ACE PERSONAL TRAINER EXAM

• | Page

ACE PERSONAL TRAINER EXAM

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

• / 4

• | 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 2 / 4

• | Page

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: 3 / 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 -

• / 4