ACSM Personal Trainer Certification Exam Latest Version Graded A+

ACSM Personal Trainer Certification Exam Latest Version Graded A+ 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 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 Sino Atrial Node Pacemaker of the heart, in RA, initiates contraction Atrioventricular Node Slows down the heart contracting 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. Left Chambers LA receives oxy blood from veins. Travels to LV through bicuspid valve then to aorta through the aortic semilunar valve where it then travels through the body's arteries to deliver oxygen. Pulse Sights Carotid (not recommended to perform on someone) Brachial Femoral Radial (most recommended) Heart Rate Avg is 72bpm resting (normal is 60-100bpm) Good gauge for clients to see how fit they are becoming Tachycardia/Bradychardia Faster than normal heart rate, >100 bpm Slower than normal heart rate, < 60 bpm Stroke Volume (SV) The amount of blood pumped from the left ventricle in one beat Cardiac Output (CO) The amount of blood pumped from the heart in one minute Arteriovenous Oxygen Difference Difference between oxygen content of arterial and venous blood Pulmonary Ventilation Volume of air exchanged per minute VO2 Max Highest rate and amount of O2 achieved at maximal physical exertion Acute CR Response to Aerobic Exercise Increase: HR, SV, CO, AOD, BF, systolic BP, pulmonary ventilation, O2 consumption Chronic CR Adaptations to Aerobic Exercise Decrease: RHR, BP, blood lactate Increase: SV, CO Synovial Joints Freely movable allowing for variety of angular, circular, and specialized movements; most common type in human body Cardiac Muscle involuntary muscle tissue