ACSM Personal Trainer Certification Exam

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

involuntary muscle tissue of arterial walls and organs of the body

Skeletal Muscle

Voluntary muscle tissue made of striated fibers

Type I Fibers

Aerobic, slow twitch, slow oxidative, red twitch

Type IIA Fibers

Aerobic and anaerobic capabilities, intermediate fibers, fast oxidative glycolitic fibers

Type IIB Fibers

Anaerobic fibers, fast glycolitic, white twitch fibers

Acute Responses to Strength/Endurance Training

Increase HR and BP, SV (eccentric)

Chronic Responses to Strength/Endurance Training

Hypertrophy, hyperplasia, muscle fiber transformation, increase in connective tissue

Hypertrophy

Increase in muscle size

Hyperplasia

Increase in number of cells

Traumatic/Acute Muscle Injuries

Contusions/bruises, muscle strains, AOMS, DOMS, joint subluxation/dislocation, ligament sprains

Overuse/Chronic Muscle and Joint Injuries

tonditis, fasciitis, bursitis, osteoarthritis, shin splints, patello-femoral pain

RICE

Rest, Ice, Compression, Elevation, (Stabilization)

Symptoms of Angina

Chest pain and pressure, radiating jaw pain, shortness of breath, subscapular pain

Heat Exhaustion

Cool, moist, pale or flushed skin, dizziness, weakness, heavy sweating, body temperature near normal

Heat Stroke

Red, hot, dry skin, rapid weak pulse, changes in level of consciousness, vomiting, body temperature as high as 105F

Hydration Recommendation

16 fl. oz water for every lb lost during exercise

Antihypertensive Medication

Reduces high BP, can cause reduced BP in exercise

Psychotropic Medication

Can slow down metabolism

Beta-Blocker Medication

Reduces resting and exercise HR and BP

Caffeine as Erg. Aid

May extend endurance in moderate aerobic exercises, mobilizes FFA into blood stream

1st Class Lever

Primarily for balance, see saw

Ex. Head on cervical vertebrae

2nd Class Lever

Primarily for power

Wheel barrow

Ex. Plantar flexion while walking

3rd Class Lever

Primarily for ROM, always physiological disadvantaging movement, distance between lever and fulcrum is smallest; 75% of skeletal system

Ex. Shoveling motion

Elbow flexion

Lever-Pulley-Fulcrum

Bones-Muscles-Joints

Sagittal Plane

Divides body into left and right segments

Flexion/extension movements

Frontal Plane

Divides body into anterior and posterior segments

Abduction/adduction movements, some fl/ex

Horizontal Plane

Divides body into superior and inferior segments

Ab/adduction along horizon

Chest, traps, upper back, obliques

Supine/prone

Face up/face down

Anterior/posterior

Front/back

Proximal/distal

Closer to trunk/further from trunk

Superior/inferior

Above/below

Valgus/varus

Distal segment of joint deviates laterally/medially

Abduction/adduction

Movement away from/into the midline

Flexion/extension

Decrease/increase in joint angle

Lateral flexion

Decrease in joint angle (spine and side bend)

Hyperextension

Extension beyond normal degree of extension

Supination/pronation

Lateral/medial rotation of forearm

Plantar flexion/dorsiflexion

Extension/flexion of the ankle

Retraction/protraction

Scapula toward (adduction) or away from midline (abduction)

Inversion/eversion

Movement of foot medially and laterally (intertarsal)

Internal/external rotation

Transverse plane rotation toward/away from midline

Elevation/depression

Shoulder girdle movement upward/downward

Circumduction

Moving in a 360 degree arc/multiplanar

Isometric Contraction

Static tension is created within the muscle fiber but it does not change in length so no joint angle change, NO WORK is done, F=R

Ex. Wall sit, plank, lunge hold

Isotonic Contraction

Dynamic, muscle fibers change in length and joint angle changes, WORK is done (W=f*d); may be concentric or eccentric

Concentric

Muscle fibers creating cross bridges while shortening in length against the pull of gravity so F>R

Positive movements, prime movers

Eccentric

Muscle fibers creating cross bridges while lengthening to resting length while going with direction of gravity (F

Isokinetic

Variable force with accomodating speed

Ex. Rower

Bench press & Chest press

Horizontal Shoulder Adduction (pec major, ant. deltoid)

Elbow Extension (triceps)

Cable seated row

Scapula adduction (trapezius mid)

Shoulder hyperextension (latissimus dorsi)

Elbow flexion (biceps)

Shrugs

Shoulder girdle elevation (trapezius upper)

Cable pull down

Shoulder adduction (lat dorsi)

Elbow flexion (biceps)

Back extension

Spinal extension (erector spinae)

Abdominal curl

Spinal flexion (rectus abdominus)

Oblique twist

Spinal rotation/flexion (internal/external obliques)

Overhead shoulder press

Shoulder abduction (deltoids)

Elbow extension (triceps)

Rotator cuff exercises

Shoulder abduction (supraspinatus)

External rotation (infrapinatus and teres minor)

Internal rotation (subscapularis)

Lateral raise

Shoulder abduction (deltoid)

Bar squat

Hip extension (hamstrings, glutes)

Knee extension (quadriceps)

Leg extension-seated

Knee extension (quadriceps)

Prone leg curl

Knee flexion (hamstrings)

Standing calf raise

Plantarflexion (gastrocnemius)

Seated toe raise

Dorsiflexion (Tibialias anterior)

Bicep curl

Elbow extension (biceps)

Tricep kickback

Elbow extension (triceps)

Pectoralis major

Horizontal adduction

Deltoids

Joint: GH

Abduction (middle)

Flexion, horizontal adduction (anterior)

Horizontal abduction (posterior)

Latissimus dorsi

Joint: GH

Adduction, extension (w/teres maj)

Teres major

Joint: GH

Adduction, extension (w/lat)

Rotator Cuff

Joint: GH

Supraspinatus (abduction for 30 degrees)

Infrapinatus (lateral rotation, external)

Teres minor (lateral rotation, external)

Subscapularis (medial rotation, internal)

Trapezius

Joint: Scapula, shoulder girdle

Retraction (mid)

Elevation (upper)

Depression (lower)

Upward rotation (upper and lower)