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(C) 2011 by Exercise ETC Inc. All rights reserved. 1

Welcome!ACE Personal Trainer

Virtual Exam Prep: Module 1

Laura Abbott, MS, LMT• Master’s Degree, Sports

Medicine • Licensed Massage Therapist • Undergraduate degree in

Exercise Science • Instructor of Kinesiology,

Georgia State University • ACE Certified Personal Trainer• Guest speaker at Atlanta area

massage schools and at the Georgia State University Physical Therapy department.

• Owner of Premier Performance, Atlanta, GA

About the Manual..

• Our program is compatible with BOTH versions of the ACE manual

• Our program is written to sync with the PT exam, not the ACE manual


ACE Exam Content Breakdown

Competency Number of

Questions

Percentage

Of Exam

Assessment 25 20%

Program Design 26 20%

Program

Implementation

37 30%

Exercise Science

18 15%

Professional Issues

19 15%

Section 1:Applied Exercise Physiology

What We’ll Cover

• Chapters 1 of your ACE Personal Trainer Manual (3rd ed)

• Chapters 2 & 5 of your ACE Essentials Manual (4th ed)


What is Fitness?

• Improved Quality of Life

• Improved Quality of Health

• Improved Function

Measures of Fitness

• Cardiorespiratory

• Muscular Strength

• Muscular Endurance

• Flexibility

• Body Composition

Measures of Fitness

• Cardiorespiratory:– The ability of the heart & lungs to deliver

oxygen to the working muscles


Measures of Fitness

• Muscular Strength• The ability of the

muscles to move a maximal weight one time with perfect form. (1 RM)

Measures of Fitness

• Muscular Endurance– The ability of the

muscle to move a certain weight multiple times with perfect form. (Repetitions)

Measures of Fitness

• Flexibility– The ability of a muscle

to move a joint through full Range of Motion (ROM)


Measures of Fitness

• Body Composition– The client’s ratio of

lean mass to fat mass.

– Lean body % + Fat body % = 100%

– Example:• Lean mass = 70%

• Fat mass = 30%

• Body weight = 100%

Blood Pressure

• Systolic (top #) Pressure in arteries when heart contracts

• Diastolic (bottom #) Pressure in arteries when heart relaxes

Resting Blood Pressure Ranges

Category Systolic Diastolic

Normal < 130 mm/Hg < 85 mm/Hg

Pre-hypertension

130-139 mm/Hg 85-89 mm/Hg

Hypertension (refer)

140+ mm/Hg 90+ mm/Hg


Blood Pressure Response to Exercise Aerobic: Systolic pressure

increases, while diastolic remains constant or decreases slightly

Anaerobic: Systolic &

diastolic both increase

Cardiac Output

• How much blood is pumped per minute: SV X HR = Q (cardiac output)

• Stroke VolumeThe amount of blood pumped with each beat of the heart

• Heart Rate: How many times the heart beats per minute (BPM)

Resting Heart Rate Ranges

Heart Rate Range

28-40 Athletic Fitness

<60 Bradycardia

60-100 Average Adult

>100 Tachycardia


VO2 Max • The maximal amount of oxygen that the blood can transport and the cells can utilize

• Oxygen Extraction: The ability of the cells to remove (extract) oxygen from the bloodstream & utilize it

Energy Production in the Cells

ATP = Chemical Energy

• ATP = Adenosine Tri Phosphate• CP = Creatine Phosphate• ADP = Adenosine Di Phosphate• ATP = CP + ADP

Methods of ATP Production

• Anaerobic Production:Produced using glucose/glycogen withoutoxygen

• Aerobic Production:Produced using stored body fat withoxygen


Phosphagen System

• Substrates: Stored ATP/CP in the muscles

• Intensity: High

• Time: 10 seconds or less

• Limitation: Depletion of ATP/CP stores

Glycogen (Lactic Acid) System

• Substrates: Glucose & Glycogen

• Intensity: High (85% of MHR)

• Time: 1-3 minutes to fatigue

• Limitation: Lactic acid accumulation

• Byproduct: Lactic acid

Aerobic System

• Substrates: Glucose, Glycogen, Fat

• Intensity: Low to moderate

• Time: Activities lasting longer than 3 min.

• Limitation: Depletion of muscle glycogen;

insufficient oxygen delivery

• Byproduct: Carbon dioxide & water


Which Pathway is Used?

• Bench press to failure in 12 reps


• 40 minute aerobic class


• Sprint to cross the finish line at the end of a 2 mile run



• 20 minutes of swimming


• Abdominal crunches to failure in 1 minute


• 1 RM leg press


Muscle Tissue Physiology

Muscle Fiber Types

Slow Twitch: Type Ihighly oxidative & fatigue slowly

Fast Twitch Type IIa & Type IIbhighly glycotic & fatigue rapidly

Average person:45% - 55% slow & fast twitch

Role of Genetics: What Type of Fiber?

Olympic Sprinter

Olympic Power Lifter

Distance Cyclist

Basketball Player

Football Player

Winner of the NYC Marathon


Motor Units

• A group of muscle fibers and the nerve that enervates them

“All or None” Principle

• All muscle fibers in a motor unit contract maximally or not at all

Physics, 101

• Inertia

• Acceleration

• Momentum

• Levers

• Torque

• Static balance

• Dynamic balance


Training Principles• Overload: Subjecting the

body to new stresses and challenges

• Specificity: Train the client in a manner compatible with their stated goals

• Reversibility: Use it or lose it! (Strength is lost at ½ the rate of gain)

Adaptations to Training

• More efficient cardio system

• Muscular hypertrophy

• Connective tissue strengthening

• Increased neuromuscular function

• Improved sense of well being

• Improved body image

Exercise & Endocrine System

Hormone Secreted by Function

Cortisol Adrenal gland Store fat, convert muscle mass to glycogen

Growth hormone

Pituitary gland Increase strength, metabolize fat

Testosterone Testes, ovaries Increase muscle size & strength; increase libido

Insulin Pancreas Utilize glucose, metabolize fat

Epinephrine Adrenal “Adrenaline” –promotes fight or flight response


Environmental Concerns

• Heat

• Humidity

• Altitude

• Cold

• Pollution

• General Guidelines: Longer warm up & cool down

Proper dress

Watch HR response

Adaptation in 10-14 days

Ensure proper hydration

For Discussion

• Your client is experiencing a spike in a hormone that causes the body to increase belly fat while decreasing muscle mass. This client’s ___________ level is probably too high:

A) Insulin

B) Testosterone

C) Cortisol

D) Growth hormone

For Discussion


For Discussion

For Discussion

Muscle tissue is comprised mainly of:

A. Protein

B. Collagen

C. Calcium

D. Water

For Discussion


For Discussion

For Discussion

• While consulting with a new client she expressed concern over strength training because she does not want to “bulk up” like a man. You explain that physiologically women are not able gain muscle mass like men because they lack sufficient:

A) CortisolB) InsulinC) Parathyroid hormoneD) Testosterone

For Discussion


For Discussion

For Discussion

Hypertrophy is NOT the result of which

of the following?A. An increase in the cross-sectional areaB. An increase in the number of muscle fibersC. An increase in the size of the muscle fibersD. An increase in the size of actin and myosin filaments

For Discussion


For Discussion

For Discussion

Your client increased his strength by 50%during the first 8 weeks of training. Thesestrength gains are due primarily to:

A. An increase in the cross sectionalarea of the muscle

B. HyperplasiaC. Neurological improvementsD. Hypertrophy

For Discussion

Which of the following activities would

be BEST suited for a client who has 70%

slow twitch fibers and 30% fast twitch fibers?

A. Power lifting

B. Distance cycling

C. Sprinting

D. Strength training


For Discussion

For Discussion

Slow twitch muscle fibers are best

suited for:

A. Strength activities

B. Endurance activities

C. Power lifting

D. Plyometrics

For Discussion


For Discussion

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