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ACE test
| Question | Answer |
|---|---|
| Personal Trainer Role | Designs and implements safe, effective exercise programs for apparently healthy individuals and those cleared for exercise |
| Scope of Practice | Legal boundaries defining what a personal trainer can and cannot do |
| ACE Code of Ethics | Professional standards guiding trainer behavior and client care |
| Informed Consent | Document explaining program risks and benefits that a client signs before training |
| Liability | Legal responsibility for one’s actions or omissions |
| Negligence | Failure to act as a reasonable professional would under similar circumstances |
| Health History Questionnaire | Screening tool used to identify medical risks before exercise |
| PAR-Q+ | Physical Activity Readiness Questionnaire used to determine readiness for exercise |
| Risk Stratification | Classification of clients based on cardiovascular and health risk factors |
| Medical Clearance | Approval from a healthcare provider allowing exercise participation |
| Cardiorespiratory Fitness | Ability of the heart, lungs, and blood vessels to deliver oxygen |
| Muscular Strength | Maximum force a muscle or muscle group can produce |
| Muscular Endurance | Ability of a muscle to perform repeated contractions over time |
| Flexibility | Range of motion at a joint |
| Body Composition | Relative amounts of fat mass and fat-free mass |
| Overload Principle | Applying greater stress than normal to cause adaptation |
| Specificity Principle | Training adaptations specific to muscles and movements used |
| Progression | Gradual increase of exercise demands over time |
| Reversibility | Loss of fitness when training stops |
| Individualization | Tailoring programs to each client’s needs and goals |
| VO₂ Max | Maximum amount of oxygen the body can use during exercise |
| Target Heart Rate Zone | Range of heart rates for optimal aerobic training |
| RPE | Rating of Perceived Exertion used to gauge exercise intensity |
| MET | Metabolic equivalent representing energy cost of activity |
| Primary Muscles | Main muscles responsible for producing a movement |
| Synergists | Muscles assisting the primary muscles |
| Stabilizers | Muscles that support joints during movement |
| Agonist | Muscle that shortens to create movement |
| Antagonist | Muscle that lengthens to allow movement |
| Concentric Contraction | Muscle shortens while producing force |
| Eccentric Contraction | Muscle lengthens while under tension |
| Isometric Contraction | Muscle produces force without changing length |
| Flexion | Decreasing the angle of a joint |
| Extension | Increasing the angle of a joint |
| Abduction | Movement away from the midline of the body |
| Adduction | Movement toward the midline of the body |
| Core Stability | Ability to control trunk position during movement |
| Neutral Spine | Natural alignment of the spine |
| Postural Distortion Pattern | Predictable muscle imbalances affecting posture |
| NASM OPT Model | Systematic approach to program design (note: ACE emphasizes similar phased programming) |
| ACE IFT Model | Integrated Fitness Training model used by ACE |
| Stability Phase | Focus on balance, posture, and muscular endurance |
| Movement Phase | Focus on movement efficiency and strength |
| Load Phase | Focus on strength, power, and performance |
| Warm-Up | Gradual preparation of the body for exercise |
| Cool-Down | Gradual return of the body to resting state |
| Static Stretching | Holding a stretch at end range |
| Dynamic Stretching | Controlled movements through range of motion |
| BMI | Body Mass Index calculated from height and weight |
| Skinfold Test | Method to estimate body fat percentage |
| Waist-to-Hip Ratio | Measurement used to assess health risk |
| Client Adherence | Client’s ability to stick with an exercise program |
| Behavior Change | Process of adopting healthier habits |
| SMART Goals | Specific, Measurable, Achievable, Relevant, Time-bound goals |
| TP | Primary energy currency of the cell |
| Aerobic Metabolism | Energy production using oxygen |
| Anaerobic Metabolism | Energy production without oxygen |
| Phosphagen System | Short-duration, high-intensity energy system using ATP-PC |
| Glycolytic System | Energy system that breaks down glucose without oxygen |
| Oxidative System | Energy system that uses oxygen for long-duration activity |
| Fast-Twitch Fibers | Muscle fibers specialized for power and speed |
| Slow-Twitch Fibers | Muscle fibers specialized for endurance |
| Motor Unit | Motor neuron and the muscle fibers it innervates |
| SAID Principle | Specific Adaptations to Imposed Demands |
| Force-Velocity Curve | Relationship between force production and movement speed |
| Hypertrophy | Increase in muscle fiber size |
| Atrophy | Decrease in muscle fiber size |
| Neuromuscular Efficiency | Improved communication between nervous system and muscles |
| Rest Interval | Time between exercise sets |
| Training Volume | Total amount of work performed |
| Training Intensity | Level of effort or load used |
| Planes of Motion | Sagittal, frontal, and transverse movement planes |
| Sagittal Plane | Divides body into left and right |
| Frontal Plane | Divides body into front and back |
| Transverse Plane | Divides body into upper and lower |
| Joint | Point where two bones meet |
| Synovial Joint | Freely movable joint with synovial fluid |
| Hinge Joint | Joint allowing flexion and extension |
| Ball-and-Socket Joint | Joint allowing movement in multiple planes |
| Lumbar Spine | Lower back region of the spine |
| Thoracic Spine | Mid-back region of the spine |
| Cervical Spine | Neck region of the spine |
| Lordosis | Excessive inward curvature of the lower back |
| Kyphosis | Excessive outward curvature of the upper back |
| Scoliosis | Abnormal lateral curvature of the spine |
| Proprioception | Body’s ability to sense position and movement |
| Balance | Ability to maintain center of gravity over base of support |
| Glycogen | Stored form of carbohydrate in muscles and liver |
| Blood Glucose | Sugar circulating in the bloodstream |
| Insulin | Hormone that lowers blood glucose levels |
| Glucagon | Hormone that raises blood glucose levels |
| Macronutrients | Carbohydrates, proteins, and fats |
| Carbohydrates | Primary fuel source for moderate to high intensity exercise |
| Protein | Nutrient essential for muscle repair and growth |
| Fat | Primary fuel source during low intensity exercise |
| Hydration | Maintenance of proper fluid balance |
| Electrolytes | Minerals that help regulate fluid balance and muscle contraction |
| DOMS | Delayed Onset Muscle Soreness occurring 24–72 hours after exercise |
| Overtraining | Excessive training without adequate recovery |
| Acute Variables | Training variables such as sets, reps, tempo, and rest |
| Repetition | One complete movement of an exercise |
| Set | Group of repetitions performed consecutively |
| Tempo | Speed of movement during exercise |
| Compound Exercise | Multi-joint movement |
| Isolation Exercise | Single-joint movement |
| Regression | Making an exercise easier |
| Progression | Making an exercise more challenging |
| Functional Training | Exercises that mimic real-life movements |
| Closed Kinetic Chain | Movement where the distal segment is fixed |
| Open Kinetic Chain | Movement where the distal segment is free |
| Blood Pressure | Force of blood against artery walls |
| Systolic Blood Pressure | Pressure during heart contraction |
| Diastolic Blood Pressure | Pressure during heart relaxation |
| Heart Rate | Number of heartbeats per minute |
| Stroke Volume | Amount of blood pumped per heartbeat |
| Cardiac Output | Heart rate multiplied by stroke volume |
| Atherosclerosis | Buildup of plaque in arteries |
| Hypertension | High blood pressure |
| Hypotension | Low blood pressure |
| COPD | Chronic obstructive pulmonary disease affecting airflow |
| Asthma | Inflammatory airway condition causing breathing difficulty |
| Type 1 Diabetes | Autoimmune condition preventing insulin production |
| Type 2 Diabetes | Insulin resistance and impaired glucose control |
| Obesity | Excessive body fat increasing health risks |
| Metabolic Syndrome | Cluster of conditions increasing cardiovascular risk |
| Contraindication | Condition that prevents certain exercises |
| Modification | Adjusting exercise to reduce risk |
| Valsalva Maneuver | Forced exhalation against a closed airway |
| Spotting | Assisting a client safely during exercise |
| Exercise Adherence | Client consistency with training program |
| Motivational Interviewing | Client-centered communication technique |
| Intrinsic Motivation | Internal drive to exercise |
| Extrinsic Motivation | External rewards driving behavior |
| Resting Heart Rate | Heartbeats per minute measured at rest |
| Heart Rate Reserve | Difference between max heart rate and resting heart rate |
| Karvonen Formula | Method using heart rate reserve to calculate target heart rate |
| Talk Test | Method to estimate aerobic intensity based on ability to speak |
| Ventilatory Threshold | Point where breathing becomes noticeably difficult |
| EPOC | Excess post-exercise oxygen consumption |
| Caloric Expenditure | Total energy used during activity |
| Lean Body Mass | Total body mass minus fat mass |
| Visceral Fat | Fat stored around internal organs |
| Active Flexibility | Range of motion achieved using muscular effort |
| Passive Flexibility | Range of motion achieved with external assistance |
| Self-Myofascial Release | Technique using pressure to reduce muscle tension |
| Foam Rolling | SMR technique using body weight on a roller |
| Muscle Imbalance | Overactive and underactive muscle pairing |
| Reciprocal Inhibition | Relaxation of one muscle while the opposing muscle contracts |
| Ground Reaction Force | Force exerted by the ground on the body |
| Base of Support | Area beneath the body providing stability |
| Deceleration | Muscle action that slows movement |
| Acceleration | Muscle action that increases movement speed |
| Power | Ability to exert force quickly |
| Rate of Force Production | Speed at which force is generated |
| Calisthenics | Bodyweight resistance exercises |
| Plyometrics | Explosive exercises involving rapid stretch-shortening |
| Chest Pain During Exercise | Immediate reason to stop exercise and refer to medical care |
| Phosphagen Energy System | Primary energy system used for short, high-intensity efforts lasting up to 10 seconds |
| Primary Role of Personal Trainer | Design safe and effective exercise programs |
| Hypertensive Blood Pressure | Blood pressure reading of 140/90 mmHg or higher |
| ACE Training Priority | Proper form, safety, and movement quality |
| Red Flag Symptoms | Signs that require stopping exercise and medical referral |
| Chest Pain | Serious symptom requiring immediate cessation of exercise |
| Dizziness | Indicator of possible cardiovascular or neurological issues |
| Shortness of Breath at Rest | Warning sign requiring medical referral |
| Irregular Heartbeat | Abnormal heart rhythm requiring exercise termination |
| Exercise Modification | Adjustment of exercises to reduce injury risk |
| Pregnancy Consideration | Condition requiring exercise modification |
| Hypertension Consideration | Condition requiring blood pressure monitoring and intensity control |
| Diabetes Consideration | Condition requiring glucose monitoring and awareness of hypoglycemia |
| Osteoporosis Consideration | Condition requiring avoidance of high-impact and spinal flexion |
| Scope of Practice Limitation | Legal boundary preventing trainers from diagnosing or treating conditions |
| Diagnosis Prohibition | Trainers cannot identify medical conditions |
| Meal Plan Prohibition | Trainers cannot prescribe specific diets |
| Injury Treatment Prohibition | Trainers cannot rehabilitate injuries |
| Medical Advice Prohibition | Trainers cannot give medical guidance |
| Exercise Termination | Stopping movement when a client experiences pain |
| Movement Assessment | Observing form to identify faulty patterns |
| Exercise Regression | Making an exercise easier to reduce pain or risk |
| Medical Referral | Directing client to healthcare provider when pain persists |
| Nutrition Education | Providing general healthy eating information |
| Dietitian Referral | Recommending a registered dietitian for meal planning |
| Gradual Progression | Slowly increasing exercise intensity over time |
| Low-to-Moderate Intensity Start | ACE-recommended approach for deconditioned clients |
| Movement Quality Focus | Emphasis on proper mechanics before intensity |
| Deltoids | Shoulder muscles responsible for arm abduction, flexion, and extension |
| Pectoralis Major | Chest muscle responsible for horizontal adduction and pushing movements |
| Latissimus Dorsi | Large back muscle responsible for shoulder extension and adduction |
| Trapezius | Upper back muscle responsible for scapular elevation, retraction, and depression |
| Biceps Brachii | Upper arm muscle responsible for elbow flexion and forearm supination |
| Triceps Brachii | Upper arm muscle responsible for elbow extension |
| Brachialis | Primary elbow flexor located beneath the biceps |
| Rectus Abdominis | Abdominal muscle responsible for trunk flexion |
| Transverse Abdominis | Deep core muscle responsible for spinal stability |
| Internal Obliques | Abdominal muscles responsible for trunk rotation |
| External Obliques | Abdominal muscles responsible for trunk rotation and lateral flexion |
| Erector Spinae | Group of muscles responsible for spinal extension |
| Multifidus | Deep spinal stabilizer muscles |
| Gluteus Maximus | Primary hip extensor and powerful movement muscle |
| Gluteus Medius | Hip abductor and pelvic stabilizer |
| Gluteus Minimus | Assists with hip abduction and internal rotation |
| Quadriceps | Group of four muscles responsible for knee extension |
| Hamstrings | Group of muscles responsible for knee flexion and hip extension |
| Adductors | Inner thigh muscles responsible for hip adduction |
| Gastrocnemius | Calf muscle responsible for plantarflexion and knee flexion |
| Soleus | Deep calf muscle responsible for plantarflexion |
| Hip Flexion | Decreasing the angle between the thigh and torso |
| Hip Extension | Increasing the angle between the thigh and torso |
| Hip Abduction | Movement of the leg away from the midline |
| Hip Adduction | Movement of the leg toward the midline |
| Knee Flexion | Bending the knee |
| Knee Extension | Straightening the knee |
| Ankle Dorsiflexion | Bringing the toes toward the shin |
| Ankle Plantarflexion | Pointing the toes away from the shin |
| Shoulder Flexion | Raising the arm forward |
| Shoulder Extension | Moving the arm backward |
| Shoulder Abduction | Raising the arm away from the body |
| Shoulder Adduction | Lowering the arm toward the body |
| Elbow Flexion | Bending the elbow |
| Elbow Extension | Straightening the elbow |
| Spinal Flexion | Bending the spine forward |
| Spinal Extension | Straightening the spine |
| Spinal Rotation | Twisting the spine |
| Sagittal Plane | Divides the body into left and right |
| Frontal Plane | Divides the body into front and back |
| Transverse Plane | Divides the body into upper and lower |
| Prime Mover | Muscle primarily responsible for movement |
| Agonist | Muscle that shortens to create movement |
| Antagonist | Muscle that lengthens to allow movement |
| Synergist | Muscle that assists the prime mover |
| Stabilizer | Muscle that supports joints during movement |
| Squat | Quadriceps, gluteus maximus, hamstrings |
| Deadlift | Gluteus maximus, hamstrings, erector spinae |
| Lunge | Quadriceps, gluteus maximus, gluteus medius |
| Push-Up | Pectoralis major, triceps, anterior deltoids |
| Bench Press | Pectoralis major, triceps, anterior deltoids |
| Pull-Up | Latissimus dorsi, biceps brachii, trapezius |
| Seated Row | Latissimus dorsi, rhomboids, trapezius |
| Plank | Transverse abdominis, rectus abdominis, gluteus maximus |
| Shoulder Press | Deltoids, triceps |
| Overactive Muscles | Tight muscles contributing to poor posture |
| Underactive Muscles | Weak muscles needing activation |
| Upper Crossed Syndrome | Overactive chest and upper traps with underactive mid-back and deep neck flexors |
| Lower Crossed Syndrome | Overactive hip flexors and low back with underactive glutes and core |
Created by:
marciesquires