ACSM Personal Trainer Certification Exam Review 2022/2023

ACSM Personal Trainer Certification Exam Review 2022/2023 pretest considerations for healh appraisal - ANSWER-systematic approach in screening clients for: signs and symptoms, family history, risk factors for disease informed consent - ANSWER-an agreement to do or allow something to occur, made with an awareness of relevant facts, including: procedures, risks, benefits, limitations, and discomforts -legal and ethical document -often paired with release of liability form Par-Q - ANSWER-used for screening Physical Activity Readiness Questionnaire minimal standard for moderate intensity exercise 7 questions; if answered "yes" to any question, then require to get medical release form from healthcare provider physician referral - ANSWER-safeguard for high risk clients who may compromise health with exercise without medically trained staff -physician's name, stating diagnosis, and exercise perscription risk stratification - ANSWER-assigns individuals to low, medium, or high risk based on presence of conditions ACSM risk stratification matrix - ANSWER-makes recommendations based upon low, moderate, or high risk clients positive risk factors - ANSWER-family history of disease cigarette smoking hypertension hyercholesterolemia/dyslipidemia impaired fasting glucose obesity sedentary lifestyle family history of disease - ANSWER-myocardial infarction, coronary revascularization, or sudden death before age 55 in males and 65 females (1st degree relatives) cigarette smoking - ANSWER-currently smoking or quit withing 6 months, or exposed to 2nd hand smoke over 6 months hypertension - ANSWER-clients currently taking antihypertensive medication and/or confirmed (2 separate occasions) 140/90 BP or higher hypercholesterolemia/dyslipdemia - ANSWER-clients currently taking lipid lowering medication and/or those with total serum cholesterol 200 mg/dL, or high density lipoprotein cholesterols of 0.35 mg/dL impaired fasting glucose - ANSWER-fasting blood glucose or equal to 110 mg/dL (2 separate measurements) obesity - ANSWER-BMI or equal mg/m^2 or waist girth exceeding approximately 39.4 inches sedentary lifestyle - ANSWER-those not meeting recommended amount of physical activity (at least 30 minutes of physical activity at a moderate intensity 40-60%, at least 3 days a week for at least 3 months) negative risk factors - ANSWER-high serum HDL cholesterol: 60 mg/dL emerging risk factors - ANSWER-inflammatory markers: reactive C protein (CRP) and fibrinogen low risk - ANSWER-men 45, women 55, asymptomatic, with 1 or less risk factors A) current medical examination and exercise testing prior participation- not necessary for moderate or vigorous exercise B) physician supervision of exercise tests- not necessary for submax or maximal tests moderate risk - ANSWER-men 45, women 55, or those who meet the threshold for 2 or more risk factors A) current medical examination and exercise testing prior participation- not necessary for moderate but recommended for vigorous exercise B) physician supervision of exercise tests- not necessary for submax but recommended for maximal tests high risk - ANSWER-1 or more signs and symptoms listed or a known cardiovascular, pulmonary, or metabolic disease A) current medical examination and exercise testing prior participation- recommended for moderate or vigorous exercise B) physician supervision of exercise tests- recommended for submax or maximal tests exercise testing steps - ANSWER-M.R.I.P.L. medical history risk factor assessment interpreting the data (cardio endurance, muscle strength/endurance, flexibility, body comp) prescribing exercise program lifestyle counseling stress test - ANSWER-usually only recommended by physician if the client has symptoms of coronary artery disease, or significant risk factors for CAD do NOT do vigorous exercise with: -ANSWER-clients with diagnosed or present cardio diseases, congenital abnormalities, and/or hereditary abnormalities: hypertrophic cardiomyopathy coronary arter abnormalities aortic stenossi signs/symptoms of cardiovascular and pulmonary disease - ANSWER--pain, discomfort, distress in areas that may be due to ischemia (chest, neck, jaw, arms, etc.) -shortness of breath at rest or mild exertion -dizziness or syncope -edema, especially ankle -tachycardia, or other arrhythmic occurrences (known heart murmur) -orthopnea or paroxysmal dyspnea -intermittent claudication -unusual fatigue or shortness of breath with ADLs ischemia - ANSWER-an inadequate blood supply to an organ or part of the body, especially the heart muscles. -can result in heart attack, can by silent intermediate condition of CAD edema - ANSWER-puffy swelling of tissue from the accumulation of fluid -common in arms, hands, legs, ankles, and feet, face, abdomen *symptoms:* swelling of tissue directly under skin, stretched or shiny skin, skin that pits after being pressed, increased abdominal size -remove salt from clients diet may help with swelling -can be sign of underlying disease (heart failure, kidney disease, cirrhosis of liver etc.) orthopnea - ANSWER-ability to breathe only in an upright position -difficulty breathing in supine position -usually indicative of left ventricular dysfunction paroxysmal dyspnea -ANSWER-sudden, recurring episode of difficult breathing -asthma angina - ANSWER-heart pain -insufficient supply off blood *symptoms:* chest pain/discomfort, pain in neck shoulder back arms or jaw, nausea, fatigue, sweating, shortness of breath, anxiety, dizziness stable angina - ANSWER-most common type occurring with exertion and going away with rest can be triggered by mental or emotional stress could feel like indigestion and spread to arms, back, or other areas unstable angina - ANSWER-*medical emergency* occurs even at rest and usually more severe and longer lasting (as long as 30 minutes) -may signal heart attack!!! arrhythmias - ANSWER-abnormal heart rhythm: -tachycardia -bradycardia -atrial fibrillation -ventricular ectopic beats (VEB tachycardia - ANSWER-very fast heart rate sinus: 100 bpm atrial: 100 bpm with narrow QRS complex, w/ P waves originating not from sinus node ventricular: potentially life threateing, 100 bpm, with at least 3 irregular heartbeats in a row (ventricular fibrillation, asystole, or death) bradycardia - ANSWER-unusually slow heart rate (less than 60 bpm) atrial fibrillation (A-fib) - ANSWER-irregular heart rhythm -continuous rapid firing of atrial foci -no P waves -does not completely depolariaze -series or erratic tiny spikes ventricular ectopic beats (VEB) - ANSWER-heartbeat arising from an abnormal focus. Called premature beats (before next schedule heart beat) or escape beats (later than next scheduled heart beat) dyspnea - ANSWER-shortness of breath (SOB). difficult or uncomfortable breathing experienced subjectively. can occur at rest or be cause by exertion exertion cause dyspnea - ANSWER-suggests presence of cariopulmonary disorders (especially left ventrifular dysfunction or chronic obstructive pulmonary disease) -tachypnea -hyperventilation -hyperpnea tachypnea - ANSWER-increase in respiratory rate above normal hyperventilation - ANSWER-increase minute ventilation relative to metabolic need hyperpnea - ANSWER-disproportionate rise in minute ventilation relative to an increase in metabolic level unilateral edema - ANSWER-a limb completely swollen, often cause by venous thrombosis or lymphatic blockage in limb ankle edema - ANSWER-most common, sign of heart failure or bilateral chronic venous insufficiency heart murmur - ANSWER-usually harmless cause by blood flowing through a damage or overworked heart valve can indicate valvular abnormalities intermittent claudication - ANSWER-muscle with inadequate blood supply being stressed by exercise, causing pain -doesn't occur when standing/sitting, more severe when walking upstairs/hill *symptoms:* often described as a cramp, disappears couples minutes after stopping exercise paroxysmal nocturnal dyspnea (PND) - ANSWER-dyspnea that occurs after 1-2 hours of sleep *symptoms:* wheezing/coughing that wakes client up; usually relieve once awake to sit up or productively cough syncope - ANSWER-fainting or sudden loss of consciousness caused by lack of blood supply to the cerebrum -fall in BP -when accompanied with dizziness may result from cardiac disorders preventing normal cardiac output: severe coronary artery disease, hypertrophic cardiomyopathy, aortic stenosis, and malignant ventricular dysrhythmias palpitations - ANSWER-fluttering, rapid, or punding sensations in the chest related to cardiac arrhythmias, such as premature ventricular contractions (PVCs) -usually harmless -triggered by stress, exercise, or medication *if accompanied with chest pain/discomfort, fainting, shortness of breath, and/or severe dizziness seek emergency medical attention* indication - ANSWER-valid reason to use certain tests, medications, procedures, etc. contradictions - ANSWER-conditions or facts requiring the withholding of certain medical treatments or tests absolute contradictions - ANSWER-do not perform exercise test! -acute myocardial infarction, unstable angina, uncontrolled cardiac arrhythmias, symptomatic severe aortic stenosis, symptomatic heart failure, acute pulmonary embolus, pulmonary infarction, acute myocarditis or pericarditis, acute dissection, dissection aneruysm, or acute system infection with fever body aches or swollen lymph glands relative contradictions - ANSWER-test may still be performed, sometimes with modifications -left main coronary stenosis, moderate stenotic valvular heart disease, electrolyte abnormalities, severe arterial hypertension, tachyarrhythmias or bradyarrhythmias, hypertropic cardiomyopathy, outflow tract obstruction, neuromuscular, musculoskeletal or rheumatoid disordors, ventricular aneurysm, uncontrolled metabolic disease, chronic infectious disease, mental or physical impairment, high degree atrioventricular block absolute indications -ANSWER-immediately stop if any seen: sings of heart attack onset of chest pain drop in systolic BP below resting pressure or with increasing workload signs of poor circulation extreme shortness of breath ataxia, vertigo, visual or gait problems, or confusion abnormal heart rhythms technical inability to monitor the ECG client's request to stop relative indications - ANSWER-do not call for immediate stop: increasing chest pain shortness of breath severe fatigue wheezing leg cramps/ intermittent claudication hypertensive response (260/115 mm Hg or higher) pronounced ECG changes from baseline bundle branch block supraventricular tachycardia or other less serious arrhythmias 5 components of fitness assessment - ANSWER-cardio endurance muscular strength muscular endurance flexibility body comp isotonic contraction - ANSWER-contraction wherein the muscle remains unchanged, and the distance between the origin and insertion shortens isometric - ANSWER-muscle contraction without shortening or changing distance between the origin and insertion isokinetic - ANSWER-concentric muscle or eccentric muscle in which the speed and tension are constant throughout the range of lengthening or contractin 1 RM testing - ANSWER-1. cover movement, then do light warm up 5-10 reps of lightmoderate exertion 2. rest for 1 min, light stretching, then 3-5 reps of moderate-heavy exertion 3. add 5-10 pounds if successful lifting previous weight, rest 5-10 minutes before adding weight again 4. divide 1 RM by their body weight to get relative results BMI equation - ANSWER-703 * lbs/in^2 BMI categories - ANSWER-underweight: 18 normal weight: 18.5-24.9 overweight: 25-29.9 obese 30 normal BP - ANSWER- 120/80 pre-hypertensive BP - ANSWER-120-139 / 80-89 stage 1 hypertension BP (HTN) - ANSWER-140-159 / 90-99 stage 2 hypertnsention BP - ANSWER- 160/10 periodization - ANSWER-the process of varying a training program at regular time intervals to bring about optimal gains in physical performance -improves muscular endurance, strength, power, motor performance, and/or muscle hypertrophy variable resistant - ANSWER-a resistance that changes over ROM when an isotonic contraction is used to move a load plyometric exercise - ANSWER-"jump training" dynamic resistance exercises that rapidly stretch a muscle and then rapidly shorten it EX) jumping/hopping exercise recommendations for adults - ANSWER-150 min/week of moderate activity or 75 min/week of vigorous activity (use if want to improve fitness level) 5-7 days/week stretching 3-5 days/week cardio 2-3 days/week of resistance training for 45-60 min/day resistance training guidelines - ANSWER-at least 2 days/week for 45-60 min consist of 3 set of 12-15 reps 30 sec rest period 7-0 moderate exercises intensity measurements - ANSWER-heart rate METs VO2 max aerobic activity for healthy population - ANSWER-3-5 days/week on consecutive days, alternate with another mode 20-60 min of continuous activity volume of workload - ANSWER-duration and frequency of the activity performed within the time frame allotted for the training process cardio benefits - ANSWER-decrease obesity, hypertension, type II diabetes, depression increase immunity, blood lipids, glucose tolerance, and a sense of well being average VO2 - ANSWER-*sedentary:* 35 ml/kg/min *athlete:* 70 ml/kg/min can improve by increasing training volume and intensity MHR formula (Maximum Heart Rate) - ANSWER-206.9 - (0.67 * age) EX) 206.9 - (0.67 X 21) = 192.83 Karvonen formula - ANSWER-(MHR - RHR) * intensity = + RHR = desired intensity EX) 25 year old with RHR being 65 bpm 206.9 - (0.67 X 25) = 190 MHR 190 - 65 = 125 125 X .65 = 75 + 65 = 140 125 X .85 = 106 + 65 = 171 target heart rate zone = 140-171 bpm METs calculation - ANSWER-*women:* 14.7 - (0.13 X age) = target *men:* 14.7 - (0.11 X age) = taret BMI -ANSWER-obesity related problem when 25 mild obesity = 25-30 moderate obesity = 30-35 severe obesity = 35+ linear periodization - ANSWER-continual progression of increasing intensity. The amount of weight is increase as the reps are decreased -good for beginners/intermediate levels alternation periodization - ANSWER-altering between volume and intensity -god for more advanced clients EX) more weight with less reps, then less weight with more reps initial stage of condition - ANSWER-10-15 min warm up 15-30 min moderate activity (40-60% of heart rate reserve) 3-4 days/week improvement stage of conditioning - ANSWER-10-15 warm up 30 min of 50-85% intensity to start then increase duration by 10-20% every week increase intensity 5-10% every 2 weeks once goal met, maintain with other activities benefits of flexiblity - ANSWER-decrease occurrences of muscle imbalances, joint dysfunctions, and overuse injuries/ injury prevention -static, ballistic, and PNF static stretching - ANSWER-corrective measure passively stretch and hold 10-30 sec -muscles relax due to autogenetic inhibition and elongation of muscle ballistic stretching - ANSWER-uncontrolled bouncing, jerking, bobbing, or pulsing to achieve greater range of motion NOT preferred stretch -possible risk of injury and soreness -causes muscles to contract, leading to muscle fibers tearing PNF stretching (proprioceptive neuromuscluar facilitation) - ANSWER-rehabilitation of clients stretching based on a contract-and-relax technique requiring the help of another person -facilitate muscle relaxation and fuller range of motion benefits of strength training - ANSWER-reduce body fat, create lean muscle mass, burn more overall calories throughout day decreases symptoms of many chronic diseases, help develop stronger bones, reduce risk of injury, help control weight, and assist in overall strength in daily activities superset - ANSWER-performing 2 exercises using same muscle groups back to back circuit training - ANSWER-series of exercises back to back with little rest horizontal loading - ANSWER-completing all sets of an exercise before moving on to the next exercise vertical loading - ANSWER-completing one set of all exercises before beginning the second set proper breathing - ANSWER-breath diaphragmatically during aerobic activity (through stomach) -if clients cannot switch to proper breathing pattern, refer them to a health care professional inhale concentric exhale eccentrically valsalva maneuver physiological response - ANSWER-initial pressure rise first 5-10 sec reduced venous return and 15-20 sec compensation 20-23 sec pressure relief 24 sec + return of cardiac output eccentric contraction - ANSWER-strongest of 3 muscle actions target heart rate zones - ANSWER-*zone 1:* recovery zone 40-60% *zone 2:* aerobic zone 65-85% *zone 3:* peak zone 85%+ exercise perscription components - ANSWER-mode intensity duration frequency progression target heart range for moderate activity - ANSWER-50-70% of max HR specificity principle - ANSWER-exercising a certain body part that develops primarily that part must perform exercise/skill to improve on exercise/skill overload principle - ANSWER-body easily adapts to increase or decreased physical demand, enabling people to develop muscle coordination and sports-specific skills adaption principle - ANSWER-greater stress than normal is required for adaption to occur to improve fitness/strength/endurance, then workload must increase accordingly progression principle - ANSWER-optimal overload level and optimal time frame for overload to occur if overload is too slow, then less improvements if overload too fast could cause injury or muscle damange adequate rest and recover cardiovascular disease (CVD) - ANSWER-any disease that affects the heart or blood vessel increase risk of heart attack, heart failure, sudden death, high blood pressure, stroke, and cardiac rhythm problems *preventable/treatable:* high blood pressure, high cholesterol, excess weight, diabetes, physical inactivity, metabolic syndrome, smoking, excessive alcohol consumption, illegal drug use, and stress *nonpreventable/treatable:* previous heart attack, family history of heart disease, increasing age, gender, and race athersclerosis - ANSWER-plaque formation lipid deposits i medium-large sized arteries sedentary lifestyle, diet with high intake of saturated fat, high blood pressure, smoking, and any other toxic agent to the body -endothelial cells of artery can be damaged -increased risk of heart attack obese statistics - ANSWER-1/3 adults 1/5 young people ages 6-19 type II diabetes cons -ANSWER-can increase risk of: affected blood vessels and nerves including: vision impairment, kidney disease, peripheral vascular disease, atherosclerosis, and hpertension chronic diseases - ANSWER-NEED PHYSICIAN APPROVAL BEFORE EXERCISE PROGRAM -or ever exercise recommendations aerobic exercise benefits - ANSWER-conditions heart and lungs by increasing amount of oxygen the heart uses more efficiently -decrease risk of heart disease and stroke -positive effect in decreasing blood cholesterol levels and blood pressure resting metabolic rate - ANSWER-accounts for up to 75% of daily calories. increase in muscles requires more calories to maintain, which mean the higher your high blood pressure and resistance training - ANSWER-use lighter weights with more reps consider consulting physician for strength training routine borg scale - ANSWER-walking or cycling = level 13 strength activities = levels 15-17 challenging activities become easier over time acute adaptions - ANSWER-stroke volume and cardiac output stroke volume - ANSWER-how much blood is expelled with each heartbeat at rest ~72 bpm cardiac output - ANSWER-stroke volume and heart rate blood per min = HR * SV at rest ~5 L/min chronic adaptions to heart - ANSWER-decrease CVD, stroke, high blood pressure, and obesity with prolonged exercise: -increase red blood cell's oxygen carrying capacity -increase size of heart (more blood produced) -lower blood pressure -reduced blood lipids pulmonary diffusion - ANSWER-ability of blood to extract oxygen from alveoli metabolic rate - ANSWER-accounts for up to 75% of calories burned by body each day to maintain normal body functions -heart, lungs, brain function heat exhaustion symptoms - ANSWER-heavy sweating cool/clammy skin fatigue nausea fainting heat stroke symptoms - ANSWER-MEDICAL EMERGENCY apply cool water to skin and seek medical help high fever, hot/dry skin w/o sweating, pounding pulse, dizziness, nausea/vomiting, confusion, unconsciousness -higher risk with heart disease or CVD (may cause damage to organs) patients with diuretics or beta blockers - ANSWER-ask doctor about safe levels of water in hot temps vs mild temps cold temps and heart disease - ANSWER-exercising in cold temps makes heart work harder to maintain core temp -ask doctor safe levels of exposure to cold and which activities to avoid -always bundle up heart attack symptoms - ANSWER-MEDICAL EMERGENCY, CALL 911 chest discomfort pain/discomfort in one or both arms, neck, back, jaw, or stomach shortness of breath with or without chest discomfort breaking out in a cold sweat feeling nauseous or lightheaded hypothermia symptoms - ANSWER-MEDICAL EMERGENCY, CALL 911 exhaustion or drowsiness shivering confusion memory loss fumbling hands slurred speech chronic obstructive pulmonary disease (COPD) - ANSWER-a group of lung diseases that block airflow upon exhalations; difficult to breathe or dyspnea -higher altitude = less oxygen to inhale *conditions:* emphysema, chronic asthmatic bronchitis, asthma, cystic fibrosis medications (bronchodialators, steroids, and antibiotics), supplement oxygen, pulmonary rehabilitation; with severe emphysema can do lung volume reduction surgery or lung transplant exercise programming cardio recommendations - ANSWER-moderate intensity 55-69% high intensity 70-89% -new to exercising clients begin at 55% 20-60 min 3-5 days/week strength training recommendations - ANSWER--involve 8-10 exercises for major muscles with at least one set per exercise -8-12 reps per set for 2-3 nonconsecutive training days/week -full range movements that are pain free -moderate speed body weight exercises - ANSWER-*pros:* can be performed anywhere without equipment *cons:* difficult to increase resistance easily and target specific muscle groups resistance machine exercises - ANSWER-*pros:* allow client to control resistance and isolate specific muscles *cons:* requires special equipment free weight exercises - ANSWER-*pros:* client controls resistance, isolate specific muscles, and improve muscle balance