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ACE Personal Trainer Exam Study Guide with complete Solutions
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ACE Personal Trainer Exam Study Guide with complete Solutions
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©PREP4EXAMS@2024/2025 REAL EXAM DUMPS Monday@ August 5@ 2024 6@07 PMACE Personal Trainer Exam Study Guide with complete Solutions
Static Stretching - 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 - 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 - 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) - Answer✔️✔️--Held only 2 seconds at a time.
,©PREP4EXAMS@2024/2025 REAL EXAM DUMPS Monday@ August 5@ 2024 6@07 PM
-Several sets with specific # of reps and gradually increase resistance by a few
degrees each rep
Myofascial Release - 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) - Answer✔️✔️--Use of
AUTOGENIC and RECIPROCAL inhibition
-3 forms:
-Hold-Relax
-Contract-Relax
-Hold-Relax with agonist contraction
Hold-Relax PNF - Answer✔️✔️-1) Passive 10-sec pre-stretch
2) Hold and resist applied force, causing isometric contraction in the target muscle
group, for 6 secs
,©PREP4EXAMS@2024/2025 REAL EXAM DUMPS Monday@ August 5@ 2024 6@07 PM
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 - 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 - 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 - Answer✔️✔️--A screening that addresses:
-signs and symptoms of disease
-risk factors
-family history
, ©PREP4EXAMS@2024/2025 REAL EXAM DUMPS Monday@ August 5@ 2024 6@07 PM
-Info can help ID the presence of CVD, Pulmonary, or other diseases.
PAR-Q - Answer✔️✔️--Brief, self-administered medical questionnaire
-Safe pre-exercise screening measure for low-to-moderate (but not vigorous)
exercise training
ACSM Risk Stratification - 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 - Answer✔️✔️--Medical exam or Doctor
supervision is not necessary
-
Suggestions for Moderate-Risk Individuals - Answer✔️✔️--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.
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