ACSM Personal Trainer Certification Exam 2022 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 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
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 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
