ACSM Personal Trainer Certification Exam with accurate || || || || || || ||
detailed solutions ||
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
|| || || || || || || || || ||
detailed solutions ||
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
|| || || || || || || || || ||
