ACSM Personal Trainer Certification Exam 2022/2023 with complete solution

ADL - ANSWER One's ability to perform daily tasks such as self-care and chores. Acroymn Physical Activity - ANSWER Transition from rest to active movement Exercise - ANSWER Planned and structured physical activity ...

ADL - ANSWER One's ability to perform daily tasks such as self-care and chores. Acroymn Physical Activity - ANSWER Transition from rest to active movement Exercise - ANSWER Planned and structured physical activity to improve one or more of the 5 components of fitness 5 Components of Fitness - ANSWER 1. Cardiorespiratory Endurance 2. Muscle Endurance 3. Muscle Strength 4. Flexibility 5. Body Composition Fitness Conditioning - 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 - 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 - ANSWER Remodel > Damage --> increase training effort Damage > Remodel --> decrease training effort (or may cause overuse/injury) Over Training - ANSWER Injury, inc resting HR, fatigued throughout day, low performance FITT-VP - ANSWER Frequency (how often) Intensity (how hard) Time (duration) Type (mode) Volume (overall amount) Progression (how to advance) ATP-CP (Phosphagen) System - ANSWER Transfers high energy phosphate from Creatine Phosphate to rephyosphorylate ATP from ADP using the enzyme creatine kinase. Anaerobic 0-30 sec high intensity work sprints, weight lifting ADP+CP --Creatine kinase--> ATP+C Anaerobic Glycolysis (Lactic Acid) - ANSWER The rapid breakdown of carbohydrate molecules,either glycogen or glucose, occuring without the presence of oxygen. Anaerobic Glucose & lactic acid :30-3 mins high intensity work 400-800m sprint, 100m swim Oxidation System - ANSWER Metabolic pathway that can use fat, protien, and carbohydrate as substrates to produce ATP. 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 - 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 Oxygen Deficit - ANSWER Initial stages of CV training bout referred to as lag in O2 consumption, relying on anaerobic metabolism Steady state - ANSWER Achieved w/ sustained CV once O2 supplied equals O2 demanded. Inc fit, reach faster and endurance depends how long you stay here. EPOC (Excess Postexercise Oxygen Consumption) - ANSWER O2 debt, uptake remained elevated post exercise for several minutes (or house if longer bout); Effect is to restore CP/ATP in muscles and O2 in blood; "after burn" effect Sino Atrial Node - ANSWER Pacemaker of the heart, in RA, initiates contraction Atrioventricular Node - ANSWER Slows down the heart contracting Right Chambers - 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 - 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 - ANSWER Carotid (not recommended to perform on someone) Brachial Femoral Radial (most recommended) Heart Rate - ANSWER Avg is 72bpm resting (normal is 60-100bpm) Good gauge for clients to see how fit they are becoming Tachycardia/Bradychardia - ANSWER Faster than normal heart rate, >100 bpm Slower than normal heart rate, < 60 bpm Stroke Volume (SV) - ANSWER The amount of blood pumped from the left ventricle in one beat Cardiac Output (CO) - ANSWER The amount of blood pumped from the heart in one minute Arteriovenous Oxygen Difference - ANSWER Difference between oxygen content of arterial and venous blood Pulmonary Ventilation - ANSWER Volume of air exchanged per minute VO2 Max - ANSWER Highest rate and amount of O2 achieved at maximal physical exertion Acute CR Response (to Aerobic Exercise) - ANSWER Increase: HR, SV, CO, AOD, BF, systolic BP, pulmonary ventilation, O2 consumption Chronic CR Adaptations (to Aerobic Exercise) - ANSWER Decrease: RHR, BP, blood lactate Increase: SV, Cardiac Output, maximal oxygen consumption Synovial Joints - ANSWER Freely movable allowing for variety of angular, circular, and specialized movements; most common type in human body Cardiac Muscle - ANSWER involuntary muscle tissue Smooth Muscle - ANSWER involuntary muscle tissue of arterial walls and organs of the body Skeletal Muscle - ANSWER Voluntary muscle tissue made of striated fibers Type I Fibers - ANSWER Aerobic, slow twitch, slow oxidative, red twitch Type IIA Fibers - ANSWER Aerobic and anaerobic capabilities, intermediate fibers, fast oxidative glycolitic fibers Type IIB Fibers - ANSWER Anaerobic fibers, fast glycolitic, white twitch fibers Acute Responses to Training - ANSWER Increase HR and BP, SV (eccentric). short term Chronic Responses to Training - ANSWER Hypertrophy, hyperplasia, muscle fiber transformation, increase in connective tissue. Hypertrophy - ANSWER Increase in muscle size Hyperplasia - ANSWER Increase in number of cells Acute Muscle Injuries - ANSWER Contusions/bruises, muscle strains, AOMS, DOMS, joint subluxation/dislocation, ligament sprains Overuse Muscle Injuries - ANSWER tonditis, fasciitis, bursitis, osteoarthritis, shin splints, patello-femoral pain RICE - ANSWER Rest, Ice, Compression, Elevation, (Stabilization) Angina (symtoms) - ANSWER Chest pain and pressure, radiating jaw pain, shortness of breath, subscapular pain Heat Exhaustion - ANSWER Cool, moist, pale or flushed skin, dizziness, weakness, heavy sweating, body temperature near normal Heat Stroke - ANSWER Red, hot, dry skin, rapid weak pulse, changes in level of consciousness, vomiting, body temperature as high as 105F Hydration Recommendation - ANSWER 16 fl. oz water for every lb lost during exercise Antihypertensive Medication - ANSWER Reduces high BP, can cause reduced BP in exercise Psychotropic Medication - ANSWER Medication that can slow down metabolism Beta-Blocker Medication - ANSWER Reduces resting and exercise HR and BP Caffeine as Erg. Aid - ANSWER May extend endurance in moderate aerobic exercises, mobilizes FFA into blood stream 1st Class Lever - ANSWER Primarily for balance, see saw Ex. Head on cervical vertebrae 2nd Class Lever - ANSWER Primarily for power Wheel barrow Ex. Plantar flexion while walking 3rd Class Lever - ANSWER 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 - ANSWER Bones-Muscles-Joints Sagittal Plane - ANSWER Divides body into left and right segments Flexion/extension movements Frontal Plane - ANSWER Divides body into anterior and posterior segments Abduction/adduction movements, some fl/ex Transverse Plane - ANSWER Divides body into superior and inferior segments Ab/adduction along horizon Chest, traps, upper back, obliques Also known as the horizontal plane Supine/prone - ANSWER Face up/face down Anterior/posterior - ANSWER Front/back Proximal/distal - ANSWER Closer to trunk/further from trunk (anatomical position) Superior/inferior - ANSWER Above/below Valgus/varus - ANSWER Distal segment of joint deviates laterally/medially Abduction/adduction - ANSWER Movement away from/into the midline Flexion/extension - ANSWER Decrease/increase in joint angle Lateral flexion - ANSWER Decrease in joint angle (spine and side bend) Hyperextension - ANSWER Extension beyond normal degree of extension Supination/pronation - ANSWER Lateral/medial rotation of forearm Plantar flexion/dorsiflexion - ANSWER Extension/flexion of the ankle Retraction/protraction - ANSWER Scapula toward (adduction) or away from midline (abduction) Inversion/eversion - ANSWER Movement of foot medially and laterally (intertarsal) Internal/external rotation - ANSWER Transverse plane rotation toward/away from midline Elevation/depression - ANSWER Shoulder girdle movement upward/downward Circumduction - ANSWER Moving in a 360 degree arc/multiplanar Isometric Contraction - ANSWER 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 - ANSWER Dynamic, muscle fibers change in length and joint angle changes, WORK is done (W=f*d); may be concentric or eccentric Concentric - ANSWER Muscle fibers creating cross bridges while shortening in length against the pull of gravity so F>R Positive movements, prime movers Eccentric - ANSWER Muscle fibers creating cross bridges while lengthening to resting length while going with direction of gravity (F6 months Social Cognitive Theory - ANSWER Based on individual emotions and personality, past and present; behaviors; environment physically and socially Self Efficacy: belief in their capability to successfully complete a course of action such as exercise (task self vs barrier self, able to do the task vs overcoming barriers like time and fatigue) Theory of Planned Behavior - ANSWER Intentions to perform a behavior are the primary determinant, intentions are determined by an individual's attitudes, subjective norms, and perceived control of the outcomes Learning Process Phases - ANSWER Cognitive Phase: Learning general skills and concepts Associative Phase: Practice and refine Automatic Phase: Skill is developed and consistent Adult Learning Strategies - ANSWER Self directed focus Involvement in decision making Use past experience as a basis of decision making Learn by problem solving Learn best when emotionally and physically stable Intrinsic (from within) or extrinsic (outside) reward system FITT-VP - ANSWER Frequency, Intensity, Time, Type, Volume, Pattern, Progression