ACE Personal Trainer Exam Questions
and Answers.
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
Active Isolated Stretching (AIS) -
-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 -
-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) -
-Use of AUTOGENIC and RECIPROCAL inhibition
-3 forms:
-Hold-Relax
-Contract-Relax
-Hold-Relax with agonist contraction
Hold-Relax PNF -
1) Passive 10-sec pre-stretch
,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 -
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 -
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 -
-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-to-moderate (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 Individuals -
-Medical exam or Doctor supervision is not necessary
-
Suggestions for Moderate-Risk Individuals -
-Medical exam is not necessary for moderate exercise but is recommended for vigorous
exercise.
-No doctor supervision necessary for submaximal test but is recommended for maximal
test.
, Suggestions for High-Risk Individuals -
-Medical exam and doctor supervision is recommended
Moderate-Intensity Exercise -
-40-60% of VO2R (VO2 Max - resting VO2) or HRR
-VT1 is recommended upper limit
Kinetic Chain -
-Combination of several successively arranged joints making a complex motor unit.
-Either open or closed.
Open Kinetic Chain Movement -
-Combination of successively arranged joints that's DISTAL aspect of extremity (end of
chain farthest from body) moves freely and is not fixed to an object.
-I.E. Seated leg extension, Leg Curl, Bench Press, Dumbbell Biceps Curl, Lat Pull-Down
Closed Kinetic Chain Movement -
-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 .
-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/ less than 1/2 the thigh off
bench/table. LUMBAR region of back in contact w/ bench
3) Have client bring both knees toward chest and then release 1 leg so it's extended
and touches bench
Good Flexibility in the ILLIOPSOAS -
Assessment of Thomas Test -
-What it means when client's lower leg touches the surface...?
The individual has tight hip flexors (including RECTUS FEMORIS, ILLIOPSOAS, and
ILLIOTIBIAL BAND). -
Assessment of Thomas Test -
-What it means when client's back of the leg is even slightly off the surface...?
Tight RECTUS FEMORIS (crosses the hip and knee joint) -
Assessment of Thomas Test -
and Answers.
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
Active Isolated Stretching (AIS) -
-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 -
-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) -
-Use of AUTOGENIC and RECIPROCAL inhibition
-3 forms:
-Hold-Relax
-Contract-Relax
-Hold-Relax with agonist contraction
Hold-Relax PNF -
1) Passive 10-sec pre-stretch
,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 -
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 -
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 -
-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-to-moderate (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 Individuals -
-Medical exam or Doctor supervision is not necessary
-
Suggestions for Moderate-Risk Individuals -
-Medical exam is not necessary for moderate exercise but is recommended for vigorous
exercise.
-No doctor supervision necessary for submaximal test but is recommended for maximal
test.
, Suggestions for High-Risk Individuals -
-Medical exam and doctor supervision is recommended
Moderate-Intensity Exercise -
-40-60% of VO2R (VO2 Max - resting VO2) or HRR
-VT1 is recommended upper limit
Kinetic Chain -
-Combination of several successively arranged joints making a complex motor unit.
-Either open or closed.
Open Kinetic Chain Movement -
-Combination of successively arranged joints that's DISTAL aspect of extremity (end of
chain farthest from body) moves freely and is not fixed to an object.
-I.E. Seated leg extension, Leg Curl, Bench Press, Dumbbell Biceps Curl, Lat Pull-Down
Closed Kinetic Chain Movement -
-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 .
-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/ less than 1/2 the thigh off
bench/table. LUMBAR region of back in contact w/ bench
3) Have client bring both knees toward chest and then release 1 leg so it's extended
and touches bench
Good Flexibility in the ILLIOPSOAS -
Assessment of Thomas Test -
-What it means when client's lower leg touches the surface...?
The individual has tight hip flexors (including RECTUS FEMORIS, ILLIOPSOAS, and
ILLIOTIBIAL BAND). -
Assessment of Thomas Test -
-What it means when client's back of the leg is even slightly off the surface...?
Tight RECTUS FEMORIS (crosses the hip and knee joint) -
Assessment of Thomas Test -
