CPT W1 Part2 - exsciencefcc.weebly.com€¦ · Session 1 Introduction to Exercise Science Presented...

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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


Introduction to Exercise Science

• Physical Activity • Exercise• Physical Fitness

Health-related vs. Fitness Conditioning


Fitness?

A group of characteristics a person possesses/achieves related to physical activity:

Cardiorespiratory Endurance

Muscle Strength

Muscle Endurance

Flexibility

Body Composition


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)


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


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

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8

ATP = adenosine triphosphate

ENERGY SOURCES

We derive energy from 3 sources:

Protein (amino acids)

Carbohydrate (glucose)

Free fatty acids (triglycerides)


ATP: Our Direct Fuel Source

Triphosphate

High-energy bonds

Adenosine — O —P O P O P OH— ——

O O O

OHOH OH


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


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.


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


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)


Aerobic Metabolism


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


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


Break


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


The Cardiovascular System

Anterior View Posterior View Cross-sectional View


Anatomical sites for Pulses

Heart rate Palpation is an underutilized SKILL in fitness. Practice!

Heart rate or pulse is expressed as beats/min.


5

The Respiratory System

Lower Tract

• Breath Control• Distribution of VentilationUpper Tract


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)


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


8

Strength and Endurance TrainingAcute Responses

Heart Rate Blood Pressure SBP vs. DBP

Stroke Volume Chronic Adaptations

Fiber size Fiber #Hypertrophy Hyperplasia


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


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!


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


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


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:

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