ACSM Certification Review Practice with all Correct &
100% Verified Answers| Actual Complete Exam|
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Immdiate source of energy for all cellular acitivty ✔Correct Answer-ATP (adenosine triphosphate)
The bioenergetic pathwaythat is sometimes called the anaerobic pathway is ✔Correct Answer-non-
oxideative pathway
Bioenergetic pathway that can produce large amounts of ATP to sustain prolonged exercise without
producing fatiguing by-products ✔Correct Answer-oxidative pathway
within a skeletal muscle fiber, large amounts of calcium are stored in the ✔Correct Answer-
sarcoplasmic reticulum
ACSM/AHA Cardiorespiratory exercise recommendation ✔Correct Answer-adults aged 18-65 need
moderate intensity aerobic activity for 30min on five days each week or vigorous intensity for 20 min
on three days each week. These recommendations are in addition of routine activties of daily living
light intensity.
Rating for moderate intensity activity ✔Correct Answer-5 or 6 in 10-pt scale
Rating for vigorous intensity activity ✔Correct Answer-7 or 8 in 10-pt scale
benfits of cardio endurance ✔Correct Answer-descreaed risk of premautre death related to heart
disease
reduction in death from all causes
increased habitual activity levels that is accosicated with health benefits
threshold ✔Correct Answer-minimal amount of overload needed to produce a desired adaptation.
properly constructed exercise program prescribes ✔Correct Answer-freqyency (number of days),
duration, and intensity
Cardio warm-up recommendations ✔Correct Answer--5-10 min low intensity large muscle activity
-intensity progression to lower end of target exercise range
warm-up benefits ✔Correct Answer--reduce susceptibility of injury or joints
-improve range of motion
-improve performance
-can help prevent ischemia (lack of o2) of heart muscle, which may occur in clients with sudden
strenuous exertion.
VO2R and Target VO2 ✔Correct Answer-Target VO2 = [(target%) * (VO2max - VO2rest)] + VO2rest
Caloric expenditure based on VO2 ✔Correct Answer-1L of O2 consumed expends 5kcals or 20.9
kilojules
,Resting relative VO2 ✔Correct Answer-assumed to be 3.5ml/kgmin
Max relative VO2 for highly trained aerobic athlete ✔Correct Answer-75-80 ml/kgmin
MET Formula ✔Correct Answer-Relative VO2/3.5ml/kgmin
160lb male expends 9.2kcal/min. what is the MET value ✔Correct Answer-Convert lb to kg =
160lb/2.2 = 73kg
1L of O2 consumption = 5kcal
9.2kcal/5kcal =1.84L/min
1.84L/min/73kg = 0.025L/min/kg
Convert to ml = L * 1000
0.25L/min/kg*1000 = 25ml/min/kg
1MET = 3.5ml/kg/min
25ml/3.5 = 7.14METs
Convert inches to meters and centimeters ✔Correct Answer-1M = inches/0.254
1CM = inches/2.54
Convert Kg-m/min to watts ✔Correct Answer-1 watt = kg-m/min * 6.12
Convert MPH to meters/min ✔Correct Answer-meters/min = MPH * 26.8
Convert lbs to kg ✔Correct Answer-kg = lb/2.2
Convert RPM to meters/min on monark arm ergometer, monark leg ergometer and tunturi cycle
ergometer ✔Correct Answer-Monark arm: RPM = m/min*2.4
Monark leg: RPM = m/min *6
Tunturi: RPM = m/min *3
Why is direct measurement of energy expenditure impractical ✔Correct Answer-It is very costly to
measure directly. Need to use spirometry.
ACSM intensity level recommendations based on HR ✔Correct Answer-Should be 64-70% of MHR
on lower end to 94% on higher end.
MHR Estimate based on Age ✔Correct Answer-220 - age
Determing THR range ✔Correct Answer-Based on client's health history and goals. If client is
considered healthy, range can be narrowed to 70-85% MHR. Sedentary individuals can be around 50-
70%MHR.
ACSM Calorie Expenditure Recommendation per day ✔Correct Answer-150-400kcal per day
Calorie expenditure recommedation for weight loss goals in overweight and obese adults
✔Correct Answer->2000 kcal per week
Formula to calculate approx calories expended per minute ✔Correct Answer-(METs * 3.5 *
bodyweight (kg))/200 = calories per minute
Cool down benefits ✔Correct Answer--avoid hypotension (low BP)
, -avoid dizziness
-help dissipate body heat
-promote lactate removal
-slows the rise in catecholamines (increase of HR and BP)
ACSM stretching recommedations ✔Correct Answer-General stretching exercises emphasizing
major skeletal muscle groups at least 2-3 days a week.
Factors of flexibility ✔Correct Answer-1. join structure
2. health of soft tissue around the joint
3. length of antagonist muscles
4. temperature of the tissues being stretched
5. viscoelasticity of tissues surrounding joint
ADL ✔Correct Answer-Activities of daily living
Risks of Stretching ✔Correct Answer-1. Joint Hypermobility - aka "congenital laxity" of ligaments
and joints. Allows for extreme ROM accompanied by mild to moderate intensity pain. No evidence
shows flexibility training attributing to hyper mobility.
2. Decreased strength. Some evidence have shown that strength decreases after flexibility/stretching
exercises, primarily for short-term exercises. No evidence showing long-term effects on strength from
stretching
BMI Formula ✔Correct Answer-BMI = W/H^2
Waist-Hip Ratio (WHR) Health Risk Measurement ✔Correct Answer-Young men with WHY more
than 0.95 and young women with WHY more than .086 have high health risk.
Health Risk for Waist Circumfrence ✔Correct Answer-Men: >=40 inches.
Women >= 35 inches
Skinfold Site: Abdominal ✔Correct Answer-Vertical fold 2cm to the right side of the umbilicus
Skinfold Site: Triceps ✔Correct Answer-Vertical fold on posterior midline of upper arm. Halfway
between acromion and olecranon processes. Arm held freely to side of body
Skinfold Site: Biceps ✔Correct Answer-Vertical fold on anterior aspect of arm over belly of the
biceps muscle. 1cm above the level used to mark triceps site
Skinfold Site: Chest ✔Correct Answer-Diagonal fold. 1/2 distance between anterior axillary line and
nipple for men. 1/3 of distance between ant axillary line and nipple for women
Skinfold Site: Medial calf ✔Correct Answer-Vertical fold at maximum circumfrence of the calf on
midline of its medial border
Skinfold Site: midaxillary ✔Correct Answer-Vertical fold on midaxillary line at the level of the
xiphoid process and sternum.
Skinfold Site: subscapular ✔Correct Answer-Diagonal fold 45 degree angle. 1-2 cm below inferior
angle of scapula
100% Verified Answers| Actual Complete Exam|
Already Graded A+
Immdiate source of energy for all cellular acitivty ✔Correct Answer-ATP (adenosine triphosphate)
The bioenergetic pathwaythat is sometimes called the anaerobic pathway is ✔Correct Answer-non-
oxideative pathway
Bioenergetic pathway that can produce large amounts of ATP to sustain prolonged exercise without
producing fatiguing by-products ✔Correct Answer-oxidative pathway
within a skeletal muscle fiber, large amounts of calcium are stored in the ✔Correct Answer-
sarcoplasmic reticulum
ACSM/AHA Cardiorespiratory exercise recommendation ✔Correct Answer-adults aged 18-65 need
moderate intensity aerobic activity for 30min on five days each week or vigorous intensity for 20 min
on three days each week. These recommendations are in addition of routine activties of daily living
light intensity.
Rating for moderate intensity activity ✔Correct Answer-5 or 6 in 10-pt scale
Rating for vigorous intensity activity ✔Correct Answer-7 or 8 in 10-pt scale
benfits of cardio endurance ✔Correct Answer-descreaed risk of premautre death related to heart
disease
reduction in death from all causes
increased habitual activity levels that is accosicated with health benefits
threshold ✔Correct Answer-minimal amount of overload needed to produce a desired adaptation.
properly constructed exercise program prescribes ✔Correct Answer-freqyency (number of days),
duration, and intensity
Cardio warm-up recommendations ✔Correct Answer--5-10 min low intensity large muscle activity
-intensity progression to lower end of target exercise range
warm-up benefits ✔Correct Answer--reduce susceptibility of injury or joints
-improve range of motion
-improve performance
-can help prevent ischemia (lack of o2) of heart muscle, which may occur in clients with sudden
strenuous exertion.
VO2R and Target VO2 ✔Correct Answer-Target VO2 = [(target%) * (VO2max - VO2rest)] + VO2rest
Caloric expenditure based on VO2 ✔Correct Answer-1L of O2 consumed expends 5kcals or 20.9
kilojules
,Resting relative VO2 ✔Correct Answer-assumed to be 3.5ml/kgmin
Max relative VO2 for highly trained aerobic athlete ✔Correct Answer-75-80 ml/kgmin
MET Formula ✔Correct Answer-Relative VO2/3.5ml/kgmin
160lb male expends 9.2kcal/min. what is the MET value ✔Correct Answer-Convert lb to kg =
160lb/2.2 = 73kg
1L of O2 consumption = 5kcal
9.2kcal/5kcal =1.84L/min
1.84L/min/73kg = 0.025L/min/kg
Convert to ml = L * 1000
0.25L/min/kg*1000 = 25ml/min/kg
1MET = 3.5ml/kg/min
25ml/3.5 = 7.14METs
Convert inches to meters and centimeters ✔Correct Answer-1M = inches/0.254
1CM = inches/2.54
Convert Kg-m/min to watts ✔Correct Answer-1 watt = kg-m/min * 6.12
Convert MPH to meters/min ✔Correct Answer-meters/min = MPH * 26.8
Convert lbs to kg ✔Correct Answer-kg = lb/2.2
Convert RPM to meters/min on monark arm ergometer, monark leg ergometer and tunturi cycle
ergometer ✔Correct Answer-Monark arm: RPM = m/min*2.4
Monark leg: RPM = m/min *6
Tunturi: RPM = m/min *3
Why is direct measurement of energy expenditure impractical ✔Correct Answer-It is very costly to
measure directly. Need to use spirometry.
ACSM intensity level recommendations based on HR ✔Correct Answer-Should be 64-70% of MHR
on lower end to 94% on higher end.
MHR Estimate based on Age ✔Correct Answer-220 - age
Determing THR range ✔Correct Answer-Based on client's health history and goals. If client is
considered healthy, range can be narrowed to 70-85% MHR. Sedentary individuals can be around 50-
70%MHR.
ACSM Calorie Expenditure Recommendation per day ✔Correct Answer-150-400kcal per day
Calorie expenditure recommedation for weight loss goals in overweight and obese adults
✔Correct Answer->2000 kcal per week
Formula to calculate approx calories expended per minute ✔Correct Answer-(METs * 3.5 *
bodyweight (kg))/200 = calories per minute
Cool down benefits ✔Correct Answer--avoid hypotension (low BP)
, -avoid dizziness
-help dissipate body heat
-promote lactate removal
-slows the rise in catecholamines (increase of HR and BP)
ACSM stretching recommedations ✔Correct Answer-General stretching exercises emphasizing
major skeletal muscle groups at least 2-3 days a week.
Factors of flexibility ✔Correct Answer-1. join structure
2. health of soft tissue around the joint
3. length of antagonist muscles
4. temperature of the tissues being stretched
5. viscoelasticity of tissues surrounding joint
ADL ✔Correct Answer-Activities of daily living
Risks of Stretching ✔Correct Answer-1. Joint Hypermobility - aka "congenital laxity" of ligaments
and joints. Allows for extreme ROM accompanied by mild to moderate intensity pain. No evidence
shows flexibility training attributing to hyper mobility.
2. Decreased strength. Some evidence have shown that strength decreases after flexibility/stretching
exercises, primarily for short-term exercises. No evidence showing long-term effects on strength from
stretching
BMI Formula ✔Correct Answer-BMI = W/H^2
Waist-Hip Ratio (WHR) Health Risk Measurement ✔Correct Answer-Young men with WHY more
than 0.95 and young women with WHY more than .086 have high health risk.
Health Risk for Waist Circumfrence ✔Correct Answer-Men: >=40 inches.
Women >= 35 inches
Skinfold Site: Abdominal ✔Correct Answer-Vertical fold 2cm to the right side of the umbilicus
Skinfold Site: Triceps ✔Correct Answer-Vertical fold on posterior midline of upper arm. Halfway
between acromion and olecranon processes. Arm held freely to side of body
Skinfold Site: Biceps ✔Correct Answer-Vertical fold on anterior aspect of arm over belly of the
biceps muscle. 1cm above the level used to mark triceps site
Skinfold Site: Chest ✔Correct Answer-Diagonal fold. 1/2 distance between anterior axillary line and
nipple for men. 1/3 of distance between ant axillary line and nipple for women
Skinfold Site: Medial calf ✔Correct Answer-Vertical fold at maximum circumfrence of the calf on
midline of its medial border
Skinfold Site: midaxillary ✔Correct Answer-Vertical fold on midaxillary line at the level of the
xiphoid process and sternum.
Skinfold Site: subscapular ✔Correct Answer-Diagonal fold 45 degree angle. 1-2 cm below inferior
angle of scapula
