ACSM Personal Trainer Certification Exam GRADE A+ ACCREDITED
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Course
ACSM Personal Trainer Certification Exm
Institution
ACSM Personal Trainer Certification Exm
ADL
One's ability to perform daily tasks such as self care and chores
Physical Activity
Transition from rest to active movementExercise
Planned and structured physical activity to improve one or more of the 5 components of fitness
5 Components of Fitness
1. Cardiorespiratory Endurance
2. Mus...
acsm personal trainer certification exam 16 studie
transition from rest to active movementexercise
types of fitness conditioning
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ACSM Personal Trainer
Certification Exam GRADE A+
ACCREDITED
ADL
One's ability to perform daily tasks such as self care and chores
Physical Activity
Transition from rest to active movementExercise
Planned and structured physical activity to improve one or more of
the 5 components of fitness
5 Components of Fitness
1. Cardiorespiratory Endurance
2. Muscle Endurance
3. Muscle Strength
4. Flexibility
5. Body Composition
Types of Fitness Conditioning
Health Related: Focuses on enhancing QoL, preventing disease,
moderate-intensity PA
Fitness Conditioning: Focuses on exercise regimens based on
recommendations for improving fitness
SAID
In order to improve the goal, you must practice the goal. Ex. If the
goal is a 5K, you must run to train for it
Rate of Remodeling
Remodel > Damage --> increase training effort
Damage > Remodel --> decrease training effort (or may cause
overuse/injury)
Signs of Over Training
Injury, inc resting HR, fatigued throughout day, low performance
FITT-VP
Frequency (how often)
Intensity (how hard)
Time (duration)
Type (mode)
Volume (overall amount)
Progression (how to advance)
ATP-CP Phosphagen System
,Anaerobic
0-30 sec high intensity work
sprints, weight lifting
Anaerobic Glycolysis/Lactic Acid
Anaerobic
Glucose & lactic acid
:30-3 mins high intensity work
400-800m sprint, 100m swim
Oxidation System
Fat oxidation
3+ minutes
important for endurance
capacity limited by O2 and Cals available
*Unfit client has decreased ability to deliver O2 from dec capillary
density preventing delivery
O2 Physiological Adaptations
1. Oxygen Deficit - initial stages of CV training bout referred to as
lag in O2 consumption, relying on anaerobic metabolism
2. Steady State - achieved w/ sustained CV once O2 supplied equals O2
demanded. Inc fit, reach SS faster and endurance depends how long you
stay here.
3. EPOC - O2 debt, uptake remained elevated post exercise for several
minutes (or house if longer bout); EPOC effect is to restore CP/ATP
in muscles and O2 in blood; "after burn" effect
Sino Atrial Node
Pacemaker of the heart, in RA, initiates contraction
Atrioventricular Node
Slows down the heart contracting
Right Chambers
RA receives deoxy blood from vena cava. Blood travels to RV through
tricuspid valve. Leaves RV via pulmonary semilunar valve to pulmonary
system.
Left Chambers
LA receives oxy blood from veins. Travels to LV through bicuspid
valve then to aorta through the aortic semilunar valve where it then
travels through the body's arteries to deliver oxygen.
Pulse Sights
Carotid (not recommended to perform on someone)
Brachial
Femoral
Radial (most recommended)
Heart Rate
Avg is 72bpm resting (normal is 60-100bpm)
Good gauge for clients to see how fit they are becoming
, Tachycardia/Bradychardia
Faster than normal heart rate, >100 bpm
Slower than normal heart rate, < 60 bpm
Stroke Volume (SV)
The amount of blood pumped from the left ventricle in one beat
Cardiac Output (CO)
The amount of blood pumped from the heart in one minute
Arteriovenous Oxygen Difference
Difference between oxygen content of arterial and venous blood
Pulmonary Ventilation
Volume of air exchanged per minute
VO2 Max
Highest rate and amount of O2 achieved at maximal physical exertion
Acute CR Response to Aerobic Exercise
Increase: HR, SV, CO, AOD, BF, systolic BP, pulmonary ventilation, O2
consumption
Chronic CR Adaptations to Aerobic Exercise
Decrease: RHR, BP, blood lactate
Increase: SV, CO
Synovial Joints
Freely movable allowing for variety of angular, circular, and
specialized movements; most common type in human body
Cardiac Muscle
involuntary muscle tissue
Smooth Muscle
involuntary muscle tissue of arterial walls and organs of the body
Skeletal Muscle
Voluntary muscle tissue made of striated fibers
Type I Fibers
Aerobic, slow twitch, slow oxidative, red twitch
Type IIA Fibers
Aerobic and anaerobic capabilities, intermediate fibers, fast
oxidative glycolitic fibers
Type IIB Fibers
Anaerobic fibers, fast glycolitic, white twitch fibers
Acute Responses to Strength/Endurance Training
Increase HR and BP, SV (eccentric)
Chronic Responses to Strength/Endurance Training
Hypertrophy, hyperplasia, muscle fiber transformation, increase in
connective tissue
Hypertrophy
Increase in muscle size
Hyperplasia
Increase in number of cells
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