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Copyright Fitness Education Network LLC 2012 - 2013 All Rights Reserved1

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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Copyright Fitness Education Network LLC 2012 - 2013 All Rights Reserved

16

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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17

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18

Break

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1

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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2

The Cardiovascular System

OverviewChambers of the heartCirculation through the Heart

Anterior View Posterior View Cross-sectionalView

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3

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4

Anatomical sites for Pulses

Heart rate

Palpation is anunderutilized SKILLin fitness. Practice!

Heart rate or pulseis expressed asbeats/min.

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5

The Respiratory System

Lower Tract

Breath ControlDistribution of Ventilation

Upper Tract

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6

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

CPT_W1_Slides (1)

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