ACSM Personal Trainer Certification Exam 2024 with complete solution

ACSM Personal Trainer Certification Exam 2024 with complete solution ADL One's ability to perform daily tasks such as self care and chores Physical Activity Transition from rest to active movement Exercise 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 ref