ACSM Personal Training Exam Set #5

Maximal Exercise Test:
Consists of

- Cycle Ergometry/Treadmill
-Real-time physiological measures (VO2, HR, BP, RER)

Maximal Exercise Test:
Advantages

-Accurate physiological Measures + Ease of measurement
-Multi-staged Protocol

Maximal Exercise Test:
Disadvantages

-Medical Supervision
-Calibration
-Expensive, Bulky Equipment
-Intimidating
-Failure is Subjective

Maximal Exercise Test:
Good for...

Healthy, Medically cleared Individuals

Maximal Exercise Test:
Bad for...

-Individuals with diagnosed or undiagnosed CV, Pulmonary, or Metabolic Disease

-Individuals at High Risk for CV, Pulmonary, or Metabolic Disease

Field Test #1 (Cooper 12 Minute)

-Cooper 12 Minute Test (sub. max.)
-1.5 Mile Test (sub. max.)

Greatest distance covered/shortest duration

Advantages of Field Test #1 (Cooper 12 Minute)

-large group testing
-little equipment needed

Disadvantages of Field Test #1 (Cooper 12 Minute)

-submaximal?
-No HR or BP monitoring

Field Test #1 (Cooper 12 Minute) good for

active individuals

Field Test #1 (Cooper 12 Minute) bad for

-sedentary Individuals
-individuals with CV disease or Musculoskeletal Complications

Field Test #2 (Rockport One Mile)

-Rockport One Mile Fitness Walking Test
-6-minute Walk Test

-Completed test as quickly as possible/Complete most distance as possible
-HR Monitoring

Field Test #2 (Rockport One Mile) Advantages

-Has physiological measure
-little equipment needed

Field Test #2(Rockport One Mile) Disadvantages

-Submaximal?

Field Test #2 (Rockport One Mile) Good For...

-Sedentary Individuals
-Individuals with CV diseases or Older Adults

Field Test #2 (Rockport One Mile) Bad For...

Active Individuals

Field Test #3 (Astrand-Rhyming Test)

Astrand-Rhyming Test
-Cycle Ergometry
-HR and BP monitoring

Field Test #3 (Astrand-Rhyming Test) Advantages

-Physiological measures + Ease of Measurement
-Short Test
-Well Controlled
-Cheaper, Transportable Equipment

Field Test #3 (Astrand-Rhyming Test) Disadvantages

-Not Multi-Staged
-Less familiar Modality
-Calibration
-Pedal Rate must be Maintained

Field Test #3 (Astrand-Rhyming Test) Good for...

Most Populations

Field Test #3 (Astrand-Rhyming Test) Bad for..

Individuals with Musculoskeletal Injuries/Issues (knee, hip, back)

Field Test #3 (Astrand-Rhyming Test) Unconditioned Males results

300-600 kgm/min

Field Test #3 (Astrand-Rhyming Test) Conditioned Males results

600-900 kgm/min

Field Test #3 (Astrand-Rhyming Test) Unconditioned Females results

300-450 kgm/min

Field Test #3 (Astrand-Rhyming Test) Conditioned Females results

450-600 kgm/min

Field Test #4 (YMCA Protocol)

YMCA Protocol
'-Cycle Ergometry
-HR and BP Monitoring

YMCA Advantages

-Physiological measures + Ease of Measurement
-Multi-Staged**
-Short Test
-Well Controlled
-Cheaper, Transportable Equipment

YMCA Disadvantages

-Less Familiar Modality
-Calibration
-Pedal Rate must be Maintained

YMCA good for...

Most populations

YMCA bad for...

Individuals with Musculoskeletal Injuries/Issues (knee, hip, Back)

Field Test #5 (Treadmill Tests)

Treadmill Tests

-Walking/Running
-HR and BP monitoring

Field Test #5 (Treadmill Tests) Advantages

-Physiological Measures + Ease of Measurement
-Multi- Staged**
-Familiar Modality**
-Well Controlled

Field Test #5 (Treadmill Tests) Disadvantages

-Ease of measurement**
-Calibration
-Expensive, Bulky Equipment**
-Intimidating**
-Longer Time needed to reach Steady State**

Field Test #5 (Treadmill Tests) Good for...

most populations

Field Tests #5 (Treadmill Tests) Bad for...

individuals with Musculoskeletal Injuries/Issues (knee, hip, back)

Field Test #6 (Step Tests)

Step Tests

-Stepping
-Height and Rate Controlled
-HR monitoring
-Vo2Max can be Calculated during Recovery

Field Test #6 (Step Tests) Advantages

-Physiological Measures + Ease of Measurement
-Can be Multi-Staged
-Well Controlled
-Short Test
-Inexpensive
-Cheaper, Transportable Equipment

Field Test #6 (Step Tests) Disadvantages

-Ease of measurement
-Modality May Require Practice
-Longer time needed to reach steady state

Field Test #6 (Step Tests) Good For...

Active, Healthy Individuals

Field Test #6 (Step Tests) Bad for...

Individuals with Balance problems or Low FItness

Submaximal Exercise Test Assumptions

-A steady state HR is obtained for each exercise work rate and is consistent each day

-Linear relationship exists between HR and work rate

-A maximal HR for a given age is uniform

-Mechanical energy is the same for everyone

-The subject does not have an altered HR (medications, cafefine, stress, environmental factors)

Indications for Stopping Test

-Angina or angina like symptoms

-Drop in systolic BP \> 10mmHg

-Excessive Rise in BP systolic pressure \> 250mHg and or diastolic pressure \> 115mmHg

-Shortness of Breath, leg cramps, or
claudication

-Signs of poor perfusion

-Failure of HR to increase or noticeable change in heart rhythm

-Subject requests to stop or cites severe fatigue

-Equipment failure

YMCA Testing Procedures

-Record Name, Age, Gender

-Take weight, height, resting HR &BP

-Calculate APMHR and 85% of APMHR

-Seat Height Adjustment

YMCA Warm-Up

-2-3 min with no resistance
-50 rpm

YMCA Protocol

-3 min stages
-HR taken at 2nd and 3rd minute of each stage

Steady State

HR at 2nd and 3rd minute must be within 6 bpm

Terminating the Test

Two End-Stage HRs between 110 bpm and 85% Age Predicted HRmax

YMCA timing

HR 1:45
BP: 2:00
HR: 2:45

What does an ECG measure?

-Electrical activity of the heart
-Heart Rate

Order of electrical transmission in heart

SA node
AV node
Bundle of His
Purkinje Fibers

What does ST Segment Depression Indicate

Myocardial Ischemia
-most common abnormality

ST segment Elevation

-Early Repolarization
-May be indicative of myocardial abnormalities and/or ischemia

Accurate measurement via an ECG depends on

-Proper Electrode Placement
- Skin preparation

Proper Skin Preparation Technique

-Shave any hair in the way of the site
-Clean the skin with alcohol
-Wipe clean with gauze

Right Arm (RA)

Below clavicle, in space between pectoral and deltoid muscle. Right side of body

Left Arm (LA)

Below clavicle, in space between pectoral and deltoid muscle. Left side of body

Right Leg (RL)

In line with the Right Arm lead, below rib cage. Right side of body.

Left Leg (LL)

In line with the Left Arm lead, below rib cage. Left side of body

Electrocardiogram

Monitors electrical activity of the heart

Supraventricular Dysrhythmias

-Premature atrial contractions
-Atrial flutter or fibrillation (endocrine, metabolic, or drug effect)

Ventricular Dysrhythmias

-Premature Ventricular Contractions (can be caused by CVD)

Benefits of individualized ex prescription

-physiological
-psychological
-health

Individualized ex prescription affected by

-health status
-physical ability
-age
-athletic or performance goals

Outcome Goals

Health-Related Components
-Cardiovascular Fitness
-Muscular Strength & Endurance
-Flexibility
-Body Composition

Other
-Neuromuscular Fitness
(balance & agility)

FITT-VP

Frequency
Intensity
Time
Type
Total Volume (amount)
Progression (advancement)

Warm up

At least 5-10 mins of low to moderate intensity cardiovascular or muscular endurance

Low Intensity

< 40% VO2R or HRR

Moderate Intensity

40 -60% VO2R or HRR

High Intensity

\>60% VO2R or HRR

Stretching

At least 10 mins of stretching exercises performed after the warm-up or cool-down phase

Conditioning

20-60 mins of aerobic, resistance, neuromuscular, and/or sports activities

-10 min bouts are acceptable is individual accumulates at least 20-60 mins per day

Cool Down

at least 5- 10 mins of low to moderate intensity cardiovascular or muscular endurance

Aerobic Exercise Frequency

mod intensity done 5day/week

vigorous intensity done 3 days/week

OR
-weekly combinations of moderate and vigorous done 3-5day/week

Aerobic Exercise Intensities

combination of moderate and vigorous intensity

Absolute Exercise Intensity Estimation/measurements

-Caloric Expendature (kcals.min)
-Oxygen Uptake (VO2)
-METs

Relative Exercise Intensity Estimation

-Heart Rate Reserve
-VO2 Reserve
-% of Age Predicted Heart Rate Max
-% VO2max
-RPE
-Affective Valence
-OMNI Scale
-Talk Test
-Feeling Scale

Mod Intensity Duration

-at least 30-60min/day
-at least 150 mins of exercise

Vigorous Intensity Duration

-at least 20-60 min/day
-at least 75 mins of exercise

Promote or Maintain Weight Loss Duration

60-90 min/day to total 300 min of MI or 150 VI

Mode/Type

aerobic exercise involving large muscle groups

Progression

depends on health status, exercise tolerance, and exercise program goals

Average Adult Progress Goals

increase duration 5-10 mins every 1-2 weeks over first 4-6 weeks of exercise training program

Muscular Training -Resistance

F- each major muscle group 2-3 days/week with at lease 48 hours separating training sessions

Type-Multijointed exercises

Volume- 2-4 sets with 8-12 reps/set and a rest interval of 2-3 mins between

Progression & Technique-
resistance, sets, sessions/week

Flexibility

Freq.: 2-3 days/week

Duration/Time: at least 10 mins

Type: Major muscle groups (mild tightness without discomfort)

Neuromuscular Exercise

Agility and Balance: Yoga, Pilates, Tai Chi

Freq.: 2-3 days/week

recommend for all but esp. older who are freq fallers

Physical Activity Stages of Change

-Precontemplation
-Contemplation
-preparation
-action
-maintenance

Effective PA Interventions

- Increase social support and self-efficacy
-Reducing barriers to exercise
-Using informational prompts
-Making social and physical environmental changes
-Help from healthcare provider

Heart Rate Reserve Method (HRR)

Target HR= \[(MHR - RHR) x % intensity desired\] + RHR

VO2 Reserve Method (VO2R)

Target VO2R \= [(VO2max - 3.5) x % intensity desired] + 3.5

% of Age Predictied Heart Rate Max (%APHRmax)

%APHRmax \= % intensity desired x HR max

Pregnant Maximal Exercise Testing

should not be performed unless necessary
-MD supervision is recommended

Pregnant Submaximal Exercise Testing

may be performed for specific exercise prescription

Pregnancy Frequency

Freq: at least 3-4 days/wk
-effects birth weight

Pregnancy Intensity

Intensity: Low or Mod.
-pre-preg body mass determines
-BMI

Pregnancy Time/Duration

15 minutes per day (3 days/wk) w/ gradual increase to 30 minutes per day (4 days/wk)

10-15 min warm up and cool down (low intensity)
150 minutes per week

Pre-pregnancy \= BMI ≥ 25 ≥25 minutes per day w/ gradual increase (2 min/wk) to 40 minutes per day (3-4 days/wk)

Pregnancy Type

Dynamic, rhythmic physical activities involving large muscle groups (Walking and Cycling)

Pregnancy Progression

after 1st trimester (13 wks)

Pregnancy Special Considerations

-Gradual increase for sedentary/medical condition

-Morbidly obese or gestational diabetes

-Avoid contact sports and/or balance sports

-Identify symptoms for terminating exercise

-Avoid supine position exercise

-Valsalva maneuver

-Thermoneutral Environment

-increased caloric demand

-resistance is okay (not isometric)

Children and Adolescence Exercise Prescription

-Aerobic Exercise
-Muscle and Bone Strengthening Exercise

Aerobic Children Freq

preferably daily

Aerobic Children Intensity/Time

MI/VI for 60 mins/day
-30 mins mod
-30 mins vig