ACE Personal Trainer Exam Questions
with Correct Answers 100% Pass
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
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 AUTOGENICRand RECIPROCAL inhibition
-3 forms:
-Hold-Relax
-Contract-Relax
-Hold-Relax with agonist contraction
Hold-Relax PNF - CORRECT ANSWER -1) Passive 10-sec pre-stretch
2) Hold and resist applied force, causing isometric contraction in the target muscle group, for 6 s
ecs
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 mus
cle 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 duringRfinal 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 RiskRAppraisal - CORRECT ANSWER --A screening that addresses:
-signs and symptoms of disease
,-risk Lfactors
-family Lhistory
-Info Lcan Lhelp LID Lthe Lpresence Lof LCVD, LPulmonary, Lor Lother Ldiseases.
PAR-Q L- LCORRECT LANSWER L--Brief, Lself-administered Lmedical Lquestionnaire
-Safe Lpre-exercise Lscreening Lmeasure Lfor Llow-to-moderate L(but Lnot Lvigorous) Lexercise Ltraining
ACSM LRisk LStratification L- LCORRECT LANSWER L--More Lcomprehensive Lrisk-factoring Lprocess
-Determined Lby L# Lof Lpoints.
- 1 Lor Lless Lis LLOW-RISK
- > Lor L=2 Lis LMEDIUM LRISK
- BeingRsymptomatic Lor Lhaving Lknown Ldisease Lis LHIGH LRISK
Suggestions Lfor LLow-Risk LIndividuals L- LCORRECT LANSWER L-
- LMedical Lexam Lor LDoctor Lsupervision Lis Lnot Lnecessary
-
Suggestions Lfor LModerate-Risk LIndividuals L- LCORRECT LANSWER L--
Medical Lexam Lis Lnot Lnecessary Lfor Lmoderate Lexercise Lbut Lis Lrecommended Lfor Lvigorous
Lexercise.
-No Ldoctor Lsupervision Lnecessary Lfor Lsubmaximal Ltest Lbut Lis Lrecommended Lfor Lmaximal Ltest.
Suggestions Lfor LHigh-Risk LIndividuals L- LCORRECT LANSWER L-
- LMedical Lexam Land Ldoctor Lsupervision Lis Lrecommended
Moderate-Intensity LExercise L- LCORRECT LANSWER L--40-60% Lof LVO2R L(VO2 LMax L-
Lresting LVO2) Lor LHRR
-VT1 Lis Lrecommended Lupper Llimit
, Kinetic LChain L- LCORRECT LANSWER L--
Combination Lof Lseveral Lsuccessively Larranged Ljoints Lmaking La Lcomplex Lmotor Lunit.
-Either Lopen Lor Lclosed.
Open LKinetic LChain LMovement L- LCORRECT LANSWER L--
Combination Lof Lsuccessively Larranged Ljoints Lthat's LDISTAL Laspect Lof Lextremity L(end Lof Lchain
Lfart Lhest Lfrom Lbody) Lmoves Lfreely Land Lis Lnot Lfixed Lto Lan Lobject.
-I.E. LSeated Lleg Lextension, LLeg LCurl, LBench LPress, LDumbbell LBiceps LCurl, LLat LPull-Down
Closed LKinetic LChain LMovement L- LCORRECT LANSWER L--
DISTAL Lsegment Lhas Lexternal Lresistance Land Lit Lrestrains Lmovement
-Distal Lend Lof Lextremity Lis Lfixed, Lemphasizing Ljoint Lcompression Land Lstabilizing Lthe Ljoint.
-Considered Lmore Lfunctional L.
-I.E. LSquat, LLeg LPress, LWall LSlides, LLunges, LElliptical LTraining, LStair LStepper, LVersa LClimber,
LPush- Lups
The LThomas LTest L- LCORRECT LANSWER L--
Quick/Simple Lassessment Lthat Lexamines Llength Lof Lmuscles Linvolved Lin Lhip Lflexion
-
Length Lhelps Ldetermine Ltightness Lof Lprimary Lhip Lflexor Lmuscles L(RECTUS LFEMORIS, LILLIOPSOAS,
LILLIOTIBIAL Lband)
1) Have Lclient Lsit Lon Lbench/table Lon Ltheir LISCHAL LTUBEROSITY L(the Lboney Lpoint Lwe
Lnormally Lsit Lon)
2) Take Lclient Lback Luntil Llying Lin Lsupine Lposition Lw/ Lless Lthan L1/2 Lthe Lthigh Loff
Lbench/table. LLUM LBAR Lregion Lof Lback Lin Lcontact Lw/ Lbench
3) Have Lclient Lbring Lboth Lknees Ltoward Lchest Land Lthen Lrelease L1 Lleg Lso Lit's Lextended Land
Ltouche Ls Lbench
with Correct Answers 100% Pass
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
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 AUTOGENICRand RECIPROCAL inhibition
-3 forms:
-Hold-Relax
-Contract-Relax
-Hold-Relax with agonist contraction
Hold-Relax PNF - CORRECT ANSWER -1) Passive 10-sec pre-stretch
2) Hold and resist applied force, causing isometric contraction in the target muscle group, for 6 s
ecs
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 mus
cle 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 duringRfinal 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 RiskRAppraisal - CORRECT ANSWER --A screening that addresses:
-signs and symptoms of disease
,-risk Lfactors
-family Lhistory
-Info Lcan Lhelp LID Lthe Lpresence Lof LCVD, LPulmonary, Lor Lother Ldiseases.
PAR-Q L- LCORRECT LANSWER L--Brief, Lself-administered Lmedical Lquestionnaire
-Safe Lpre-exercise Lscreening Lmeasure Lfor Llow-to-moderate L(but Lnot Lvigorous) Lexercise Ltraining
ACSM LRisk LStratification L- LCORRECT LANSWER L--More Lcomprehensive Lrisk-factoring Lprocess
-Determined Lby L# Lof Lpoints.
- 1 Lor Lless Lis LLOW-RISK
- > Lor L=2 Lis LMEDIUM LRISK
- BeingRsymptomatic Lor Lhaving Lknown Ldisease Lis LHIGH LRISK
Suggestions Lfor LLow-Risk LIndividuals L- LCORRECT LANSWER L-
- LMedical Lexam Lor LDoctor Lsupervision Lis Lnot Lnecessary
-
Suggestions Lfor LModerate-Risk LIndividuals L- LCORRECT LANSWER L--
Medical Lexam Lis Lnot Lnecessary Lfor Lmoderate Lexercise Lbut Lis Lrecommended Lfor Lvigorous
Lexercise.
-No Ldoctor Lsupervision Lnecessary Lfor Lsubmaximal Ltest Lbut Lis Lrecommended Lfor Lmaximal Ltest.
Suggestions Lfor LHigh-Risk LIndividuals L- LCORRECT LANSWER L-
- LMedical Lexam Land Ldoctor Lsupervision Lis Lrecommended
Moderate-Intensity LExercise L- LCORRECT LANSWER L--40-60% Lof LVO2R L(VO2 LMax L-
Lresting LVO2) Lor LHRR
-VT1 Lis Lrecommended Lupper Llimit
, Kinetic LChain L- LCORRECT LANSWER L--
Combination Lof Lseveral Lsuccessively Larranged Ljoints Lmaking La Lcomplex Lmotor Lunit.
-Either Lopen Lor Lclosed.
Open LKinetic LChain LMovement L- LCORRECT LANSWER L--
Combination Lof Lsuccessively Larranged Ljoints Lthat's LDISTAL Laspect Lof Lextremity L(end Lof Lchain
Lfart Lhest Lfrom Lbody) Lmoves Lfreely Land Lis Lnot Lfixed Lto Lan Lobject.
-I.E. LSeated Lleg Lextension, LLeg LCurl, LBench LPress, LDumbbell LBiceps LCurl, LLat LPull-Down
Closed LKinetic LChain LMovement L- LCORRECT LANSWER L--
DISTAL Lsegment Lhas Lexternal Lresistance Land Lit Lrestrains Lmovement
-Distal Lend Lof Lextremity Lis Lfixed, Lemphasizing Ljoint Lcompression Land Lstabilizing Lthe Ljoint.
-Considered Lmore Lfunctional L.
-I.E. LSquat, LLeg LPress, LWall LSlides, LLunges, LElliptical LTraining, LStair LStepper, LVersa LClimber,
LPush- Lups
The LThomas LTest L- LCORRECT LANSWER L--
Quick/Simple Lassessment Lthat Lexamines Llength Lof Lmuscles Linvolved Lin Lhip Lflexion
-
Length Lhelps Ldetermine Ltightness Lof Lprimary Lhip Lflexor Lmuscles L(RECTUS LFEMORIS, LILLIOPSOAS,
LILLIOTIBIAL Lband)
1) Have Lclient Lsit Lon Lbench/table Lon Ltheir LISCHAL LTUBEROSITY L(the Lboney Lpoint Lwe
Lnormally Lsit Lon)
2) Take Lclient Lback Luntil Llying Lin Lsupine Lposition Lw/ Lless Lthan L1/2 Lthe Lthigh Loff
Lbench/table. LLUM LBAR Lregion Lof Lback Lin Lcontact Lw/ Lbench
3) Have Lclient Lbring Lboth Lknees Ltoward Lchest Land Lthen Lrelease L1 Lleg Lso Lit's Lextended Land
Ltouche Ls Lbench
