ACSM END OF COURSE 2026/2027 QUESTIONS AND
SOLUTIONS RATED A+
✔✔supination/ pronation - ✔✔rotational movement, results in the palm facing
upward/downward
✔✔flexion - ✔✔decrease joint angle (elbow curl)
✔✔extension - ✔✔increase in joint angle
✔✔lateral flexion - ✔✔decrease in joint angle (spine side bend, love handles)
✔✔Physical Activity - ✔✔bodily (musculoskeletal movement leading to caloric
expenditure
✔✔Exercise - ✔✔movement done for improvement in one or more components of
fitness
✔✔5 components of Physical Fitness - ✔✔a group of characteristics a person
achieves/possesses related to physical activity and cardiorepiratory, muscle endurance,
muscle strength, flexibility, body composition
✔✔cardiorespiratory - ✔✔increases the capacity of the heart, lungs, and blood carrying
vessels to deliver oxygen; also called aerobic fitness
✔✔muscle endurance - ✔✔refers to a muscle's ability to perform repeated contractions
or hold static contractions
✔✔muscle strength - ✔✔the amount of force a muscle can exert in a single all-out effort
(1 Rep Mas/1RM)
✔✔flexibility - ✔✔refers to a joint's range of mobility (ROM)
✔✔Body Composition - ✔✔refers to th ratio of lean body mass compared to fat mass
✔✔Principle of Adaptation/Overload Training and Progression - ✔✔-greater then normal
demand is placed upon muscles,
-to enhance the muscular fitness, the system must be progressively overloaded
-tension required for strength gain is about 60% - 80% of 1RM
-fleck and kraemer recommend 75 - 90%
Progression involves increasing/changing one or more of the exercise training
components to promote adaptations
,✔✔Principle of Specificity of Training - ✔✔The body adapts to specific exercise training
stimulus with specific physical and physiological adaptations.
✔✔Cardio adaptations - ✔✔-resting heart rate decreases by approx 10 - 15 bpm
-SV increases both at rest and during exercise
-Resting SBP/DBP may decrease (if prev elevated)
✔✔Exercise Program Components - ✔✔(FITTE) Frequency, Intensity, Time/Duration,
Type/Mode, Enjoyment
✔✔Warm up Considerations - ✔✔Should include appropriate cardiorespiratory and
musculoskeletal activity
✔✔Cool Down Considerations - ✔✔Appropriate cardiorespiratory and musculoskeletal
activity serving to enhance venous return and decrease the chance of postexercise
hypotension during recovery
✔✔Initial treatment for Musculoskeletal injury for the first 24-72 hrs - ✔✔(RICES) rest
(prevents further injury, ice (reduces pain, swelling, and initiates inflammatory response)
compression (reduces swelling and bleeding) elevation (controls edema and decreases
blood flow) stabilization (assists in muscle relaxation, diminishing spasm
✔✔Symptoms of Angina (chest pain) and myocardial infaction (heart attack) - ✔✔a.
chest pain, b. pressure discomfort in the chest, c.left jaw, neck or shoulder-may radiate
distally, d. shortness of breath and lightheadedness, e. back pain, which may be
experienced by some women
✔✔Treatment for chest pain and heart attack symptoms - ✔✔a. stop exercise
immediately and place person ina comfortable sitting or lying position, b. 911, monitor
HR, and be prepared to begin CPR, c. Automated External Defibrillator AED may be
used if cardiac arrest
✔✔Signals of heat exhaustion - ✔✔a. cool, moist pale, ashen, or flushed skin b.
headache, nausea, dizziness, c. weakness, exhaustion d. heavy sweating e. body temp
will be near normal
✔✔Signals of heat stroke - ✔✔1. red, hot dry skin 2. rapid weak pulse, shallow
breathing 3. changes in the level of consciousness 4. vomiting 5. body temp will be very
high as high as 105
✔✔Hydration recommendations according to ACSM - ✔✔approx. 3-6 ounces of water
every 1-2 miles of the race
✔✔ATP-PC phosphagen system (anaerobic) - ✔✔25-30 seconds of high intesity work
(spints, weight lifting)
, ✔✔Anaerobic Glycolysis/Lactic Acid System (anaerobic) - ✔✔1-2 min of high intensity
work 400-800m distance sprint
✔✔Oxygen System (aerobic) - ✔✔fuels activities lasting more than 2-3 min. Capacity is
limited only by oxygen and fuel avail. to the cell
✔✔Ipsilateral - ✔✔same Side
✔✔Contralateral - ✔✔opposite side
✔✔unilateral - ✔✔one side
✔✔bilateral - ✔✔both sides
✔✔supine - ✔✔lying face up
✔✔prone - ✔✔lying face down
✔✔upper respiratory system - ✔✔nose, sinuses, pharynx, larynx ...filters air
✔✔lower respiratory system - ✔✔trachea, bronchi, bronchiloes, alveoli...puts oxygen
into blood
✔✔anatomical sites of pulse - ✔✔carotid, brachial, radial, femoral
✔✔type 1 fibers - ✔✔slow twitch, slow oxidative and red twitch fibers (aerobic)
✔✔type IIA fibers - ✔✔have aerobic and anaerobic capabilities and refered to as
intermediate fibers, continuum fibers, fast oxidative glycolitic fibers
✔✔type IIB - ✔✔anaerobic in nature. refered as fast glycolitic fibers
✔✔sliding filament theory - ✔✔the events that occur b/w actin and myosin during
muscle contraction and relaxation
-when nerve impulse is received, the cross bridges of myosin will put the actin filaments
towards the center of the sarcomere and tension is created
✔✔neuromuscular activation - ✔✔stimulus for vol. physical activity initiates in the brain
and is then transformed into a movement pattern
✔✔antihypertensive meds - ✔✔reduces high blood pressure
SOLUTIONS RATED A+
✔✔supination/ pronation - ✔✔rotational movement, results in the palm facing
upward/downward
✔✔flexion - ✔✔decrease joint angle (elbow curl)
✔✔extension - ✔✔increase in joint angle
✔✔lateral flexion - ✔✔decrease in joint angle (spine side bend, love handles)
✔✔Physical Activity - ✔✔bodily (musculoskeletal movement leading to caloric
expenditure
✔✔Exercise - ✔✔movement done for improvement in one or more components of
fitness
✔✔5 components of Physical Fitness - ✔✔a group of characteristics a person
achieves/possesses related to physical activity and cardiorepiratory, muscle endurance,
muscle strength, flexibility, body composition
✔✔cardiorespiratory - ✔✔increases the capacity of the heart, lungs, and blood carrying
vessels to deliver oxygen; also called aerobic fitness
✔✔muscle endurance - ✔✔refers to a muscle's ability to perform repeated contractions
or hold static contractions
✔✔muscle strength - ✔✔the amount of force a muscle can exert in a single all-out effort
(1 Rep Mas/1RM)
✔✔flexibility - ✔✔refers to a joint's range of mobility (ROM)
✔✔Body Composition - ✔✔refers to th ratio of lean body mass compared to fat mass
✔✔Principle of Adaptation/Overload Training and Progression - ✔✔-greater then normal
demand is placed upon muscles,
-to enhance the muscular fitness, the system must be progressively overloaded
-tension required for strength gain is about 60% - 80% of 1RM
-fleck and kraemer recommend 75 - 90%
Progression involves increasing/changing one or more of the exercise training
components to promote adaptations
,✔✔Principle of Specificity of Training - ✔✔The body adapts to specific exercise training
stimulus with specific physical and physiological adaptations.
✔✔Cardio adaptations - ✔✔-resting heart rate decreases by approx 10 - 15 bpm
-SV increases both at rest and during exercise
-Resting SBP/DBP may decrease (if prev elevated)
✔✔Exercise Program Components - ✔✔(FITTE) Frequency, Intensity, Time/Duration,
Type/Mode, Enjoyment
✔✔Warm up Considerations - ✔✔Should include appropriate cardiorespiratory and
musculoskeletal activity
✔✔Cool Down Considerations - ✔✔Appropriate cardiorespiratory and musculoskeletal
activity serving to enhance venous return and decrease the chance of postexercise
hypotension during recovery
✔✔Initial treatment for Musculoskeletal injury for the first 24-72 hrs - ✔✔(RICES) rest
(prevents further injury, ice (reduces pain, swelling, and initiates inflammatory response)
compression (reduces swelling and bleeding) elevation (controls edema and decreases
blood flow) stabilization (assists in muscle relaxation, diminishing spasm
✔✔Symptoms of Angina (chest pain) and myocardial infaction (heart attack) - ✔✔a.
chest pain, b. pressure discomfort in the chest, c.left jaw, neck or shoulder-may radiate
distally, d. shortness of breath and lightheadedness, e. back pain, which may be
experienced by some women
✔✔Treatment for chest pain and heart attack symptoms - ✔✔a. stop exercise
immediately and place person ina comfortable sitting or lying position, b. 911, monitor
HR, and be prepared to begin CPR, c. Automated External Defibrillator AED may be
used if cardiac arrest
✔✔Signals of heat exhaustion - ✔✔a. cool, moist pale, ashen, or flushed skin b.
headache, nausea, dizziness, c. weakness, exhaustion d. heavy sweating e. body temp
will be near normal
✔✔Signals of heat stroke - ✔✔1. red, hot dry skin 2. rapid weak pulse, shallow
breathing 3. changes in the level of consciousness 4. vomiting 5. body temp will be very
high as high as 105
✔✔Hydration recommendations according to ACSM - ✔✔approx. 3-6 ounces of water
every 1-2 miles of the race
✔✔ATP-PC phosphagen system (anaerobic) - ✔✔25-30 seconds of high intesity work
(spints, weight lifting)
, ✔✔Anaerobic Glycolysis/Lactic Acid System (anaerobic) - ✔✔1-2 min of high intensity
work 400-800m distance sprint
✔✔Oxygen System (aerobic) - ✔✔fuels activities lasting more than 2-3 min. Capacity is
limited only by oxygen and fuel avail. to the cell
✔✔Ipsilateral - ✔✔same Side
✔✔Contralateral - ✔✔opposite side
✔✔unilateral - ✔✔one side
✔✔bilateral - ✔✔both sides
✔✔supine - ✔✔lying face up
✔✔prone - ✔✔lying face down
✔✔upper respiratory system - ✔✔nose, sinuses, pharynx, larynx ...filters air
✔✔lower respiratory system - ✔✔trachea, bronchi, bronchiloes, alveoli...puts oxygen
into blood
✔✔anatomical sites of pulse - ✔✔carotid, brachial, radial, femoral
✔✔type 1 fibers - ✔✔slow twitch, slow oxidative and red twitch fibers (aerobic)
✔✔type IIA fibers - ✔✔have aerobic and anaerobic capabilities and refered to as
intermediate fibers, continuum fibers, fast oxidative glycolitic fibers
✔✔type IIB - ✔✔anaerobic in nature. refered as fast glycolitic fibers
✔✔sliding filament theory - ✔✔the events that occur b/w actin and myosin during
muscle contraction and relaxation
-when nerve impulse is received, the cross bridges of myosin will put the actin filaments
towards the center of the sarcomere and tension is created
✔✔neuromuscular activation - ✔✔stimulus for vol. physical activity initiates in the brain
and is then transformed into a movement pattern
✔✔antihypertensive meds - ✔✔reduces high blood pressure
