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ACE Personal Trainer Exam Questions & 100% Correct Answer
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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 :~~ -C...

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Document information

  • September 9, 2024
  • 64
  • 2024/2025
  • Exam (elaborations)
  • Questions & answers

Subjects

  • ace personal trainer exam questions 100 correc
  • static stretching most common stretching tec

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  • ACE
  • ACE

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1 | P a g e | © copyright 2024/2025 | Grade A+




ACE Personal Trainer Exam Questions
& 100% Correct 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




Master01 | September, 2024/2025 | Latest update

, 2 | P a g e | © copyright 2024/2025 | Grade A+




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




Master01 | September, 2024/2025 | Latest update

, 3 | P a g e | © copyright 2024/2025 | Grade A+


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




Master01 | September, 2024/2025 | Latest update

, 4 | P a g e | © copyright 2024/2025 | Grade A+


✓ :~~ -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

-



Master01 | September, 2024/2025 | Latest update

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