Post on 02-Oct-2020
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved1
ACSMCertified Personal Training
Webinar SeriesSession 1
Introduction to Exercise SciencePresented by Fitness Education Network LLC
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved2 222
Discount on 3 Book set at www.FitnessEdNet.com
published by Lippincott, Williams & Wilkins
ACSM’s Guidelines for Exercise Testing and Prescription Tenth Edition
ACSM’s Certification Review Fifth Edition
ACSM’s Resources for the Personal Trainer Fifth Edition
ACSM Recommended Resources
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved3
Introduction to Exercise Science
• Physical Activity • Exercise• Physical Fitness
Health-related vs. Fitness Conditioning
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved4
Fitness?
A group of characteristics a person possesses/achieves related to physical activity:
Cardiorespiratory Endurance
Muscle Strength
Muscle Endurance
Flexibility
Body Composition
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved5
Inactivity PhysiologyA New Paradigm
• Daily sitting time, independent of BMI, smoking, alcohol use and leisure time physical activity,was strongly related to cardiovascular and all cause mortality in a prospective 12 year study.(Katzmarzyk et al. 2009)
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved6
Physical Fitness Training Principles• Principle of Adaptation / Overload
– Increasing stimulus on the body beyond it’s normal capacity causes an increase in the system’s ability to respond to similar stimuli
– Incremental overload will result in tissue adaptation and remodeling
– Excessive overload can lead to overuse/acute injury– Sustained absence of overload: Reversibility Principle.
• Principle of Specificity of Training– The body will adapt to specific training stimuli with
specific physical and physiological adaptations.– SAID: Specific Adaptation to Imposed Demands
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved7
Increased training effort
Increased stress to tissues
Microscopic tissue damage
Tissue remodeling
Rate of remodeling >
Rate of continued tissue damage
Stronger tissue
Rate of remodeling <
Rate of continued tissue damage
Overuse injury
Decreased training effort
MODEL FOR TISSUE ADAPTATION/REMODELING
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved
8
ATP = adenosine triphosphate
ENERGY SOURCES
We derive energy from 3 sources:
Protein (amino acids)
Carbohydrate (glucose)
Free fatty acids (triglycerides)
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved9
ATP: Our Direct Fuel Source
Triphosphate
High-energy bonds
Adenosine — O —P O P O P OH— ——
O O O
OHOH OH
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved10
Once we use it…..
• 1. ATP ADP + P + Energy
• 2. CP C + P + Energy
• 3. Energy + ADP + P ATP
These 3 reactions provide energy for no more than 25 seconds of all out work.
And are collectively termed the
Creatine kinase
ATPase
H2O
Phosphagen System
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved11
For More Sustained Energy
• Anaerobic Glycolysis: The breakdown of glucose in the absence of O2 and with the end product of lactic acid (also called lactic acid system).
• Aerobic Metabolism: Glucose, Fats or Proteins burned in the presence of O2.
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved12
Glycolysis is always the conversion of glucose to pyruvate in the cytoplasm. If O2 is present in the cell, pyruvate is further broken down to acetyl CoA in the mitochondria and put through the Krebs cycle.
O2 YES:C6H12O6 + 6 O2 → 6 CO2 + 36-37 ATP
O2 No::
C6H12O6 → pyruvate → lactate + 2-3 ATP
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved13
Steady Statezero
1.00
1.50
2.00
2.50
3.00
1.00 2.00 3.00 4.00 5.00 6.00
Time (min)
Oxygen Uptake (VO2)
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved14
Aerobic Metabolism
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved15
Energy-Producing Systems● ATP-CP/Phosphagen SystemAnaerobic/approx. 25 sec/short sprinting events● Anaerobic Glycolysis/Lactic Acid SystemAnaerobic/approx. 1-2 min/400-800 m sprinting● Aerobic Glycolysis and Fat Oxidation Aerobic/Substrate mixture Intensity/duration dependent
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved16
Summary• System O2 needed? Energy Source Rate of ATP turnover Total ATP
• Phosphagen N ATP, CP Very High Very Low
• Lactic Acid N Glucose High Low
• Aerobic Y Carbs, Fats, Proteins Low Very high
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved17
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved18
Break
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved1
Potential Sources of Fatigue
• Substrate Depletion– ATP, CP– Muscle and Liver Glycogen
• Lactate accumulation/ drop in pH• Fluid Loss/Heat gain• Central Fatigue
– Motivation/Concentration– Loss of neural drive
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved2
The Cardiovascular System
Anterior View Posterior View Cross-sectional View
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved3
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved4
Anatomical sites for Pulses
Heart rate Palpation is an underutilized SKILL in fitness. Practice!
Heart rate or pulse is expressed as beats/min.
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved
5
The Respiratory System
Lower Tract
• Breath Control• Distribution of VentilationUpper Tract
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved6
Cardiac Functional Definitions• Heart Rate (HR)• Stroke Volume (SV)• Cardiac Output = HR x SV• Blood Pressure (systolic/diastolic)• Arterio-venous Oxygen Difference• Blood flow• Pulmonary Ventilation
• (Respiratory Rate RR x Tidal Volume TV)
• Maximal Oxygen Consumption (VO2max)
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved7
Cardiorespiratory Responses and Adaptations
Chronic AdaptationsHeart Rate (RHR)Stroke Volume Cardiac Output Blood Pressure Blood Lactate
Acute Responses
Heart Rate (HR)Stroke Volume Cardiac Output AV Oxygen Difference Blood Flow Blood Pressure Pulmonary Ventilation Oxygen Consumption
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved
8
Strength and Endurance TrainingAcute Responses
Heart Rate Blood Pressure SBP vs. DBP
Stroke Volume Chronic Adaptations
Fiber size Fiber #Hypertrophy Hyperplasia
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved9
Exercise-Related Danger SignsSymptoms of Angina (diminished blood flow to
cardiac muscle or heart attack)• Chest pain, pressure, aching, discomfort with
increasing exertion (stable angina) or frequently at rest or without pattern (unstable angina)
• Radiating pain to left jaw, neck, or shoulder• Shortness of Breath / Light headedness / DizzinessCourse of Action:üInitiate 911 & monitorüCPR*üAED*
*All ACSM CPT candidates must be CPR/AED certified
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved10
After Exercise
Knab et al. (2011). 45 min of vigorous (73% VO2max) caused an additional 190 kcal to be expended in the post exercise period!
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved11
The MET
• Short for Metabolic Equivalent• Equivalent of what??• 3.5 ml/kg/min (a relative unit)• So. Someone working at 2 METs is
A. Working at twice resting metabolic rate?B. Consuming 7 ml/kg/min O2?C. Burning twice as many calories than at rest?D. All of these
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved12
Metabolic Equivalent Units (METS)
Aerobic Dance 6 - 9Fishing 2 - 4Golf (walking) 4 - 7 Running: 6 mph 8.7
12 mph 16.3Cycling 10 mph 7 Basketball (game play) 7 - 12
non-game 3 - 9
Copyright Fitness Education Network LLC 2012 - 2019 All Rights Reserved13
Thank you for being a part of tonight’s Webinar in the ACSM Certified Personal Trainer Series.
If you have any questions or comments pertaining to this webinar, please email to:
WebinarQuestions@FitnessEdNet.com
Save $30 on Exam Vouchers at:www.FitnessEdNet.com
Webinar Conclusion