followed by static stretching Contract-Relax PNF - ANSWER -1) Passive
10-sec pre-stretch
2) Trainer applies resistance, counteracting
client's force of concentric contraction of target
Active Isolated Stretching (AIS) - muscle group, w/out completely restricting joint
ANSWER --Held only 2 seconds at a time. through its ROM.
-Several sets with specific # of reps and 3)Relax muscle group and passively stretch; hold
gradually increase resistance by a few degrees for 30 sec to increase ROM
each rep 4) Greater stretch during final phase due to
AUTOGENIC inhibition
Myofascial Release - ANSWER --Uses a
foam roller (or something similar) Hold-Relax with Agonist Contraction PNF -
-Relieves tension and improves flexibility in the ANSWER -1)Relax muscle group and
FASCIA (system of connective tissues that passively stretch.
covers the whole body) and underlying muscle. - 2) Concentrically contract opposing muscle group
Small continuous back-and-forth movements (of muscle group that's targeted); hold for 30 sec
-Over an area of 2-6 in. for 30-60 sec to increase ROM
-Amount of pressure is determined by client's 3) Greater stretch during final phase due to
, ACE Personal Trainer Exam Questions with Answers Graded A 2025
RECIPROCAL and AUTOGENIC inhibition
Suggestions for High-Risk Individuals -
ANSWER --Medical exam and doctor
Health Risk Appraisal - ANSWER --A supervision is recommended
screening that addresses:
-signs and symptoms of disease
-risk factors
-family history Moderate-Intensity Exercise - ANSWER --
-Info can help ID the presence of CVD, 40-60% of VO2R (VO2 Max - resting VO2) or
Pulmonary, or other diseases. HRR
-VT1 is recommended upper limit
PAR-Q - ANSWER --Brief, self-
administered medical questionnaire Kinetic Chain - ANSWER --Combination of
-Safe pre-exercise screening measure for low-to- several successively arranged joints making a
moderate (but not vigorous) exercise training complex motor unit.
-Either open or closed.
ACSM Risk Stratification - ANSWER --
More comprehensive risk-factoring process Open Kinetic Chain Movement - ANSWER -
-Determined by # of points. -Combination of successively arranged joints
- 1 or less is LOW-RISK that's DISTAL aspect of extremity (end of chain
- > or =2 is MEDIUM RISK farthest from body) moves freely and is not fixed
- Being symptomatic or having known disease is to an object.
HIGH RISK -I.E. Seated leg extension, Leg Curl, Bench
Press, Dumbbell Biceps Curl, Lat Pull-Down
Suggestions for Low-Risk Individuals -
ANSWER --Medical exam or Doctor Closed Kinetic Chain Movement -
supervision is not necessary 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 .
Suggestions for Moderate-Risk Individuals - -I.E. Squat, Leg Press, Wall Slides, Lunges,
ANSWER --Medical exam is not necessary Elliptical Training, Stair Stepper, Versa Climber,
for moderate exercise but is recommended for Push-ups
vigorous exercise.
-No doctor supervision necessary for
submaximal test but is recommended for
maximal test. The Thomas Test - ANSWER --
Quick/Simple assessment that examines length
, ACE Personal Trainer Exam Questions with Answers Graded A 2025
of muscles involved in hip flexion
-Length helps determine tightness of primary hip False positive of the Thomas Test - ILLIOPSOAS
flexor muscles (RECTUS FEMORIS, will appear tight when not - ANSWER -If
ILLIOPSOAS, ILLIOTIBIAL band) client is pulling their knee toward chest too far
1) Have client sit on bench/table on their ISCHAL and there's a posterior tilt of pelvis, it will be a ...
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. False negative of the Thomas Test - hip flexors
LUMBAR region of back in contact w/ bench with appear fine when they aren't -
3) Have client bring both knees toward chest and ANSWER -If client is not pulling their knee
then release 1 leg so it's extended and touches back far enough, is lifting the LUMBAR back off
bench the surface (LORDOSIS), or creating a posterior
pelvic tilt, it will be a ...
Good Flexibility in the ILLIOPSOAS -
ANSWER -Assessment of Thomas Test - Don't perform the Thomas Test -
-What it means when client's lower leg touches ANSWER -Before assessing your client,
the surface...? ask if they have a sore or injured back. If they
answer yes ...
The individual has tight hip flexors (including
RECTUS FEMORIS, ILLIOPSOAS, and Posture - ANSWER --Biomechanical
ILLIOTIBIAL BAND). - ANSWER - alignment of individual body parts and orientation
Assessment of Thomas Test - of the body
-What it means when client's back of the leg is
even slightly off the surface...?
Balance - ANSWER --Maintaining body's
position over it's base of support (BOS) w/in
Tight RECTUS FEMORIS (crosses the hip and
stability limits
knee joint) - ANSWER -Assessment of
Thomas Test -
-What it means when client's knee is bent 70
degrees or less
Lordosis - ANSWER --Increased anterior
lumbar curve (bottom and belly out)
-Lead to tension on the spine and low-back pain.
(A Big Lord with a Big Belly)
The ILLIOTIBIAL BAND is tight -
ANSWER -Assessment of Thomas Test -
- What it means when client's leg abducts or is
angled outward during the test Kyphosis - ANSWER --Increased posterior
thoracic curve (round shoulders like hunchback) -
-Commonly seen in older adults w/
Static Stretching - ANSWER -Most pain tolerance
common stretching technique
-Extending the targeted muscle group to its max
point and holding it for 30 sec or more.
2 Forms: Proprioceptive Neuromuscular Facilitation (PNF)
-Active- Added force is applied by the individual - ANSWER --Use of AUTOGENIC and
-Passive- Added force is applied by an external RECIPROCAL inhibition
force -3 forms:
-Hold-Relax
-Contract-Relax
-Hold-Relax with agonist contraction
Dynamic Stretching - ANSWER --
Continuous movement patterns that mimic the
exercise or sport to be performed.
-Purpose is to improve flexibility for a given sport Hold-Relax PNF - ANSWER -1) Passive 10-
or activity sec pre-stretch
2) Hold and resist applied force, causing
isometric contraction in the target muscle group,
for 6 secs
Ballistic Stretching - ANSWER --Used for 3) Relax muscle group and passively stretch;
athletic drills hold for 30 sec to increase ROM
-Repeated bouncing movement to stretch 4) Greater stretch in final phase due to
targeted muscle group. AUTOGENIC inhibition
-Triggers stretch reflex and may increase risk for
injury
-Safe if done from low to high-velocity and
followed by static stretching Contract-Relax PNF - ANSWER -1) Passive
10-sec pre-stretch
2) Trainer applies resistance, counteracting
client's force of concentric contraction of target
Active Isolated Stretching (AIS) - muscle group, w/out completely restricting joint
ANSWER --Held only 2 seconds at a time. through its ROM.
-Several sets with specific # of reps and 3)Relax muscle group and passively stretch; hold
gradually increase resistance by a few degrees for 30 sec to increase ROM
each rep 4) Greater stretch during final phase due to
AUTOGENIC inhibition
Myofascial Release - ANSWER --Uses a
foam roller (or something similar) Hold-Relax with Agonist Contraction PNF -
-Relieves tension and improves flexibility in the ANSWER -1)Relax muscle group and
FASCIA (system of connective tissues that passively stretch.
covers the whole body) and underlying muscle. - 2) Concentrically contract opposing muscle group
Small continuous back-and-forth movements (of muscle group that's targeted); hold for 30 sec
-Over an area of 2-6 in. for 30-60 sec to increase ROM
-Amount of pressure is determined by client's 3) Greater stretch during final phase due to
, ACE Personal Trainer Exam Questions with Answers Graded A 2025
RECIPROCAL and AUTOGENIC inhibition
Suggestions for High-Risk Individuals -
ANSWER --Medical exam and doctor
Health Risk Appraisal - ANSWER --A supervision is recommended
screening that addresses:
-signs and symptoms of disease
-risk factors
-family history Moderate-Intensity Exercise - ANSWER --
-Info can help ID the presence of CVD, 40-60% of VO2R (VO2 Max - resting VO2) or
Pulmonary, or other diseases. HRR
-VT1 is recommended upper limit
PAR-Q - ANSWER --Brief, self-
administered medical questionnaire Kinetic Chain - ANSWER --Combination of
-Safe pre-exercise screening measure for low-to- several successively arranged joints making a
moderate (but not vigorous) exercise training complex motor unit.
-Either open or closed.
ACSM Risk Stratification - ANSWER --
More comprehensive risk-factoring process Open Kinetic Chain Movement - ANSWER -
-Determined by # of points. -Combination of successively arranged joints
- 1 or less is LOW-RISK that's DISTAL aspect of extremity (end of chain
- > or =2 is MEDIUM RISK farthest from body) moves freely and is not fixed
- Being symptomatic or having known disease is to an object.
HIGH RISK -I.E. Seated leg extension, Leg Curl, Bench
Press, Dumbbell Biceps Curl, Lat Pull-Down
Suggestions for Low-Risk Individuals -
ANSWER --Medical exam or Doctor Closed Kinetic Chain Movement -
supervision is not necessary 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 .
Suggestions for Moderate-Risk Individuals - -I.E. Squat, Leg Press, Wall Slides, Lunges,
ANSWER --Medical exam is not necessary Elliptical Training, Stair Stepper, Versa Climber,
for moderate exercise but is recommended for Push-ups
vigorous exercise.
-No doctor supervision necessary for
submaximal test but is recommended for
maximal test. The Thomas Test - ANSWER --
Quick/Simple assessment that examines length
, ACE Personal Trainer Exam Questions with Answers Graded A 2025
of muscles involved in hip flexion
-Length helps determine tightness of primary hip False positive of the Thomas Test - ILLIOPSOAS
flexor muscles (RECTUS FEMORIS, will appear tight when not - ANSWER -If
ILLIOPSOAS, ILLIOTIBIAL band) client is pulling their knee toward chest too far
1) Have client sit on bench/table on their ISCHAL and there's a posterior tilt of pelvis, it will be a ...
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. False negative of the Thomas Test - hip flexors
LUMBAR region of back in contact w/ bench with appear fine when they aren't -
3) Have client bring both knees toward chest and ANSWER -If client is not pulling their knee
then release 1 leg so it's extended and touches back far enough, is lifting the LUMBAR back off
bench the surface (LORDOSIS), or creating a posterior
pelvic tilt, it will be a ...
Good Flexibility in the ILLIOPSOAS -
ANSWER -Assessment of Thomas Test - Don't perform the Thomas Test -
-What it means when client's lower leg touches ANSWER -Before assessing your client,
the surface...? ask if they have a sore or injured back. If they
answer yes ...
The individual has tight hip flexors (including
RECTUS FEMORIS, ILLIOPSOAS, and Posture - ANSWER --Biomechanical
ILLIOTIBIAL BAND). - ANSWER - alignment of individual body parts and orientation
Assessment of Thomas Test - of the body
-What it means when client's back of the leg is
even slightly off the surface...?
Balance - ANSWER --Maintaining body's
position over it's base of support (BOS) w/in
Tight RECTUS FEMORIS (crosses the hip and
stability limits
knee joint) - ANSWER -Assessment of
Thomas Test -
-What it means when client's knee is bent 70
degrees or less
Lordosis - ANSWER --Increased anterior
lumbar curve (bottom and belly out)
-Lead to tension on the spine and low-back pain.
(A Big Lord with a Big Belly)
The ILLIOTIBIAL BAND is tight -
ANSWER -Assessment of Thomas Test -
- What it means when client's leg abducts or is
angled outward during the test Kyphosis - ANSWER --Increased posterior
thoracic curve (round shoulders like hunchback) -
-Commonly seen in older adults w/
