ACSM FINAL PAPER ANSWERS AND QUESTIONS GRADED A+
✔✔body mass index BMI - ✔✔the height to weight ratio can be misleading because it
does not consider body type
✔✔lean body mass - ✔✔not fat tissue: muscle, bone, skin etc
✔✔anorexia nervosa - ✔✔the disorder of self-induced starvation
✔✔bulimia nervosa - ✔✔the psychologically addictive cycle of binging/purging
✔✔USRDA food pyramid - ✔✔1. fat, oils & sweets: use sparingly
2. milk, yogurt &cheese 2-3 servings;
3. meat, poultry, fish, dry beans, nuts, eggs: 2-3 servings;
4. fruits: 3-5 serv;
5. veggies: 3-5 serv.
6. bread, cereal, rice, & pasta: 6-11 serv
✔✔female athlete triad - ✔✔amenorrhea, osteoporosis, and eating disorders; when left
untreated they damage the musculoskeletal and reproductive systems
✔✔# of kilocalories in one gram - ✔✔Carbo= 4; fats=9; protein=4; alcohol=7
✔✔guidelines for losing weight - ✔✔500-1000 cal daily to lose 1-2 lbs. per wk; same to
increase
✔✔kilocalaries - ✔✔equivalent to losing 1 lb of fat 3500cal
✔✔waist-hip ratio - ✔✔Hips/Waist (ex. 45" waist and 36" hips... 36/45=.8)
ratios above .86 for women and .95 for men indicate abdominal adiposity
✔✔Heart Rate (HR) - ✔✔total # of times the heart contracts in one minute, increases
with work-rate during exercise
✔✔Stroke Volume - ✔✔amount of blood pumped from the left ventricle in one beat
✔✔Cardiac Output - ✔✔the amount of blood pumped from the heart in one minute
✔✔Blood Pressure - ✔✔arterial pressure providing force for blood flow (systolic and
diastolic pressure)
✔✔Arteriovenous Oxygen Difference - ✔✔difference between oxygen content of arterial
and venous blood
,✔✔Blood Flow - ✔✔distribution of the cardiac output
✔✔Maximum Oxygen Consumption - ✔✔highest rate and amount of oxygen achieved
at maximal physical exertion
✔✔Types of muscle tissue - ✔✔cardiac, smooth, and skeletal
✔✔Cardiac muscle - ✔✔cardiac muscle tissue is involuntary, it is the tissue of the heart
✔✔smooth muscle - ✔✔involuntary muscle tissue that lines the arterial walls and
organs of the body
✔✔skeletal muscle - ✔✔voluntary and made up of striated fibers
✔✔Kinesiology - ✔✔the study of human movement
✔✔Bones - ✔✔mineral reservior, internal skeleton (levers)
✔✔joints - ✔✔where two bones meet (fulcrum and axis)
✔✔muscle tissue - ✔✔elastic tissue with contractile properties (pulley)
✔✔tendons - ✔✔connective tissue that connects muscles to bone
✔✔ligaments - ✔✔connective tissue that connects bone to bone
✔✔cartilage - ✔✔white fibrous tissue that cushions surfaces and prevents friction
(cushions bones)
✔✔anterior/posterior - ✔✔front/ back
✔✔inferior/superior - ✔✔below/ above
✔✔medial/lateral - ✔✔closer to midline/further from midline
✔✔proximal/distal - ✔✔closer to trunk/further from trunk
✔✔abduction/adduction - ✔✔movement away/into from midline
✔✔horizontal abduction - ✔✔the row
✔✔horizontal adduction - ✔✔chest press
, ✔✔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.
✔✔body mass index BMI - ✔✔the height to weight ratio can be misleading because it
does not consider body type
✔✔lean body mass - ✔✔not fat tissue: muscle, bone, skin etc
✔✔anorexia nervosa - ✔✔the disorder of self-induced starvation
✔✔bulimia nervosa - ✔✔the psychologically addictive cycle of binging/purging
✔✔USRDA food pyramid - ✔✔1. fat, oils & sweets: use sparingly
2. milk, yogurt &cheese 2-3 servings;
3. meat, poultry, fish, dry beans, nuts, eggs: 2-3 servings;
4. fruits: 3-5 serv;
5. veggies: 3-5 serv.
6. bread, cereal, rice, & pasta: 6-11 serv
✔✔female athlete triad - ✔✔amenorrhea, osteoporosis, and eating disorders; when left
untreated they damage the musculoskeletal and reproductive systems
✔✔# of kilocalories in one gram - ✔✔Carbo= 4; fats=9; protein=4; alcohol=7
✔✔guidelines for losing weight - ✔✔500-1000 cal daily to lose 1-2 lbs. per wk; same to
increase
✔✔kilocalaries - ✔✔equivalent to losing 1 lb of fat 3500cal
✔✔waist-hip ratio - ✔✔Hips/Waist (ex. 45" waist and 36" hips... 36/45=.8)
ratios above .86 for women and .95 for men indicate abdominal adiposity
✔✔Heart Rate (HR) - ✔✔total # of times the heart contracts in one minute, increases
with work-rate during exercise
✔✔Stroke Volume - ✔✔amount of blood pumped from the left ventricle in one beat
✔✔Cardiac Output - ✔✔the amount of blood pumped from the heart in one minute
✔✔Blood Pressure - ✔✔arterial pressure providing force for blood flow (systolic and
diastolic pressure)
✔✔Arteriovenous Oxygen Difference - ✔✔difference between oxygen content of arterial
and venous blood
,✔✔Blood Flow - ✔✔distribution of the cardiac output
✔✔Maximum Oxygen Consumption - ✔✔highest rate and amount of oxygen achieved
at maximal physical exertion
✔✔Types of muscle tissue - ✔✔cardiac, smooth, and skeletal
✔✔Cardiac muscle - ✔✔cardiac muscle tissue is involuntary, it is the tissue of the heart
✔✔smooth muscle - ✔✔involuntary muscle tissue that lines the arterial walls and
organs of the body
✔✔skeletal muscle - ✔✔voluntary and made up of striated fibers
✔✔Kinesiology - ✔✔the study of human movement
✔✔Bones - ✔✔mineral reservior, internal skeleton (levers)
✔✔joints - ✔✔where two bones meet (fulcrum and axis)
✔✔muscle tissue - ✔✔elastic tissue with contractile properties (pulley)
✔✔tendons - ✔✔connective tissue that connects muscles to bone
✔✔ligaments - ✔✔connective tissue that connects bone to bone
✔✔cartilage - ✔✔white fibrous tissue that cushions surfaces and prevents friction
(cushions bones)
✔✔anterior/posterior - ✔✔front/ back
✔✔inferior/superior - ✔✔below/ above
✔✔medial/lateral - ✔✔closer to midline/further from midline
✔✔proximal/distal - ✔✔closer to trunk/further from trunk
✔✔abduction/adduction - ✔✔movement away/into from midline
✔✔horizontal abduction - ✔✔the row
✔✔horizontal adduction - ✔✔chest press
, ✔✔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.
