ACSM Exercise Physiologist: Ch. 1 Physical Activity

• The content of the notes relates to understanding physical activity and exercise, and is Chapter 1.

Key Reasons to Become an ACSM Exercise Physiologist

• ACSM certification indicates a high level of knowledge and professionalism in exercise science, leading to credibility and reputation.
• The certification enables work with diverse clients, from healthy individuals to those with chronic diseases needing medically supervised exercise, broadening career opportunities.
• Additional training leads to becoming a Clinical Exercise Physiologist (CEP), allowing direct work with patients in healthcare settings, enhancing clinical potential.
• ACSM certifications rely on the latest scientific research, ensuring safe and effective exercise programs based on evidence.
• Certification can enhance earning potential and provide leadership opportunities in the fitness industry, fostering career advancement.
• ACSM offers continuous learning for updates on exercise science advancements, promoting continuing education.
• Access to a network of certified professionals is available through the ACSM community, improving community and networking.

Physical Activity

• Behaviors such as recreation, transport, occupation, and household activities contribute to overall physical activity.
• Exercise is a subset of recreation.

Defining Physical Fitness

• Physical fitness includes the attributes people have or achieve that relate to the ability to perform physical activity.
• Health-related fitness is linked to lifestyle and includes body composition, cardiorespiratory endurance, muscular strength/endurance, and flexibility.
• Skill-related fitness is sport-related, involving agility, coordination, reaction time, balance, speed, and power.

Development of Exercise Physiology

• Physical activity has long been recognized as important.
• Socrates said, "No man has the right to be an amateur in the matter of physical training"
• Exercise Physiology grew out of physical education and health.
• Harvard Fatigue Lab started in the 1920s.
• The Joint Position Statement was made in 1995.

ACSM (American College of Sports Medicine)

• ACSM was founded in 1954.
• It is a collection of researchers, practitioners, and educators.
• It offers multiple certifications, including the Certified Exercise Physiologist (ACSM-EP).
• This course prepares individuals well for certification.
• A Bachelor's Degree & CPR certification are needed along with membership fees of ~$350.

Guidelines for Americans

• Preschool-age children (3-5 years old) should be physically active throughout the day to enhance growth and development.
• Caregivers should encourage active play with various activities.
• Children and adolescents (6-17 years old) should have 60 minutes or more daily of moderate-to-vigorous physical activity.
• Most daily activity should be moderate or vigorous aerobic PA, including vigorous-intensity PA at least 3 days per week.
• Children and adolescents should include both muscle-strengthening and bone-strengthening PA at least 3 days per week.
• Adults benefit from moving more and sitting less.
• Even small amounts of moderate to vigorous PA bring health benefits.
• Adults should do at least 150-300 minutes per week of moderate intensity or 75-150 minutes per week of vigorous-intensity aerobic PA.
• An equivalent combination of intensities is also effective.
• Aerobic activity is best spread throughout the week.
• Additional benefits come from exceeding 300 minutes of moderate-intensity PA per week.
• Adults should also include muscle-strengthening activities of moderate or greater intensity, working all major muscle groups on 2 or more days per week.
• Guidelines for adults also apply to older adults, with additional emphasis on multicomponent PA including balance training.
• Older adults determine PA effort relative to their fitness level.
• Those with chronic conditions should understand how their conditions affect their ability to engage in regular PA safely.
• If 150 minutes of moderate-intensity aerobic activity is unachievable, older adults should be as physically active as their abilities allow.
• Women should aim for at least 150 minutes of moderate-intensity aerobic activity weekly during pregnancy and postpartum, ideally spread throughout the week.
• Women already engaging in or physically active before pregnancy may continue those activities.
• Pregnant women's healthcare providers can advise on PA adjustments during pregnancy.
• Women should gradually increase to 150 minutes of moderate-intensity activity weekly once medically cleared for PA.
• Adults with chronic conditions or disabilities should aim for 150-300 or moderate-intensity or 75-150 minutes of vigorous-intensity aerobic PA, spread throughout the week.
• Muscle-strengthening activities are also beneficial, working all major muscle groups on at least two days per week.
• Those unable to meet these guidelines should still be as active as possible while avoiding inactivity.
• Individuals with chronic conditions or symptoms should have guidance from a healthcare provider.

Leisure Time Physical Activity

• A 2020 target of 32.6% decrease is desired for adults engaging in no leisure-time physical activity which is age adjusted for adults 18+.

Obesity

• The graphic shows trends in obesity among children and adolescents aged 2-19 years by age in the US between 1963-1965 and 2015-2016.

Physical Activity-Related Health Benefits for Individuals with a Chronic Condition

• Reduced risk of all-cause and breast cancer mortality, for individuals with breast cancer.
• Reduced risk of all-cause and colorectal cancer mortality, for individuals with colorectal cancer.
• Reduced risk of prostate cancer mortality, for those with prostate cancer.
• Decreased pain, for individuals with osteoarthritis.
• Improved function and quality of life, for individuals with osteoarthritis.
• Reduced the risk of progression of cardiovascular disease and increased blood pressure over time, for individuals with hypertension.
• Reduced the risk of cardiovascular mortality, for individuals with hypertension.
• Reduced progression of disease indicators, including hemoglobin A1c, blood pressure, blood lipids, and body mass index, for individuals with type 2 diabetes.
• Improved walking, balance, and daily activities, for individuals with recent hip fracture.
• Improved walking, balance, and daily activities, for individuals with frailty.
• Improved walking, physical fitness, functional independence, and cognition, for individuals with stroke.
• Improved physical fitness, for individuals with spinal cord injury.
• Improved walking and wheel chair skills, for individuals with spinal cord injury.
• Improved cognition, for individuals with dementia.
• Improved walking and strength & physical fitness, balance and cognition for individuals with multiple sclerosis, Parkinson's disease, Schizophrenia and ADHD

Exercise Program Recommendations

• An Exercise Professional (EP-C) must consider a client or patient's health risk when recommending Physical Activity (PA).
• Most inactive or symptom-free individuals can safely start a low-to-moderate intensity PA program without needing baseline testing or medical clearance.
• An EP-C supervising a vigorous-intensity PA program should be current on life support training and aware of CVD signs and symptoms.

Risks of Sudden Cardiac Death

• Risk of sudden cardiac death is disproportionately higher in sedentary individuals performing infrequent exercise.
• Appropriate screening is critical for minimizing this risk.
• Safe physical activity guidelines include understanding risks, choosing appropriate PA, increasing PA gradually, using protective measures, and consulting a healthcare provider if needed.

Musculoskeletal Injury and Exercise

• The highest injury risk is linked to weight-bearing activities or repetitive motion and team/contact sports.
• Previously injured individuals face a higher risk of re-injury from exercise.
• However, the benefits of exercise outweigh the risks.

Explore the reasons to become an ACSM Exercise Physiologist. Certification enhances credibility and broadens career opportunities. Additional training can lead to becoming a Clinical Exercise Physiologist (CEP).