ACSM Personal Trainer Certification Exam
2024, 194 Questions and Answers 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
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
Smooth Muscle
2024, 194 Questions and Answers 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
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
Smooth Muscle
