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ACSMCertified Personal TrainingWebinar Series
Session 1Introduction to Exercise Science
Presented by Fitness Education Network LLC
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222
Discount on 3 Book set at www.FitnessEdNet.com
published by Lippincott, Williams & Wilkins
ACSM s Guidelines for Exercise Testingand Prescription Ninth Edition
ACSM s Certification Review
Fourth Edition
ACSM s Resources for the Personal TrainerFourth Edition
ACSM Recommended Resources
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Introduction to Exercise Science
Physical Activity
ExercisePhysical Fitness
Health-related vs. Fitness Conditioning
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Fitness?
A group of characteristics a personpossesses/achieves related to physicalactivity:
Cardiorespiratory Endurance
Muscle Strength
Muscle Endurance
Flexibility
Body Composition
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Inactivity Physiology A 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)
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Physical Fitness Training Principles
Principle of Adaptation / OverloadIncreasing stimulus on the body beyond it s normalcapacity causes an increase in the system s ability torespond to similar stimuli
Incremental overload will result in tissue adaptationand remodeling
Excessive overload can lead to overuse/acute injurySustained absence of overload: Reversibility Principle.
Principle of Specificity of TrainingThe body will adapt to specific training stimuli withspecific physical and physiological adaptations.SAID: Specific Adaptation to Imposed Demands
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Increased training effort
Increased stress to tissues
Microscopic tissue damage
Tissue remodeling
Rate of remodeling >Rate of continued tissue damage
Rate of remodeling <Rate of continued tissue damage
Stronger tissue Overuse injury
Decreased
training effort
MODEL FOR TISSUEADAPTATION/REMODELING
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ATP = adenosinetriphosphate
ENERGY SOURCES
We derive energy from 3sources:
Protein (amino acids)
Carbohydrate (glucose)
Free fatty acids (triglycerides)
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ATP: Our Direct Fuel Source
Triphosphate
High-energy bonds
Adenosine O P O P O P OH
O O O
OHOH OH
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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 ofall out work.
And are collectively termed the
Creatine kinaseCreatine kinase
ATPase ATPase
H2OH2O
Phosphagen System
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For More Sustained Energy
Anaerobic Glycolysis: The breakdown ofglucose in the absence of O2 and with the endproduct of lactic acid (also called lactic acidsystem).Aerobic Metabolism: Glucose, Fats orProteins burned in the presence of O2.
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Glycolysis is always theconversion of glucose to
pyruvate in the cytoplasm.If O2 is present in the cell, pyruvate is further brokendown to acetyl CoA in themitochondria and putthrough the Krebs cycle.
O2 YES:
C6H12O6 + 6 O2 6 CO2+ 36-37 ATP
O2 No::
C6H12O6 pyruvatelactate + 2-3 ATP
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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)
OxygenUptake (VO2)
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Aerobic Metabolism
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Energy-Producing Systems
ATP-CP/Phosphagen SystemAnaerobic/approx. 25 sec/short sprinting events
Anaerobic Glycolysis/Lactic Acid System
Anaerobic/approx. 1-2 min/400-800 m sprintingAerobic Glycolysis and Fat Oxidation
Aerobic/Substrate mixture Intensity/duration dependent
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SummarySystem 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
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Break
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Potential Sources of Fatigue
Substrate DepletionATP, CP
Muscle and Liver GlycogenLactate accumulation/ drop in pHFluid Loss/Heat gainCentral Fatigue
Motivation/ConcentrationLoss of neural drive
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The Cardiovascular System
OverviewChambers of the heartCirculation through the Heart
Anterior View Posterior View Cross-sectionalView
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Anatomical sites for Pulses
Heart rate
Palpation is anunderutilized SKILLin fitness. Practice!
Heart rate or pulseis expressed asbeats/min.
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The Respiratory System
Lower Tract
Breath ControlDistribution of Ventilation
Upper Tract
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Cardiac Functional Definitions
Heart Rate (HR)Stroke Volume (SV)Cardiac Output = HR x SV
Blood Pressure (systolic/diastolic)Arterio-venous Oxygen DifferenceBlood flow
Pulmonary Ventilation(Respiratory Rate RR x Tidal Volume TV)
Maximal Oxygen Consumption (VO 2max)
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Cardiorespiratory Responses andAdaptations
Chronic Adaptations
Heart Rate (RHR) ê
Stroke Volume éCardiac Output éBlood Pressure êBlood Lactate ê
Acute Responses
Heart Rate (HR) é
Stroke Volume éCardiac Output éAV Oxygen Difference éBlood Flow é
Blood Pressure éPulmonary Ventilation éOxygen Consumption é
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Strength and Endurance Training
Acute ResponsesHeart Rate éBlood Pressure é SBP vs.DBP
Stroke Volume éChronic Adaptationsé Fiber size é Fiber #Hypertrophy Hyperplasia
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Exercise-Related Danger Signs
Symptoms of AnginaSymptoms of Angina (diminished blood flow tocardiac muscle or heart attack)Chest pain, pressure, aching, discomfort withincreasing exertion ( stable angina ) or frequently atrest or without pattern ( unstable angina )Radiating pain to left jaw, neck, or shoulderShortness of Breath / Light headedness / Dizziness
Course of Action:ü Initiate 911 & monitorü CPR*ü AED*
*All ACSM CPT candidates must be CPR/AED certified
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After Exercise
Knab et al. (2011). 45 min of vigorous(73% VO2max) caused an additional 190kcal to be expended in the post exerciseperiod!
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The MET
Short for Metabolic EquivalentEquivalent 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
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Metabolic Equivalent Units (METS)
Aerobic Dance 6 - 9Fishing 2 - 4Golf (walking) 4 - 7Running: 6 mph 8.7
12 mph 16.3Cycling 10 mph 7
Basketball (game play) 7 - 12non-game 3 - 9
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Thank you for being a part of tonight s Webinar inthe ACSM Certified Personal Trainer Series.
If you have any questions or comments pertaining
to this webinar, please email to:[email protected]
Save $30 on Exam Vouchers at:
www.FitnessEdNet.com
Webinar Conclusion