Summary ACSM Certified Exercise Physiologist Test Prep_ A+ Guide.

ACSM Certified Exercise Physiologist Test Prep_ A+ Guide. Physical Activity - Any bodily movement produced by contracting skeletal muscles, with an increase in energy expenditure. Exercise - Planned, purposeful, repetitive Physical Fitness - Attributes or characteristics that individuals have achieved that related to their ability to perform physical activity 3 metabolic pathways the body uses to creates ATP - 1. Creatine Phosphate 2. anaerobic glycolysis 3. 0xidative system Claudication - pain in the leg is induced by exercise, usually because of an artery obstruction. Creatine Phosphate system - Small amounts of CP are stored within each cell. Simple one-to-one trade off that allows for the rapid production of ATP. ONLY for use during short bouts of exercise. less that 10 seconds. Anaerobic glycolysis - No oxygen required. NExt most immediate energy source. break down carbs (glucose or glycogen) into pyruvate. Used during medium-duration exercise. no more than about 90 seconds. Aerobic glycolysis (oxidative system) - Oxygen dependent. As exercise intensity decreases allowing for longer duration activities, use of the oxidative system increases. (Krebs cycle and ETC). Produce ATP in the mitochondria of the cell--requires oxygen. Lasts longer than 1-2 minutes. What is VO2? - The volume of oxygen the body consumes. VO2 max is the highest volume of oxygen the body can consume. Define Stroke Volume - the volume of blood the heart ejects with each beat. How does SV increase with workload? - Similar to HR, it increases as workload increases but only up to ~40% to 60% of VO2max. The percentages can be decreases in sedentary individuals and increased with training. What happens to resting HR as stroke volume increases? - it decreases, as more blood being pumped per beat allows the heart to beat less often. What is cardiac output? - a measure of blood pumped per minute. The product of stroke volume and heart rate. What does Diastolic Blood pressure do during exercise? - Remains stable or decreases slightly. What is rate pressure product? - serves as an estimate of myocardial oxygen demand. Product of HR and Systolic BP. HR X SBP What is the Fick equation used to determine VO2 max? - VO2max = HRmax X SVmax X a-VO2 difference max (arteriovenous oxygen difference) What is the gold standard to measure Cardiorespiratory fitness? - VO2 max during open circuit spirometry. How does a submaximal exercise test work? - It estimates VO2 max from the HR response to submaximal single stage or graded exercise. absolute oxygen consumption vs. relative oxygen consumption - absolute is the raw volume of O2 consumed by the body. Relative is the volume of O2 consumed relative to body weight. Useful to compare fitness levels between individuals. What is one of the largest components of PA-related energy expenditure? - Occupational Physical Ativity 5 Health related physical fitness components - Cardiorespiratory endurance, body composition, muscular strength, muscular endurance, and flexibility 6 Skill (performance) related physical fitness components - Agility, coordination, balance, power, reaction time, and speed cardiorespiratory endurance - ability of circulatory system and respiratory system to supply o2 during sustained physical activity Body composition - relative amounts of muscle, fat, bone, and other vital parts of the body Muscular strength - Ability of muscle to exert force muscular endurance - ability of muscle to continue to perform without fatigue flexibility - ROM at a joint. as per the skeletal muscles and not any external forces. Agility - ability to change position of the body in space with speed and accuracy coordination - ability to use the senses together with body parts to perform tasks smoothly and accurately balance - maintenance of equilibrium while stationary OR moving reaction time - time elapsed between stimulation and the beginning of the reaction to said stimulus speed - ability to perform a movement within a short period of time ACSM's weekly/daily physical activity recommendations - 150 minutes Moderate PA per week (30 min or more most days of the week), 75 minutes of vigorous intensity Can most sedentary individuals safely begin a low-to moderate intensity PA Program without the need for baseline testing or medical clearance? - Yes indeed Most common musculoskeletal injuries occur in what area of the body? - lower body- particularly the knee or foot Who is most at risk for sudden cardiac death? - Sedentary individuals performing infrequent exercise Light PA is defined as - 3 MET's Moderate PA is defined as - 3 to 6 MET's Vigorous PA is defined as - /=6 MET's What is 1 MET? Why do we use METs? - 1 MET = the relative oxygen consumption at rest. or, 3.5 mL per kg per minute. It is an easy way for the general public to gauge their exercise intensity. Also used to calculate energy expenditure over time. What is a kilocalorie? what is it also known as? - AKA: Calorie. estimate of energy cost that can be directly related to physical activity and exercise. Weight gain, loss and maintenance can be estimated remembering that 3,500kcal =1 lb of fat. Is the ACSM's weekly recommended PA sufficient to prevent weight gain in the typical american lifestyle? - Hell na! They must go beyond these recommendations. Two types of pre-participation self-guided screenings - 1. PAR-Q (physical Activity Readiness Questionnaire) 2.Fitness Facility Pre-participation screening questionnaire What is the PAR-Q? Limitation? - A minimal standard for entry into Moderate-intensity exercise programs. allows individuals to gauge their own medical readiness to participate . does not screen well for those at low to moderate risk. What is a pre-participation screening questionnaire? - Also useful for clients to assess their health readiness. More comprehensive and recognizes signs and symptoms of CVD and other risk-factor thresholds. What are the ACSM Coronary Artery Risk factors? - Age (Men 45 and older women 55 and older), Family History (MI, coronary revascularization or sudden death before 55 in father and 65 in mother or first degree relative), Smoker (current or quit within the last 6 months), Sedentary (no PA in at least 30 minutes of MPA at least 3 days per week for the last 3 months), Obesity (BMI 30 or over, or waist girth 40in for men and 35in for women), Hypertension (SBP 140 or more and/or DBP 90 or more confirmed on 2 seperate occasions), Dyslipidemia (LDL 130 or more OR HDL 40. OR on lipid lowering meds), Prediabetes (Impaired FBG between 100 and 125.) What is the negative risk factor? - HDL value of greater than or equal to 60. (this is reverse cholesterol transport and reduces the risk of CVD) Dyspnea - Shortness of breath Orthopnea - trouble breathing while lying down paroxysmal nocturnal dyspnea - difficulty breathing while asleep What classifies as low, moderate, and high risk clients? - Low: 2 risk factors and asymptomatic Moderate: 2 or more risk factors and Asymptomatic High: Symptomatic OR known CVD, CPD, renal or metabolic disease What is the exception to missing risk factor information? - Prediabetes is counted as a positive risk factor ONLY if the person is 45 or older OR The BMI is 25 or more (and have additional risk factor for prediabetes) What is a contraindication - individual's characteristic that make PA more risky Absolute contraindications to exercise - Absolute cannot participate in andy PA program and/or assessment and should consult with their doctor first. Relative contraindications to exercise - the benefit of exercise outweighs the risk of testing. Left main coronary stenosis, moderate stenotic valvular heart disease, Electrolyte abnormalities, severe atrial hypertension, tachy or bradydysrhythmia, hypertrophic myopathy, most disorders exacerbated by exercise, uncontrolled metabolic disease, chronic infectious disease, Mental impairment, AV block. Exercise testing is recommended for individuals at ____ risk - High risk. What is prehypertension? - 120-139 SBP and/or 80-89 DBP Normal BP? - 120 and 80 Stage 1 hypertension? - 140-159 SBP and 90-99 DBP Stage 2 hypertension? - 160 + SBP 100+ DBP Optimal LDL, total cholesterol, HDL, and triglyceride levels? - LDL: 100 HDL: 40 Triglyceride: 150 TOTAL: 200 3 assesments for muscular endurance - 1. Bench press 2. Curl up 3. push up twitch - When a motor unit is stimulated by a single nerve impulse tetanus - motor unit stimulated constantly summation - motor unit has more than 1 stimulus What is the SAID principle? What is it dependent on? - The specificity principle. Specific exercise elicits specific adaptations, creating specific training effects. (Specific Adaptations to Imposed Demands). Dependent on the TYPE and MODE of exercise. Example: a client wants to improve their time in an endurance run, you select training stimulus that is appropriate. (eg. endurance activities, not swimming. 7 ways of determining exercise intensity - 1. Heart rate reserve method. 2. Peak HR method 3. Peak VO2. method 4. Peak METs method 5. VO2 reserve method 6. Talk test method 7. RPE method (HRR) Heart rate reserve method KARVONEN FORMULA - The difference between max HR and resting HR. Target HR = [(max HR -resting HR) X %intensity desired] + Resting HR. Peak HR method - 220-age = max HR. (SD of 12-15 BPM) Target HR = max HR X % intensity desired Peak VO2 method - must have measured or estimated VO2max. Target VO2 = VO2max X intensity desired Peak METs method - Target METs = (%intensity desired)(VO2max in METS -1) +1 VO2 reserve method CONTINUES