Prepare for ACSM certification exams with this study guide and practice questions. This covers exercise testing, prescription, risk stratification, and fitness assessment.
Q: BIOMECHANICS
Answer: principles of physics related to energy and force as they apply to the human body
Q: PROXIMAL
Answer: CLOSER TO THE TRUNK
Q: DISTAL
Answer: further from the trunk
Q: SUPERIOR (CRANIAL)
Answer: above, toward the head
Q: INFERIOR (CAUDAL)
Answer: lower than, toward the feet
Q: ANTERIOR (VENTRAL)
Answer: toward the front
Q: POSTERIOR (DORSAL)
Answer: toward the back
Q: MEDIAL
Answer: closer to the midline
Q: LATERAL
Answer: further from the midline
Q: THREE CARDINAL BODY PLANES
Answer: sagittal plane, frontal plane, transverse plane
Q: SAGITTAL PLANE
Answer: makes a division into right and left portions
Q: FRONTAL PLANE
Answer: makes a division into anterior (front) and posterior (back) portions
Q: TRANSVERSE PLANE
Answer: makes a division into upper (superior) and lower (inferior) portions
Q: ROTATION
Answer: movement around a longitudinal axis, either toward or away from the midline
Q: CIRCUMDUCTION
Answer: a combination of flexion, extension, abduction, and adduction
Q: EVERSION
Answer: turning the sole of the foot away from the midline
Q: INVERSION
Answer: turning the sole of the foot toward the midline
Q: Bones of the skull, vertebral column, ribs, and sternum…
Answer: AXIAL SKELETON
Q: VERTEBRAL COLUMN (SPINE)
Answer: serves as the main axial support for the body
Q: 4 Major curvatures of the adult vertebral column
Answer: cervical curve, thoracic curve, lumbar curve,sacral curve
Q: KYPHOSIS “primary curves”
Answer: curves of the thoracic and sacral regions
Q: LORDOSIS “secondary curves”
Answer: curves of the cervical and lumbar region
Q: Commonly found abnormal curves in the sagittal plane
Answer: hyperkyphosis and hyperlordosis
Q: HYPERKYPHOSIS
Answer: exaggerated posterior thoracic curvature
Q: HYPERLORDOSIS
Answer: exaggerated anterior lumbar curvature
Q: Commonly found abnormal curve in the frontal plane
Answer: scoliosis
Q: STERNUM
Answer: midline of the chest
Q: What are the 3 parts of the sternum?
Answer: manubrium, body, xiphoid process
Q: RF for family history
Answer: myocardial infarction, coronary revascularization or sudden death to a 1st degree family member when >55 male, >65 female
Q: RF for cigarette smoking
Answer: within 6 months
Q: Risk factor for Dyslipidemia LDL
Answer: Lgreater than 130 mg/dL
Q: RF Dyslipidemia Total Cholesterol
Answer: greater than 200 mg/dL
Q: RF Dyslipidemia low HDL
Answer: less than 40 mg/dL
Q: RF Sedentary minutes of activity, days of week, past # of months
Answer: less than 30 min/day, 3 days/week, for at least 3 months
Q: RF Prediabetes fasting blood glucose
Answer: greater than or equal to 100 mg/dL up to 126
Q: greater than or equal to 126 mg/dL
Answer: Fasting Blood Glucose for Diabetes diagnosis
Q: RF for Obesity
Answer: body mass of greater then or equal to 30kg/m2; waist girthgreater than 102 cm for men and 88 cm for women
Q: RF Age men, women
Answer: 45 men, 55 women
Q: Negative Risk Factor
Answer: HDL greater than 60 mg/dL
Q: RF for hypertensive
Answer: systolic greater than or equal to 140; diastolic greater then or equal to 90; confirmed by 2 separate occasions or on hypertension meds
Q: obesity
Answer: excessivly high amounts of body fat or adipose tissue in relation to lean body mass
Q: overweight
Answer: increased body weight, in relation to height when compared to some standard of acceptable or desirable weight
Q: percent fat
Answer: the total amount of weight that is measured as fat tissue
Q: body mass index BMI
Answer: the height to weight ratio can be misleading because it does not consider body type
Q: lean body mass
Answer: not fat tissue: muscle, bone, skin etc
Q: anorexia nervosa
Answer: the disorder of self-induced starvation
Q: bulimia nervosa
Answer: the psychologically addictive cycle of binging/purging
Q: USRDA food pyramid
Answer: 1. fat, oils & sweets: use sparingly2. milk, yogurt &cheese 2-3 servings;3. meat, poultry, fish, dry beans, nuts, eggs: 2-3 servings;4. fruits: 3-5 serv;5. veggies: 3-5 serv.6. bread, cereal, rice, & pasta: 6-11 serv
Q: female athlete triad
Answer: amenorrhea, osteoporosis, and eating disorders; when left untreated they damage the musculoskeletal and reproductive systems
Q: # of kilocalories in one gram
Answer: Carbo= 4; fats=9; protein=4; alcohol=7
Q: guidelines for losing weight
Answer: 500-1000 cal daily to lose 1-2 lbs. per wk; same to increase
Q: kilocalaries
Answer: equivalent to losing 1 lb of fat 3500cal
Q: waist-hip ratio
Answer: Hips/Waist (ex. 45″ waist and 36″ hips… 36/45=.8)ratios above .86 for women and .95 for men indicate abdominal adiposity
Q: Heart Rate (HR)
Answer: total # of times the heart contracts in one minute, increases with work-rate during exercise
Q: Stroke Volume
Answer: amount of blood pumped from the left ventricle in one beat
Q: Cardiac Output
Answer: the amount of blood pumped from the heart in one minute
Q: Blood Pressure
Answer: arterial pressure providing force for blood flow (systolic and diastolic pressure)
Q: Arteriovenous Oxygen Difference
Answer: difference between oxygen content of arterial and venous blood
Q: Blood Flow
Answer: distribution of the cardiac output
Q: Maximum Oxygen Consumption
Answer: highest rate and amount of oxygen achieved at maximal physical exertion
Q: Types of muscle tissue
Answer: cardiac, smooth, and skeletal
Q: Cardiac muscle
Answer: cardiac muscle tissue is involuntary, it is the tissue of the heart
Q: smooth muscle
Answer: involuntary muscle tissue that lines the arterial walls and organs of the body
Q: skeletal muscle
Answer: voluntary and made up of striated fibers
Q: Kinesiology
Answer: the study of human movement
Q: Bones
Answer: mineral reservior, internal skeleton (levers)
Q: joints
Answer: where two bones meet (fulcrum and axis)
Q: muscle tissue
Answer: elastic tissue with contractile properties (pulley)
Q: tendons
Answer: connective tissue that connects muscles to bone
Q: ligaments
Answer: connective tissue that connects bone to bone
Q: cartilage
Answer: white fibrous tissue that cushions surfaces and prevents friction (cushions bones)
Q: anterior/posterior
Answer: front/ back
Q: inferior/superior
Answer: below/ above
Q: medial/lateral
Answer: closer to midline/further from midline
Q: proximal/distal
Answer: closer to trunk/further from trunk
Q: abduction/adduction
Answer: movement away/into from midline
Q: horizontal abduction
Answer: the row
Q: horizontal adduction
Answer: chest press
Q: supination/ pronation
Answer: rotational movement, results in the palm facing upward/downward
Q: flexion
Answer: decrease joint angle (elbow curl)
Q: extension
Answer: increase in joint angle
Q: lateral flexion
Answer: decrease in joint angle (spine side bend, love handles)
Q: Physical Activity
Answer: bodily (musculoskeletal movement leading to caloric expenditure
Q: Exercise
Answer: movement done for improvement in one or more components of fitness
Q: 5 components of Physical Fitness
Answer: a group of characteristics a person achieves/possesses related to physical activity and cardiorepiratory, muscle endurance, muscle strength, flexibility, body composition
Q: cardiorespiratory
Answer: increases the capacity of the heart, lungs, and blood carrying vessels to deliver oxygen; also called aerobic fitness
Q: muscle endurance
Answer: refers to a muscle’s ability to perform repeated contractions or hold static contractions
Q: muscle strength
Answer: the amount of force a muscle can exert in a single all-out effort (1 Rep Mas/1RM)
Q: flexibility
Answer: refers to a joint’s range of mobility (ROM)
Q: Body Composition
Answer: refers to th ratio of lean body mass compared to fat mass
Q: Principle of Adaptation/Overload Training and Progression
Answer: -greater then normal demand is placed upon muscles,-to enhance the muscular fitness, the system must be progressively overloaded-tension required for strength gain is about 60% – 80% of 1RM-fleck and kraemer recommend 75 – 90%Progression involves increasing/changing one or more of the exercise training components to promote adaptations
Q: Principle of Specificity of Training
Answer: The body adapts to specific exercise training stimulus with specific physical and physiological adaptations.
Q: Cardio adaptations
Answer: -resting heart rate decreases by approx 10 – 15 bpm-SV increases both at rest and during exercise-Resting SBP/DBP may decrease (if prev elevated)
Q: Exercise Program Components
Answer: (FITTE) Frequency, Intensity, Time/Duration, Type/Mode, Enjoyment
Q: Warm up Considerations
Answer: Should include appropriate cardiorespiratory and musculoskeletal activity
Q: Cool Down Considerations
Answer: Appropriate cardiorespiratory and musculoskeletal activity serving to enhance venous return and decrease the chance of postexercise hypotension during recovery
Q: Initial treatment for Musculoskeletal injury for the first 24-72 hrs
Answer: (RICES) rest (prevents further injury, ice (reduces pain, swelling, and initiates inflammatory response) compression (reduces swelling and bleeding) elevation (controls edema and decreases blood flow) stabilization (assists in muscle relaxation, diminishing spasm
Q: Symptoms of Angina (chest pain) and myocardial infaction (heart attack)
Answer: a. chest pain, b. pressure discomfort in the chest, c.left jaw, neck or shoulder-may radiate distally, d. shortness of breath and lightheadedness, e. back pain, which may be experienced by some women
Q: Treatment for chest pain and heart attack symptoms
Answer: a. stop exercise immediately and place person ina comfortable sitting or lying position, b. 911, monitor HR, and be prepared to begin CPR, c. Automated External Defibrillator AED may be used if cardiac arrest
Q: Signals of heat exhaustion
Answer: a. cool, moist pale, ashen, or flushed skin b. headache, nausea, dizziness, c. weakness, exhaustion d. heavy sweating e. body temp will be near normal