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ACE PERSONAL TRAINER EXAM STUDY SET
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ACE PERSONAL TRAINER EXAM STUDY SET Static Stretching - ANSWER The most popular stretching technique -Stretching the targeted muscle group to its maximum length and holding i t for 30 seconds or longer. Two Forms: -Active - The individual applies additional force. -Passive- An external force applies additional force. ANSWER: Dynamic stretching involves continuous movement patterns that imi tate the workout or sport to be performed. -The purpose is to enhance flexibility for a certain sport or activity. ANSWER: Ballistic Stretching is used for sports drills. -Use repeated bouncing movements to stretch the targeted muscle segmen t. -Triggers the stretch reflex, which may increase the risk of injury. -Safe when performed from low to high velocity and followed by static stretching . Active Isolated Stretching (AIS) - ANSWER - Hold for 2 seconds at a time. -Several sets with a certain number of reps, gradually increasing resistance by a few degrees per rep. Myofascial Release - Answer - Uses a foam roller (or something similar). -Reduces tension and increases flexibility in the FASCIA (a system of connective tissues that covers the entire body) and underlying muscle. -Small, steady back-and-forth movements -For an area of 2-6 inches. For 30-60 seconds. -The amount of pressure depends on the client's pain tolerance. Proprioceptive Neuromuscular Facilitation (PNF) - ANSWER -Use of autogenic and reciprocal inhibition. -3 forms: -Hold-Relax -Contract-Relax -Hold and relax with agonist contraction. Hold-Relax PNF - Answer 1: Passive 10-second pre-stretch 2) Hold and resist the administered force, creating an isometric contraction i n the target muscle group, for 6 seconds. 3) Relax the muscle area and passively stretch; hold for 30 seconds to enha nce ROM. 4) Increased stretch in the last phase due to AUTOGENIC suppression. Contract Relax PNF - ANSWER 1) Passive 10-second pre-stretch. 2) The trainer uses resistance to counterbalance the client's force of concentric contraction of the target muscle group while not entirely restricting the joint' s range of motion. 3)Relax muscle groups and passively stretch; hold for 30 seconds to enhance RO M. 4) Increased stretch in the last phase due to AUTOGENIC suppression. Hold-Relax with Agonist Contraction PNF - ANSWER 1) Relax the muscle grou p and passively stretch. 2) Concentrically contract the opposing muscle group (of the targeted muscle group) and hold for 30 seconds to enhance ROM. 3) Greater stretch during the last phase due to reciprocal and autogenic inhi bition. Health Risk Assessment - ANSWER -A screening that addresses: -Symptoms and indicators of sickness -Risk factors -Family history -Information can aid in detecting the presence of CVD, pulmonary, or other disorders. PAR- Q - ANSWER - A brief, self-administered medical questionnaire. -A safe pre-exercise screening tool for low- to-moderate (but not vigorous) exercise training. ACSM Risk Stratification - ANSWER: A more extensive risk-factoring process - Determined by the number of points. - 1 or less is low risk. - > or = 2 indicates MEDIUM RISK. - Being symptomatic or with a known disease is a HIGH RISK. Suggestions for Low-Risk Individuals - ANSWER: A medical exam or docto r supervision is not required. - Suggestions for Moderate-Risk Individuals - ANSWER: A medical exam is not required for moderate exercise, but it is recommended for severe exercise. -Submaximal tests do not require doctor supervision, but maximum tests do. Suggestions for High-Risk Individuals - ANSWE R -A medical exam with doctor supervision is recommended. Moderate-Intensity Exercise - Answer: - 40-60% of VO2R (VO2 Max - resting VO2) or HRR. -VT1 is the suggested upper limit. Kinetic Chain - ANSWER - A complex motor unit formed by combining num erous successively organized joints. -Open or closed. Open Kinetic Chain Movement - ANSWER -A combination of consecutively organized joints in which the DISTAL aspect of the extremities (the end of the chain farthest from the body) travels freely and is not attached to an object. -I.E. Seated leg extension, leg curl, bench press, dumbbell biceps curl, and lat pull-down. Closed Kinetic Chain Movement - ANSWER - The DISTAL section contains external resistance that restricts movement.The benefits of buying summaries with Stuvia:
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