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ACSM's Resources for the Personal Trainer

by Unknown
ISBN13:

9780781787451

ISBN10:
0781787459
Format:
Paperback
Pub. Date:
10/27/2004
Publisher(s):
Lippincott Williams & Wilkins

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Summary

This valuable resource is the official ACSM preparatory tool for The ACSM Certified Personal Trainer(SM) exam. It provides essential, foundational expertise for professionals involved in developing and implementing an individualized approach to exercise leadership in healthy populations and/or those individuals with medical clearance to exercise. It covers the fundamental knowledge, skills, and abilities (KSAs) used to improve, maintain, and/or optimize health-related components of physical fitness and performance. This resource includes information on writing appropriate exercise recommendations, leading and demonstrating safe and effective methods of exercise, and motivating individuals to begin and to continue with their healthy behaviors.

Table of Contents

Introduction
1(2)
Exercise Physiology and Related Exercise Science
3(34)
Bone, Skeletal Muscle, and Connective Tissue
4(6)
Structure and Function of Joints in Movement
4(1)
Muscle Fiber Types
5(2)
Type I Muscle Fibers
Type II Muscle Fibers
Anatomical Locations Definitions
7(1)
Common Movement Terms Definitions
7(1)
Muscle Actions
8(1)
Planes of the Body
9(1)
Muscle Sense Organs/Myotatic Stretch Reflex
9(1)
Neuromuscular Activation
Motor Unit Activation
Anatomy of the Cardiovascular System
10(3)
The Heart
10(1)
Tissue Coverings and Layers of the Heart
Chambers, Valves, and Blood Flow of the Heart
The Blood Vessels
11(1)
Anatomical Sites for Peripheral Pulses
12(1)
Carotid Pulse
Radial Pulse
Brachial Pulse
Other Pulse Sites
Taking Pulses
12(1)
Anatomy of the Respiratory System
13(2)
Control of Breathing
13(1)
Distribution of Ventilation
13(1)
Upper Respiratory Tract
13(1)
Lower Respiratory Tract
14(1)
Ventilatory Pump
14(1)
Chest Wall
Respiratory Muscles
Pleura
Distribution of Blood Flow
15(1)
Biomechanical Principles
15(3)
Forces and Torques
15(1)
Newton's Laws of Motion
15(1)
Forces Acting during Human Movement
16(1)
Body Weight
Ground Reaction Force
Joint Reaction Force
Friction
Elastic Force
Muscle Force
Application to Human Movement
17(1)
Aerobic and Anaerobic Metabolism
18(1)
Adenosine Triphosphate (ATP)
18(1)
Creatine Triphosphate (CP)
18(1)
Rapid Glyclolysis
18(1)
Aerobic Oxidation
18(1)
Recovery from Exercise
19(1)
Normal, Acute Responses to Cardiovascular Exercise
19(2)
Heart Rate
19(1)
Stroke Volume
19(1)
Cardiac Output
20(1)
Arteriovenous Oxygen Difference
20(1)
Blood Flow
20(1)
Blood Pressure
20(1)
Pulmonary Ventilation
20(1)
Maximal Oxygen Consumption
20(1)
Normal, Chronic Physiological Adaptations Associated with Cardiovascular Exercise
21(2)
Respiratory Changes
21(1)
Cardiovascular Adaptations
21(1)
Heart Rate
Stroke Volume
Cardiac Output
Arteriovenous Oxygen Difference
Systolic and Diastolic Blood Pressure
Blood Lactate
Gender-Specific Improvement
22(1)
Program Variation/Periodization of Cardiovascular Training
22(1)
Normal, Acute Responses to Resistance Training
23(1)
Heart Rate and Blood Pressure
23(1)
Stroke Volume and Cardiac Output
23(1)
Normal, Chronic Physiological Adaptations Associated with Resistance Training
23(6)
Muscle Enlargement
24(1)
Hypertrophy
Hyperplasia
Muscle Fiber Transformation
24(1)
Connective Tissue
24(1)
Energy Substrates
25(1)
Neural Adaptations with Resistance Training
25(1)
Cardiovascular Adaptations
25(1)
Heart Rate and Blood Pressure
Stroke Volume
Peak Oxygen Consumption
Body Composition
26(1)
Program Variation/Periodization for Resistance Training
27(1)
Classical Periodization Model
Nonlinear Periodization Model
Muscular Strength and Endurance
28(1)
Physiologic Principles Related to Warm-up and Cool-down
29(1)
Muscle Fatigue
29(2)
Short-Duration, High-Intensity Exercise
29(1)
Peripheral Mechanisms
Endurance Exercise
29(1)
Glycogen Depletion
Practical Application
30(1)
Muscle Soreness
30(1)
Overtraining
30(1)
Detraining
31(6)
Cardiovascular Detraining
31(1)
Maximal Oxygen Uptake
Stroke Volume and Heart Size
Blood Volume
Heart Rate during Maximal and Submaximal Exercise
31(1)
Muscle Capillarization
Muscular Adaptations that Persist with Detraining
32(1)
Reduced Training Rather than Detraining
32(1)
Deconditioning and Bed Rest: Induced Effects on Bone Health
32(1)
Changes with Detraining
32(1)
Practical Implications
32(1)
Deconditioning and Bed Rest: Musculoskeletal Response
32(1)
Consequences on Reduced Use (Unloading) on Skeletal Muscle
32(1)
Retraining
33(4)
Exercise Prescription and Programming
37(20)
General Principles of Fitness
38(1)
Principles of Exercise Adaptation
38(1)
Medical Clearance and Supervision
38(1)
Types of Fitness
38(1)
Components of an Exercise Session
38(1)
Conditioning for Health versus Fitness
39(1)
Muscular Strength and Endurance
39(5)
Resistance Training Program Considerations
39(2)
Health and Fitness Status
Goals
Principles of Training
Types of Resistance Training Equipment
Guidelines for Developing Muscular Fitness
41(1)
Spotting
41(1)
Resistance Training for Special Populations
41(3)
Children
Seniors
Pregnant Women
Exercise Recommendations for Flexibility and Range of Motion
44(4)
Who Should and Should Not Stretch?
44(1)
When to Stretch
44(1)
Frequency and Duration of Training Devoted to Flexibility
45(1)
How to Stretch
Techniques Used to Gain Flexibility
45(1)
Static Stretching
Passive Stretching
Active Assistive Stretching
Active Stretching
Proprioceptive Neuromuscular Facilitation
Dynamic, Phasic, or Ballistic Stretching
Flexibility Exercises
46(2)
Specificity of Exercise Training and Testing
48(3)
Energy Systems and Fiber Type
48(1)
Endurance Training
Strength Training
Endurance and Strength Training
Effects of Endurance Training on Strength
Specificity of Muscle Group
48(1)
Endurance Training
Resistance Training
Specificity of Movement Pattern
49(1)
Body Position and Movement Pattern
Static versus Dynamic Contractions
Concentric versus Eccentric Contractions
Intensity, Frequency, and Duration of Contractions
Specificity and Other Components of Fitness
50(1)
Cardiorespiratory Endurance
Muscular Endurance
Muscular Strength
Flexibility
Body Composition
Medical Complications of Exercise
51(6)
Cardiovascular Complications of Exercise
51(1)
Complications in Those with Coronary Heart Disease
Complications in Those with Cardiac Structural Defects
Anomalous Coronary Artery
Marfan Syndrome
Complications of Exercise Testing
52(2)
Arrhythmic Complications
Contraindications to Exercise Testing
Indications to Stop an Exercise Test
Follow-up after Terminating an Exercise Test
Noncardiovascular Complications of Exercise
54(1)
Heat Complications
Hydration-Related Complications
Complications in Special Populations
55(2)
Human Behavior
57(14)
Principles for Changing Health Behavior
58(3)
Health Behavior Change Model
58(3)
Antecedents
Information
Instructions
Models
Experience
Other Incentives and Disincentives
Adoption
Maintenance
Monitoring
Reinforcement
Relapse Prevention
Contracts
Developing a Program
61(1)
Organization
Exercise Professional Qualities
Methods for Changing Health Behaviors
61(5)
Exercise Compliance
61(1)
The Learning Process
62(4)
Stages of Learning
Types of Learning
Adult Learning
Psychological Components of Successful Behavior Change
Strategies to Improve Behavioral Change Outcomes
Practical Recommendations to Enhance Exercise Adherence
Recruit Physician Support of the Exercise Program
Minimize Injuries and/or Complications with a Moderate Exercise Prescription
Advocate Exercising with Others
Emphasize Variety and Enjoyment in the Exercise Program
Provide Positive Reinforcement through Periodic Testing
Recruit Support of the Program Among Family and Friends
Include an Optional Recreational Game to the Conditioning Program Format
Establish Regularity of Workouts
Use Progress Charts to Record Exercise Achievements
Recognize Participant Accomplishments through a System of Rewards
Provide Qualified, Enthusiastic Exercise Professionals
Population-Specific Barriers to Physical Activity
Communication Skills
66(5)
Function 1: Developing Rapport and Conveying Empathy
66(1)
Acceptance
Expressing Empathy through Active Listening
Nonverbal Communication
Function 2: Assessing Readiness to Change
67(1)
Behavioral Assessment
Motivational Assessment
Function 3: Facilitating Change
68(3)
The Certified Personal Trainer's Role
Using Feedback Appropriately
Health Appraisal, Fitness Exercise Testing
71(20)
Preparticipation Health Appraisal in the Nonmedical Setting
72(2)
Safety of Exercise
73(1)
ACSM Risk Stratification
73(1)
Cardiorespiratory Assessment of Apparently Healthy Populations
74(3)
Pretest Screening
75(1)
Submaximal Exercise Testing
75(1)
Considerations with Submaximal Exercise Testing
Staffing
Test Type
Cycle Ergometer Tests
Stepping Protocols
Individual Monitoring and Abnormal Responses
76(1)
Test Termination
77(1)
Assessment of Muscular Strength and Endurance
77(3)
Specificity of Training
78(1)
Measurement Devices
78(1)
Measurement of Muscular Strength
78(1)
Measurement of Muscular Endurance
79(1)
Measuring Muscle Endurance Statically
Measuring Muscle Endurance Dynamically
Flexibility and Range of Motion
80(2)
Flexibility Evaluation
80(1)
Visual Estimate versus Measured ROM
Active versus Passive Movement
Measurement Devices
80(1)
Goniometers
Tape Measures
Flexible Rule
Group and Field Flexibility Screening
80(2)
Flexibility and Fitness
82(1)
Identifying Risk Factors for Activity
82(1)
Body Composition
82(9)
Method Selection
83(2)
Anthropometry
Bioelectrical Impedance Analysis
Equation Selection
85(1)
Recommended Equations
85(1)
Body Fat Standards
86(1)
Resources for Body Composition Assessment
87(1)
Details Regarding Anthropometric Data
87(1)
Height
Weight
Body Mass Index
Body Composition
Waist-to-Hip Ratio
Assessment throughout the Life Cycle
88(3)
Pediatric Population
Adolescent Population
Adult Population
Elderly Population
Safety, Injury Prevention, and Emergency Procedures
91(9)
Benefits and Risks Associated with Exercise
92(1)
Preliminary Screening
92(1)
Recommendations to Reduce the Incidence and Severity of Complications during Exercise
92(1)
Ensure Medical Clearance and Follow-up
92(1)
Provide On-site Medical Supervision, If Necessary
92(1)
Establish an Emergency Plan
93(1)
Participant Education
93(1)
Initially Encourage Mild-to-Moderate Exercise Intensity
93(1)
Emergency Procedures and Exercise Safety
93(1)
Death and Cardiac Arrest
94(1)
Musculoskeletal Injury
94(1)
Risk Factors for Musculoskeletal Injury
94(1)
Exercise-Related Injuries
95(3)
Treatment for Exercise-Related Injuries
95(1)
Rest
Ice
Compression
Elevation
Stabilization
Specific Injuries/Conditions
96(2)
Skin Wounds
Contusions
Strains and Sprains
Fractures
Dizziness and Syncope (Fainting)
Hypoglycemia and Hyperglycemia
Angina
Sudden Cardiac Arrest
Dyspnea
Injury Prevention
98(1)
Emergency Procedures
98(2)
Evaluation Skills
100(1)
Contraindicated and High-Risk Exercises
100


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