ACSM PERSONAL TRAINER CERTIFICATION EXAM
2024/2025
ADL - Precise Answer ✔✔One's ability to perform daily tasks such as
self care and chores
Physical Activity - Precise Answer ✔✔Transition from rest to active
movement
Exercise - Precise Answer ✔✔Planned and structured physical activity
to improve one or more of the 5 components of fitness
5 Components of Fitness - Precise Answer ✔✔1. Cardiorespiratory
Endurance
2. Muscle Endurance
3. Muscle Strength
4. Flexibility
5. Body Composition
Types of Fitness Conditioning - Precise Answer ✔✔Health Related:
Focuses on enhancing QoL, preventing disease, moderate-intensity PA
Fitness Conditioning: Focuses on exercise regimens based on
recommendations for improving fitness
,SAID - Precise Answer ✔✔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 - Precise Answer ✔✔Remodel > Damage -->
increase training effort
Damage > Remodel --> decrease training effort (or may cause
overuse/injury)
Signs of Over Training - Precise Answer ✔✔Injury, inc resting HR,
fatigued throughout day, low performance
FITT-VP - Precise Answer ✔✔Frequency (how often)
Intensity (how hard)
Time (duration)
Type (mode)
Volume (overall amount)
Progression (how to advance)
ATP-CP Phosphagen System - Precise Answer ✔✔Anaerobic
0-30 sec high intensity work
sprints, weight lifting
Anaerobic Glycolysis/Lactic Acid - Precise Answer ✔✔Anaerobic
Glucose & lactic acid
,:30-3 mins high intensity work
400-800m sprint, 100m swim
Oxidation System - Precise Answer ✔✔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 - Precise Answer ✔✔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 - Precise Answer ✔✔Pacemaker of the heart, in RA,
initiates contraction
Atrioventricular Node - Precise Answer ✔✔Slows down the heart
contracting
, Right Chambers - Precise Answer ✔✔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 - Precise Answer ✔✔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 - Precise Answer ✔✔Carotid (not recommended to perform
on someone)
Brachial
Femoral
Radial (most recommended)
Heart Rate - Precise Answer ✔✔Avg is 72bpm resting (normal is 60-
100bpm)
Good gauge for clients to see how fit they are becoming
Tachycardia/Bradychardia - Precise Answer ✔✔Faster than normal
heart rate, >100 bpm
Slower than normal heart rate, < 60 bpm
Stroke Volume (SV) - Precise Answer ✔✔The amount of blood pumped
from the left ventricle in one beat
2024/2025
ADL - Precise Answer ✔✔One's ability to perform daily tasks such as
self care and chores
Physical Activity - Precise Answer ✔✔Transition from rest to active
movement
Exercise - Precise Answer ✔✔Planned and structured physical activity
to improve one or more of the 5 components of fitness
5 Components of Fitness - Precise Answer ✔✔1. Cardiorespiratory
Endurance
2. Muscle Endurance
3. Muscle Strength
4. Flexibility
5. Body Composition
Types of Fitness Conditioning - Precise Answer ✔✔Health Related:
Focuses on enhancing QoL, preventing disease, moderate-intensity PA
Fitness Conditioning: Focuses on exercise regimens based on
recommendations for improving fitness
,SAID - Precise Answer ✔✔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 - Precise Answer ✔✔Remodel > Damage -->
increase training effort
Damage > Remodel --> decrease training effort (or may cause
overuse/injury)
Signs of Over Training - Precise Answer ✔✔Injury, inc resting HR,
fatigued throughout day, low performance
FITT-VP - Precise Answer ✔✔Frequency (how often)
Intensity (how hard)
Time (duration)
Type (mode)
Volume (overall amount)
Progression (how to advance)
ATP-CP Phosphagen System - Precise Answer ✔✔Anaerobic
0-30 sec high intensity work
sprints, weight lifting
Anaerobic Glycolysis/Lactic Acid - Precise Answer ✔✔Anaerobic
Glucose & lactic acid
,:30-3 mins high intensity work
400-800m sprint, 100m swim
Oxidation System - Precise Answer ✔✔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 - Precise Answer ✔✔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 - Precise Answer ✔✔Pacemaker of the heart, in RA,
initiates contraction
Atrioventricular Node - Precise Answer ✔✔Slows down the heart
contracting
, Right Chambers - Precise Answer ✔✔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 - Precise Answer ✔✔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 - Precise Answer ✔✔Carotid (not recommended to perform
on someone)
Brachial
Femoral
Radial (most recommended)
Heart Rate - Precise Answer ✔✔Avg is 72bpm resting (normal is 60-
100bpm)
Good gauge for clients to see how fit they are becoming
Tachycardia/Bradychardia - Precise Answer ✔✔Faster than normal
heart rate, >100 bpm
Slower than normal heart rate, < 60 bpm
Stroke Volume (SV) - Precise Answer ✔✔The amount of blood pumped
from the left ventricle in one beat
