ACE Personal Trainer Exam

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

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

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

-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
-

Suggestions for Moderate-Risk Individuals

-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

-Medical exam and doctor supervision is recommended

Moderate-Intensity Exercise

-40-60% of VO2R (VO2 Max - resting VO2) or HRR
-VT1 is recommended upper limit

Kinetic Chain

-Combination of several successively arranged joints making a complex motor unit.
-Either open or closed.

Open Kinetic Chain Movement

-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

-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

-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

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).

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)

Assessment of Thomas Test -
-What it means when client's knee is bent 70 degrees or less

The ILLIOTIBIAL BAND is tight

Assessment of Thomas Test -
- What it means when client's leg abducts or is angled outward during the test

False positive of the Thomas Test - ILLIOPSOAS will appear tight when not

If client is pulling their knee toward chest too far and there's a posterior tilt of pelvis, it will be a ...

False negative of the Thomas Test - hip flexors with appear fine when they aren't

If client is not pulling their knee back far enough, is lifting the LUMBAR back off the surface (LORDOSIS), or creating a posterior pelvic tilt, it will be a ...

Don't perform the Thomas Test

Before assessing your client, ask if they have a sore or injured back. If they answer yes ...

Posture

-Biomechanical alignment of individual body parts and orientation of the body

Balance

-Maintaining body's position over it's base of support (BOS) w/in stability limits

Lordosis

-Increased anterior lumbar curve (bottom and belly out)
-Lead to tension on the spine and low-back pain.
(A Big Lord with a Big Belly)

Kyphosis

-Increased posterior thoracic curve (round shoulders like hunchback) --Commonly seen in older adults w/ OSTEOPOROSIS
(Has an "H" in the name, stands for "Hunchback")

Flat Back

-Decreased anterior lumbar curve (normal inward curve of back)
-Head exhibits a forward tilt.

Sway Back

-Decreased anterior lumbar curve
-Increased posterior thoracic curve
-Rounded shoulders, sunken chest, and forward-tilted head.
(Femur and head are farther forward than in kyphosis, and greater posterior deviation)

Scoliosis

-Excessive lateral spinal curvature
-More prevalent in women
-May cause pelvis and shoulders to be slightly uneven

Fatigue Postures

-Caused by stress, pain, injuries, or exhaustion from daily activities
-Results in temporary LORDOSIS or KYPHOSIS

Predicted 1 Repetition Max (RM) Assessment

= (lbs client can lift) x (Coefficient for # of reps completed)

Trial 1 Repetition Max (RM)

= (Weight of 3rd set) / (the % of 1 RM determined)

Actual 1 Repetition Max (RM) Assessment

1) Client warms up and begins light resistance (50% 1 RM) 10 reps or less and then rest 1 min
2) 2nd set increases weight to 70-75% of 1 RM and decrease # of reps (3-5) and rest 1 min
3) 3rd set 85-90% of 1 RM for 2-3 reps, and rest 2-4 min

Autogenic Inhibition

-GTO is activated by force on muscle tendon
-Relaxation of agonist muscle and Contraction of antagonist
-Seen during static stretching (i.e. low-force, long- duration stretch)

Reciprocal Inhibition

-Relaxation of antagonist muscle and contraction of agonist muscle.
-Seen during dynamic stretching.

Sagittal Plane

-Divides body into left and right halves.
-Any forward/backward movement parallel to line occurs in this plane
-Movements: FLEXION, EXTENSION, DORSIFLEXION, & PLANTAR FLEXION.
-I.E. Bicep curl, forward, or reverse lunges

Frontal Plane

-Divides body into front/back halves
-Any lateral (side) movement parallel to line occurs in this plane.
-Movements: ADDUCTION, ABDUCTION, ELEVATION, DEPRESSION, INVERSION, and EVERSION
-I.E. Dumbbell lateral (side) raise

Transverse Plane

-Divides body into top/bottom halves
-Movement parallel to waistline (aka rotational movement) occurs in this plane
-Movements: ROTATION, PRONATION, SUPINATION, HORIZONTAL FLEXION (ADduction), and HORIZONTAL EXTENSION (ABduction
-I.E. Horizontal Wood Chop

Flexion

DECREASING angle between two bones

Extension

INCREASING angle between two bones

Dorsiflexion

Moving TOP of foot toward the shin (only at the ankle)

Plantar Flexion

Moving SOLE of foot downward (pointing the toes)

Adduction

Motion TOWARD midline

Abduction

Motion AWAY from midline

Elevation

Moving to SUPERIOR position (only at the scapula)

Depression

Moving to INFERIOR position (only at the scapula)

Inversion

Lifting MEDIAL border of foot

Eversion

Lifting LATERAL border of foot

Rotation

INTERNAL (inward) or EXTERNAL (outward) turning about the vertical axis of the bone

Pronation

Rotation the hand and wrist MEDIALLY from the bone

Supination

Rotating the hand and wrist LATERALLY from bone

Horizontal Flexion (ADDuction)

-From 90-degree abducted arm position, humerus is flexed (adducted) toward the midline in transverse plane

Horizontal Extension (ABduction)

Return of humerus from horizontal flexion

Body Mass Index (BMI)

-Assesses client's body composition.
-Compares body weight to height
-Determines # that indicates underweight, normal weight, overweight, or obese.
- ... = Weight(kg)/Height(m)^2
Converting Lbs into Kg = (Lbs/2.2)
Converting Inches to Meters = (Inches x 2.54) / 100

Underweight

BMI <18.5

Normal Weight

BMI of 18.5-24.9

Overweight

BMI of 25.0-29.9

Grade 1 Obesity

BMI of 30.0-34.9

Grade 2 Obesity

BMI of 35.0-39.9

Grade 3 Obesity

BMI >40

Rapport

-Mutual understanding and trust a trainer and client seek to establish their 1st time meeting
-Foundation of ACE IFT model

Cardiovascular System

-Delivers O2 and nutrients body's tissues
-Removes waste (CO2 and other metabolic waste products)
-Closed circuit system made up of HEART, BLOOD VESSELS, BLOOD
1) Freshly oxygenated blood leaves lungs & enters LEFT side of heart through pulmonary veins
2)Blood enters LEFT ATRIUM, travels through MITRAL VALVE and into LEFT VENTRICLE
3) Blood leaves LEFT VENTRICLE, travels through AORTIC VALVE & up into AORTA
4) Blood enters AORTA & then is distributed through body (but not to the lungs)
5) Blood travels from ARTERIES, to ARTERIOLES, to CAPILLARIES (where O2 is transferred to working muscles), to VENULES, to VEINS, & back to heart.
6) Blood (now de-O2) returns to heart via SUPERIOR & INFERIOR VENA CAVA
7) Blood enters RIGHT ATRIUM from SUPERIOR/INFERIOR VENA CAVA, then through TRICUSPID VALVE to RIGHT VENTRICLE
8) Blood leaves RIGHT VENTRICLE & goes into RIGHT/LEFT PULMONARY ARTERIES (take it back to LUNGS to pick up more O2)

Respiratory System

-Provides a means to replace O2 and remove CO2 from the blood.
-Makes vocalization possible
-Important role in regulating acid-base balance during exercise

Digestive System

-Ingestion, movement, mechanical prep, & chemical digestion of food
-Absorption of digested food into circulatory and lymphatic systems
-Elimination of indigestible substances and waste products from body

Skeletal System

-Provides support, movement, protection, and formation of blood cells.
-206 bones in the body.

Nervous System

-Collects info about conditions in relation to body's external state
-Analyzes info and initialize responses to fulfill specific needs

Muscular System

Responsible for movement of various body parts.
3 types of muscle - skeletal muscle, smooth muscle, and cardiac muscle.

Synergist

-Muscles that assist agonist in causing a desired action
-May act as joint stabilizers, neutralize rotation, or be activated when external resistance increases or agonist becomes fatigued

Co-Contraction

-When agonist and antagonists contract together and a joint must be stabilized
-Important component of functional/usable strength b/c torso muscles must be able to stabilize spine to safely move external resistance

Calorie Deficit for Weight Management

3500 calories = 1 pound.
1) Desired weight loss (lbs) x 3500 (kcal) = Total Cal
2) Total Cal / Time Period = Calories per Time Period
3) Calories per Period / 7 (days) = Calorie Deficit per day required
* DBW = LBW / (1- DBF%)

Nutrition Needs for Active Adults

-45 to 65% of cal comes from carbs
-10-35% from protein
-20-35% from fats

Age Predicted Maximum Heart Rate (MHR)

- 220-Age
... x % intensity = Target Heart Rate (THR)
Example:
34 year old at 75% intensity
220-34=186 x .75 = 139.5 bpm

Karvonen Formula - Heart Rate Reserve (HRR)

220-Age = MHR
MHR - RHR = ...
(... x % intensity) + RHR = Target Heart Rate (THR)
Example:
34 year old, resting heart rate = 62 bpm, at 75% intensity
220-34 = 186 - 62 = 124 x .75 = 93 + 62 = 155 bpm

Desired Body Weight (DBW)

... = LBW / (1 - DBF%)
1) 100% - Fat % = Lean Body %
2) Body Weight x Lean Body % = LBW
3) 100% - Desired Fat% = Desired Lean %
4) LBW / Desired Lean % = ...

Fat

9 Calories per Gram

Carbohydrates

4 Calories per gram

Protein

4 Calories per gram

Muscle Spindle

-Provides info about changes in MUSCLE LENGTH
-Responds to stretch (dynamic & static changes in muscle length)
-Located within skeletal muscles

Golgi Tendon Organ (GTO)

-Provides info about changes in MUSCLE TENSION
-Responds to force
-Located w/in tendons
-Generally less active, less numerous, and slower to react

ACE IFT

Integrated Fitness Training Model

Joint Mobility

- # of Degrees an articulation (where two bones meet) can move before it's restricted by surrounding tissues (ligaments/ tendons/muscles/etc).
-AKA Range of Uninhibited Movement around a joint

Joint Stability

-Ability to maintain or control joint movement or position
-Achieved by actions of surrounding tissues & neuromuscular system.

Stability and Mobility Phase

-Goal is to develop postural stability through kinetic chain w/out compromising mobility at any point in chain

Proximal

Close to center/middle of body

Distal

-Far away from center/middle of body.

Lumbar Spine

Needs to be stable

Pelvis

Needs to be mobile/move freely

Thoracic Spine

-Needs to be mobile
-Shoulder attachments, clavicle, ribs, etc. attach to this area
-Think about movement that comes from upper back/shoulder/chest area.

Scapulothoracic Joint

-Needs to be stable
-Where scapula attaches to thorax
-More of a spot where the 2 meet, less of a joint.

Glenohumeral

-Needs to be mobile
-Connection between shoulder and arm.

Intensity Measurements

-Heart Rate (either % of MHR or % of HRR)
-Rate of Perceived Exertion
-VO2 (Aerobic Capacity)
-METS (Metabolic Equivalent)
-Ventilatory Threshold - VT1 and VT2 (the talk test)

Tanaka Formula

- 208 - (0.7 x age) = Max Heart Rate
- Considered more accurate

Rate of Perceived Exertion

-Measure of how client feels
-Accounts for psychological, musculoskeletal, & environmental factors.
-2 types - BORG and revised BORG

BORG Scale

-Developed by Gunnar Borg
-Standard means to evaluate client perception of exercise effort.
-Ranges from 6-20

Revised BORG Scale

-Developed by Gunnar Borg
-Ranges from 0-10