ACSM Personal Trainer Certification Exam
Questions and Answers
1.ADL: One's ability to perform daily tasks such as self care and chores
2.Physical Activity: Transition from rest to active movement
3.Exercise: Planned and structured physical activity to improve one or
more of the 5 components of fitness
4.5 Components of Fitness: 1. Cardiorespiratory Endurance
2.Muscle Endurance
3.Muscle Strength
4.Flexibility
5.Body Composition
5.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
6.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
,7.Rate of Remodeling: Remodel > Damage --> increase training
effort Damage > Remodel --> decrease training effort (or may
cause overuse/injury)
8.Signs of Over Training: Injury, inc resting HR, fatigued
throughout day, low performance
9.FITT-VP: Frequency (how
often) Intensity (how hard)
Time (duration)
Type (mode)
Volume (overall amount)
Progression (how to advance)
10.ATP-CP Phosphagen System:
Anaerobic 0-30 sec high intensity work
sprints, weight lifting
11.Anaerobic Glycolysis/Lactic Acid:
Anaerobic Glucose & lactic acid
:30-3 mins high intensity
work 400-800m sprint,
100m swim
12.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
13.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
14.Sino Atrial Node: Pacemaker of the heart, in RA, initiates contraction
15.Atrioventricular Node: Slows down the heart contracting
16.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.
17. Left Chambers: LA receives oxy blood from veins. Travels to LV
Questions and Answers
1.ADL: One's ability to perform daily tasks such as self care and chores
2.Physical Activity: Transition from rest to active movement
3.Exercise: Planned and structured physical activity to improve one or
more of the 5 components of fitness
4.5 Components of Fitness: 1. Cardiorespiratory Endurance
2.Muscle Endurance
3.Muscle Strength
4.Flexibility
5.Body Composition
5.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
6.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
,7.Rate of Remodeling: Remodel > Damage --> increase training
effort Damage > Remodel --> decrease training effort (or may
cause overuse/injury)
8.Signs of Over Training: Injury, inc resting HR, fatigued
throughout day, low performance
9.FITT-VP: Frequency (how
often) Intensity (how hard)
Time (duration)
Type (mode)
Volume (overall amount)
Progression (how to advance)
10.ATP-CP Phosphagen System:
Anaerobic 0-30 sec high intensity work
sprints, weight lifting
11.Anaerobic Glycolysis/Lactic Acid:
Anaerobic Glucose & lactic acid
:30-3 mins high intensity
work 400-800m sprint,
100m swim
12.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
13.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
14.Sino Atrial Node: Pacemaker of the heart, in RA, initiates contraction
15.Atrioventricular Node: Slows down the heart contracting
16.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.
17. Left Chambers: LA receives oxy blood from veins. Travels to LV
