ACSM Personal Training Exam Set #1

Sagittal/lateral

left/right

Frontal/coronal

anterior/posterior

Transverse/Horizontal

superior/inferior (all twisting)

Anterior/posterior

front/back

Superficial/deep

close to the surface/below surface

Proximal/distal

close to the trunk/farther from the trunk

Medial/lateral

closer to the midline/farther from midline

Superior/inferior

above/below

Ipsilateral/contralateral

same side/opposite side

Unilateral/bilateral

one side/both sides

Supine/prone

laying face up/face down

Abduction/adduction

away from midline/toward midline

Flexion/extension

decrease joint angle/increase joint angle

Lateral flexion

decrease joint angle (spine/side bend)

Plantarflexion/dorsiflexion

extension/flexion of ankle

Hyperextension

extension beyond normal angle

Internal/external rotation

transverse plane rotation toward/away from midline

Supination/pronation

roll out/roll in

Retraction/protraction

scapula toward (row)/away (shoulder press) from midline

Inversion/eversion

foot medially/laterally

Elevation/depression

shoulder upward/downward

Circumduction

360 degree arc

Isometric, or static

tension in muscle fiber, no work done, no movement

Isotonic, or dynamic

muscle fibers change length and joint angle changes

Isotonic concentric

muscle shortens (bicep curl up)

Isotonic eccentric

muscle lengthens (bicep curl down)

Isokinetic

contraction with consistent velocity (the whole fluid movement of the curl up and down)

Agonist

prime mover (bicep on the way up, tricep on the way down)

Antagonist

opposing muscle to prime mover

Synergists

stabilizing/fixating joints, smaller muscles

Quadriceps group

Rectus Femoris, Vastus Intemedius, Vastus Lateralis, Vastus Medius

Hamstrings group

Biceps Femoris, Semitendonsus, Semimembranosus

Rotator cuff group

Supraspinatus, Infraspinatus, Teres Minor, Subscapularis

Pectoralis Major/Posterior Deltoid

horizontal shoulder abduction/adduction

Mid-trapezius/Pectoralis Minor

Scapular retraction/protraction

Latissimus/Medial Deltoid

Shoulder abduction/adduction

Erector Spinae/Abdominals

spinal extension/flexion

Biceps brachii/triceps brachii

elbow extension/flexion

Gluteus maximus/Iliopsoas

hip extension/flexion

Quadriceps/hamstrings

knee extension/flexion

Gastrocnemius/Tibialis anterior

plantarflexion/dorsiflexion

Obliques

spinal rotation/lateral flexion

Pectoralis Major

Shoulder- horizontal adduction

Middle Deltoid

Shoulder- frontal plane abduction

Anterior Deltoid

Shoulder- horizontal adduction/flexion

Posterior Deltoid

Shoulder- horizontal abduction

Latissimus Dorsi

Shoulder- adduction, extension, hyperextension

Teres Major

Shoulder- adduction, extension, hyperextension

Supraspinatus

Shoulder- initial 30 degree abduction

Infraspinatus

Shoulder- lateral external rotation

Teres Minor

Shoulder- lateral external rotation

Subscapularis

Shoulder- medial internal rotation

Trapezius Mid

Scapula- retraction (row)

Trapezius Upper

Scapula- elevation

Trapezius lower

Scapula- depression

Rhomboids

Scapula- retraction, downward rotation

Pectoralis Minor

Scapula- Protraction, upward rotation

Rectus Abdominus

Trunk/Spine- flexion

Erector Spinae Group

Trunk/spine- extension, hyperextension, lateral flexion, rotation

Triceps Brachii

Elbow- extension

Biceps Brachii

Elbow- flexion

Supinator, Biceps Brachii

Wrist- supination

Pronator Teres

Wrist- pronation

Hip Adductors

Hip- adduction

Gluteus Medius

Hip- abduction

Gluteus Maximus

Hip- extension, hyperextension

Hamstrings

Hip- extension, hyperextension

Iliopsoas

Hip- flexion

Rectus Femoris

Hip- flexion

Gluteus Maximus/Obtrurator

Hip- lateral rotation

Gluteus Medius/Minimus

Hip- medial rotation

Gastrocnemius/Soleus

Ankle- plantarflexion

Tibialis Anterior

Ankle- dorsiflexion

Peroneustertius

Ankle- dorsiflexion

Peroneals

Foot- eversion

Tibialis Posterior and Anterior

Intertarsal- inversion

ACSM and CDC physical activity recommendations

30 minutes of moderate intensity physical activity most days of the week (150 total minutes).
20 mins of vigorous intensity 3x's per week (75 total mins)

HRR

maxHR-restingHR

Karvonen Method

(HRR x traning %) + HRrest\=THR

Light intensity

20-30% HRR/V02R, 50-63% HRmax, 8-10 RPE

Moderate intensity

40-59% HRR/V02R, 64-76% HRmax, 11-13 RPE

Hard intensity

60-84% HRR/V02R, 77-93% HRmax, 14-16 RPE

METS

V02 (ml/kg/min)/3.5 metabolic equivalent

Testing order

1) resting measurements (bp, hr, body comp), 2) cardiorespiratory testing, 3) muscle strength/endurance, 4) flexibility testing

Metronome bpm for 3M step test

96

Preliminaries to exercise testing

PAR-Q, pertinent medical history, informed consent, lifestyle/health risk assessments, medical clearance (if necessary)

Obesity

excessively high amount of body fat or adipose tissue in relation to lean body mass

Carbohydrate recommendtaion

55-60% daily total calories

Fat recommendation

25-30% daily total calories

Protein recommendation

10-15% daily total calories

1g carbs

4 kcals

1g protein

4 kcals

1g fat

9 kcals

Risk factor- Age

Men≥ 45, women≥ 55

Risk factor- Family hx

Heart attack, bypass surgery, or sudden death before age 55 in father or other brother; or before age 65 in mother or sister

Risk factor- Cigarette smoking

Current, quit within < 6 months, or environmental exposure

Risk factor- Sedentary lifestyle

Not particip. in 30 minutes of moderate activity 3 days/week for at least 3 months

Risk factor- Obesity

BMI≥30, waist girth\>102cm(40") for men; \>88 cm (35") for women

Risk factor- Hypertension

Systolic ≥ 140 and/or diastolic ≥ 90 OR on hypertensive medication

Risk factor- Dyslipidemia

LDL≥ 130 OR HDL