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ACE Personal Trainer Exam questions ans answers 2024/25 A+ Grade
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ACE Personal Trainer Exam questions ans answers 2024/25 A+ GradeACE Personal Trainer Exam questions ans answers 2024/25 A+ GradeACE Personal Trainer Exam questions ans answers 2024/25 A+ GradeACE Personal Trainer Exam questions ans answers 2024/25 A+ GradeACE Personal Trainer Exam questions ans ans...

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  • November 29, 2024
  • 25
  • 2024/2025
  • Exam (elaborations)
  • Questions & answers

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  • ACE Personal Trainer
  • ACE Personal Trainer

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ACE Personal Trainer Exam questions
ans answers 2024/25 A+ Grade
Static Stretching - Answer ✔✔ - Most common stretching technique
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-Extending the targeted muscle group to its max point and holding it for 30 sec or
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more.
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2 Forms:
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-Active- Added force is applied by the individual
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-Passive- Added force is applied by an external force
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Dynamic Stretching - Answer ✔✔ - -Continuous movement patterns that mimic the
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exercise or sport to be performed.
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-Purpose is to improve flexibility for a given sport or activity
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Ballistic Stretching - Answer ✔✔ - -Used for athletic drills
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-Repeated bouncing movement to stretch targeted muscle group.
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-Triggers stretch reflex and may increase risk for injury
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-Safe if done from low to high-velocity and followed by static stretching
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Active Isolated Stretching (AIS) - Answer ✔✔ - -Held only 2 seconds at a time.
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-Several sets with specific # of reps and gradually increase resistance by a few
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degrees each rep
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Myofascial Release - Answer ✔✔ - -Uses a foam roller (or something similar)
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-Relieves tension and improves flexibility in the FASCIA (system of connective tissues
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that covers the whole body) and underlying muscle. -Small continuous back-and-forth
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movements
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-Over an area of 2-6 in. for 30-60 sec
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-Amount of pressure is determined by client's pain tolerance
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Proprioceptive Neuromuscular Facilitation (PNF) - Answer ✔✔ - -Use of .P .P .P .P .P .P .P .P .P .P .P



AUTOGENIC and RECIPROCAL inhibition
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-3 forms: .P



-Hold-Relax
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-Contract-Relax
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-Hold-Relax with agonist contraction
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Hold-Relax PNF - Answer ✔✔ - 1) Passive 10-sec pre-stretch
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2) Hold and resist applied force, causing isometric contraction in the target muscle
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group, for 6 secs
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,3) Relax muscle group and passively stretch; hold for 30 sec to increase ROM
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4) Greater stretch in final phase due to AUTOGENIC inhibition
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Contract-Relax PNF - Answer ✔✔ - 1) Passive 10-sec pre-stretch .P .P .P .P .P .P .P .P .P .P .P



2) Trainer applies resistance, counteracting client's force of concentric contraction of
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target muscle group, w/out completely restricting joint through its ROM.
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3)Relax muscle group and passively stretch; hold for 30 sec to increase ROM
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4) Greater stretch during final phase due to AUTOGENIC inhibition
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Hold-Relax with Agonist Contraction PNF - Answer ✔✔ - 1)Relax muscle group and
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passively stretch.
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2) Concentrically contract opposing muscle group (of muscle group that's targeted);
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hold for 30 sec to increase ROM
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3) Greater stretch during final phase due to RECIPROCAL and AUTOGENIC inhibition
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Health Risk Appraisal - Answer ✔✔ - -A screening that addresses:
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-signs and symptoms of disease
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-risk factors
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-family history
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-Info can help ID the presence of CVD, Pulmonary, or other diseases.
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PAR-Q - Answer ✔✔ - -Brief, self-administered medical questionnaire
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-Safe pre-exercise screening measure for low-to-moderate (but not vigorous) exercise
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training
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ACSM Risk Stratification - Answer ✔✔ - -More comprehensive risk-factoring process
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-Determined by # of points. .P .P .P .P .P



- 1 or less is LOW-RISK
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- > or =2 is MEDIUM RISK
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- Being symptomatic or having known disease is HIGH RISK
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Suggestions for Low-Risk Individuals - Answer ✔✔ - -Medical exam or Doctor .P .P .P .P .P .P .P .P .P .P .P .P .P



supervision is not necessary
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-

Suggestions for Moderate-Risk Individuals - Answer ✔✔ - -Medical exam is not .P .P .P .P .P .P .P .P .P .P .P .P .P



necessary for moderate exercise but is recommended for vigorous exercise.
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-No doctor supervision necessary for submaximal test but is recommended for maximal
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test.
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Suggestions for High-Risk Individuals - Answer ✔✔ - -Medical exam and doctor .P .P .P .P .P .P .P .P .P .P .P .P .P



supervision is recommended
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Moderate-Intensity Exercise - Answer ✔✔ - -40-60% of VO2R (VO2 Max - resting .P .P .P .P .P .P .P .P .P .P .P .P .P .P



VO2) or HRR
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, -VT1 is recommended upper limit
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Kinetic Chain - Answer ✔✔ - -Combination of several successively arranged joints
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making a complex motor unit.
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-Either open or closed. .P .P .P




Open Kinetic Chain Movement - Answer ✔✔ - -Combination of successively
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arranged joints that's DISTAL aspect of extremity (end of chain farthest from body)
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moves freely and is not fixed to an object.
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-I.E. Seated leg extension, Leg Curl, Bench Press, Dumbbell Biceps Curl, Lat Pull-
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Down

Closed Kinetic Chain Movement - Answer ✔✔ - -DISTAL segment has external
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resistance and it restrains movement
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-Distal end of extremity is fixed, emphasizing joint compression and stabilizing the joint.
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-Considered more functional . .P .P .P .P



-I.E. Squat, Leg Press, Wall Slides, Lunges, Elliptical Training, Stair Stepper, Versa
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Climber, Push-ups
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The Thomas Test - Answer ✔✔ - -Quick/Simple assessment that examines length of
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muscles involved in hip flexion
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-Length helps determine tightness of primary hip flexor muscles (RECTUS FEMORIS,
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ILLIOPSOAS, ILLIOTIBIAL band)
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1) Have client sit on bench/table on their ISCHAL TUBEROSITY (the boney point we
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normally sit on)
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2) Take client back until lying in supine position w/ less than 1/2 the thigh off
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bench/table. LUMBAR region of back in contact w/ bench
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3) Have client bring both knees toward chest and then release 1 leg so it's extended
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and touches bench
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Good Flexibility in the ILLIOPSOAS - Answer ✔✔ - Assessment of Thomas Test -
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-What it means when client's lower leg touches the surface...?
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The individual has tight hip flexors (including RECTUS FEMORIS, ILLIOPSOAS, and
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ILLIOTIBIAL BAND). - Answer ✔✔ - Assessment of Thomas Test -
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-What it means when client's back of the leg is even slightly off the surface...?
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Tight RECTUS FEMORIS (crosses the hip and knee joint) - Answer ✔✔ -
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Assessment of Thomas Test -
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-What it means when client's knee is bent 70 degrees or less
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The ILLIOTIBIAL BAND is tight - Answer ✔✔ - Assessment of Thomas Test -
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- What it means when client's leg abducts or is angled outward during the test
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