ACE Personal Trainer Exam Questions
and answers | With complete solution |
Rated A+ 2024/25 NEWEST
Static Stretching - Most common stretching technique
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-Extending the targeted muscle group to its max point and holding it for 30 sec or 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 ii ii ii ii ii ii ii ii
Dynamic Stretching - -Continuous movement patterns that mimic the exercise or sport to
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be performed.
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-Purpose is to improve flexibility for a given sport or activity
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Ballistic Stretching - -Used for athletic drills
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-Repeated bouncing movement to stretch targeted muscle group. ii ii ii ii ii ii ii ii
-Triggers stretch reflex and may increase risk for injury ii ii ii ii ii ii ii ii
-Safe if done from low to high-velocity and followed by static stretching
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Active Isolated Stretching (AIS) - -Held only 2 seconds at a time.
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-Several sets with specific # of reps and gradually increase resistance by a few degrees
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each rep
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Myofascial Release - -Uses a foam roller (or something similar)
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-Relieves tension and improves flexibility in the FASCIA (system of connective tissues that
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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) - -Use of AUTOGENIC and
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RECIPROCAL inhibition
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-3 forms: ii
-Hold-Relax
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-Contract-Relax
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-Hold-Relax with agonist contraction
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Hold-Relax PNF - 1) Passive 10-sec pre-stretch
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2) Hold and resist applied force, causing isometric contraction in the target muscle group,
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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 - 1) Passive 10-sec pre-stretch
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2) Trainer applies resistance, counteracting client's force of concentric contraction of target
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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 - 1)Relax muscle group and passively stretch.
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2) Concentrically contract opposing muscle group (of muscle group that's targeted); hold
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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 - -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 - -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 - -More comprehensive risk-factoring process
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-Determined by # of points. ii ii ii ii ii
- 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 - -Medical exam or Doctor supervision is not
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necessary
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-
Suggestions for Moderate-Risk Individuals - -Medical exam is not necessary for
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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 - -Medical exam and doctor supervision is
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recommended
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Moderate-Intensity Exercise - -40-60% of VO2R (VO2 Max - resting VO2) or HRR
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-VT1 is recommended upper limit
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Kinetic Chain - -Combination of several successively arranged joints making a complex
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motor unit.
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-Either open or closed. ii ii ii
, Open Kinetic Chain Movement - -Combination of successively arranged joints that's
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DISTAL aspect of extremity (end of chain farthest from body) moves freely and is not fixed
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to an object.
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-I.E. Seated leg extension, Leg Curl, Bench Press, Dumbbell Biceps Curl, Lat Pull-Down
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Closed Kinetic Chain Movement - -DISTAL segment has external resistance and it
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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 . ii ii ii ii
-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 - -Quick/Simple assessment that examines length of muscles involved
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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 bench/table.
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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 and
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touches bench
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Good Flexibility in the ILLIOPSOAS - 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). - 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) - 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 - 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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False positive of the Thomas Test - ILLIOPSOAS will appear tight when not - If client is
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pulling their knee toward chest too far and there's a posterior tilt of pelvis, it will be a ...
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False negative of the Thomas Test - hip flexors with appear fine when they aren't - If client
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is not pulling their knee back far enough, is lifting the LUMBAR back off the surface
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(LORDOSIS), or creating a posterior pelvic tilt, it will be a ...
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Don't perform the Thomas Test - Before assessing your client, ask if they have a sore or
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injured back. If they answer yes ...
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