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ACE Personal Trainer Exam with correct answers
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ACE Personal Trainer Exam with correct answers
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ACE Personal Trainer Exam with correctanswers
Static \Stretching \- \ANSWERS✔✔ \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 \- \ANSWERS✔✔ \-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 \- \ANSWERS✔✔ \-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) \- \ANSWERS✔✔ \-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 \- \ANSWERS✔✔ \-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) \- \ANSWERS✔✔ \-Use \of \AUTOGENIC \and \RECIPROCAL
\inhibition
-3 \forms:
-Hold-Relax
\
-Contract-Relax
\
-Hold-Relax \with \agonist \contraction
\
Hold-Relax \PNF \- \ANSWERS✔✔ \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 \- \ANSWERS✔✔ \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 \- \ANSWERS✔✔ \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 \- \ANSWERS✔✔ \-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 \- \ANSWERS✔✔ \-Brief, \self-administered \medical \questionnaire
-Safe \pre-exercise \screening \measure \for \low-to-moderate \(but \not \vigorous) \exercise \training
ACSM \Risk \Stratification \- \ANSWERS✔✔ \-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 \- \ANSWERS✔✔ \-Medical \exam \or \Doctor \supervision \is \not
\necessary \
-
Suggestions \for \Moderate-Risk \Individuals \- \ANSWERS✔✔ \-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 \- \ANSWERS✔✔ \-Medical \exam \and \doctor \supervision \is
\recommended
Moderate-Intensity \Exercise \- \ANSWERS✔✔ \-40-60% \of \VO2R \(VO2 \Max \- \resting \VO2) \or \HRR
-VT1 \is \recommended \upper \limit
Kinetic \Chain \- \ANSWERS✔✔ \-Combination \of \several \successively \arranged \joints \making \a \complex
\motor \unit. \
-Either \open \or \closed.
Open \Kinetic \Chain \Movement \- \ANSWERS✔✔ \-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 \- \ANSWERS✔✔ \-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 \- \ANSWERS✔✔ \-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 \- \ANSWERS✔✔ \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). \-
\ANSWERS✔✔ \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) \- \ANSWERS✔✔ \Assessment \of \Thomas \Test \- \
-What \it \means \when \client's \knee \is \bent \70 \degrees \or \less
The \ILLIOTIBIAL \BAND \is \tight \- \ANSWERS✔✔ \Assessment \of \Thomas \Test \- \
- \What \it \means \when \client's \leg \abducts \or \is \angled \outward \during \the \test
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