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93 Cards in this Set
- Front
- Back
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"The rib cage is _____________to the pelvic girdle. (Use an anatomical reference term.)" p. 25
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Superior see p. 3
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"The humerus is classified as a _______________ bone." p. 25
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long see p. 3.
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"Which characteristics of muscle allows it to shorten and thicken?" p. 25
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contractility. see p. 6.
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"The ____________muscle group flexes the leg at the knee." p. 25
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Hamstrings (biceps femoris, semimembranosus, semitendinosus) see chart, p. 9
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"What is a motor neuron?" p. 25
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A motor neuron, aka efferent neurons transmit chemical signals to voluntary skeletal muscles; in other words, to muscles under our conscious control. see p. 18
"A specialized nerve cell that innervates muscle fibers" p. 322 |
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"Describe the Valsalva maneuver."
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The Valsalva maneuver is a condition that can occur when a participant holds his/her breath while exercising which creates an unequal pressure in the chest. This causes blood pressure to drop, and decrease blood flow to the heart. When the participant starts breathing again a surge of blood to the heart can cause a sharp increase in blood pressure. This is especially dangerous for people with high blood pressure or cardiovascular disease. see p. 20
"Closing the glottis and bearing down to create pressure in the chest resultiing in a drop in BP and diminished blood flow to the heart." p. 322 |
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“____________ states that you only train that part of the system or body which is overloaded.”
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Specificity p. 322
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“Name three muscle pairs in the body.”
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“Biceps and triceps, anterior deltoid and posterior deltoid, pectoralis and trapezious/latissimus dorsi, rectus abdominis and erector spinae, iliopsoas and gluteus maximus, hip abductors and adductors, quadriceps and hamstrings, tibialis anterior and gastrocnemius/soleus.” p. 322
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“Which metabolic system yields the highest amount of ATP for the working muscle?”
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“Oxidative system” (AKA aerobic) p.322
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“Protein in broken down into____________.”
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“amino acids”p. 322
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“Define the 'all or none' principle.”
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“All of the muscle fibers in a motor unit contract, or none contract.”p.322
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“Which type of muscle tissue is best suited for endurance activities?”
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“Slow twitch.”p. 322
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“Concentric and eccentric muscle actions are part of an __________muscle contraction.”
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“isotonic” p. 322
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“When initiating exercise, the time of inadequate oxygen supply is called__________.”
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”oxygen deficit p. 322
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“____________ is moving away from the midline of the body.”
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“abduction” hint: The person was abducted in the parking-lot.
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“In a third class lever, the ____________is between the _______and__________.”
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“effort, fulcrum, resistance p. 322
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“What type of joint is the elbow?”
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Hinge p. 322
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“Name the three normal curves in the spine.”
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cervical, thorasic, and lumbar p. 322.
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“In deep water, you primarily manipulate your center of ____________.”
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buoyancy p. 322
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“Flexion and extension are performed primarily in the ____________ plane.”
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“sagittal” p. 322
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“__________is defined as the maximum force that can be exerted by a muscle or muscle group against a resistance.”
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Muscular strength p. 322
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“Which proprioceptor is found in the tendons of your muscles and measures muscle tension?”
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Golgi tendon organ p. 322
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“Name the 6 skill-related components of fitness.”
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Balance, coordination, speed, power, agility, reaction time. p. 322
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“What is the difference between maximal heart rate and heart rate reserve?”
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“Maximal heart rate is the highest rate a person can achieve. It is measured with a max test or estimated with 220 minus your age. Heart rate reserve is your maximal heart rate minus your resting heart rate.” p. 322
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“How does compression lower your heart rate in the water?”
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“The water is thought to act like a compressor on all body systems including the vascualr system, causing a smaller venous load to the heart reducing heart rate.” p. 323
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“What are the recommended guidelines for duration of training?”
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“20-60 minutes of continuous training” p. 323
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“Describe circuit training.”
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“A class format of strength or cardio-respiratory stations, or a combination of the two
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“List 5 benefits of regular exercise.”
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”Improve physical appearance
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“How is radiation different than convection in heat dissipation?”
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“Radiation is heat lost through vasodilation of surface vessels, and convection is the transfer of heat by the movement of a liquid or gas between areas of different temperatures.” p. 323
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“What are the possible pitfalls of doing vertical exercise in water under 80 degrees (27 C)?”
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“Physiological responses will be altered, it will take longer to warm up
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“What is an ideal water temperature range for a typical cardiorespiratory aquatic fitness class?”
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“83-86 degrees F (28-30 degrees C) p. 323
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“What is ideal water depth range for a pool toconduct a shallow water aquatic fitness progran?”
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”3.5 to 4.5 feet (1-1.4 meters) p. 323
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“What is usually the primary irritator in the aquatic environment in a chlorinated pool?”
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Chloramines p. 323
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“By adding the element of travel in aquatic choreography, you are increasing intensity using the law of ______________.”
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inertia p. 323
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“What is the difference between linear and rotational movement?”
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“Linear movement is motion of the entire body forward/back or right/left. Rotational movement is motion at a joint.” p. 323
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“Which movement is more intense based on frontal resistance: an alternating side leg lift traveling forward, or an alternating side leg lift traveling to the side?”
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An alternating side leg lift traveling forward. p. 323
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“True or False? Increasing speed in the water considerably reduces range of motion for most movements.”
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True p. 323
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“Would pushing the arms forward while jogging forward in the water increase or decrease intensity?”
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Increase – impeding arms p. 323
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“Will you sink or float if you weigh more than the water you displace?”
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sink p. 323
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“What is the primary force that causes resistance in the aquatic environment: buoyancy, gravity, or the water's viscosity/ drag?
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The water's viscosity / drag.
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“List five factors to consider when selecting and purchasing aquatic equipment.”
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Usability, population appropriate, storage and transportation, durability and maintenance, works in your pool, brings in additional participants. p. 323
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“When the movement is facilitated by the properties of the equipment, it is considered to be ________movement.”
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assisted p. 323
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“When performing a standing leg curl on land, knee flexion is a(n)_________ action of the hamstring muscles, and an extension is a(n)________action of the hamstring muscles.”
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concentric, eccentric
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“When performing a front kick in the water, hip flexion is a(n)__________action of the iliopsoas muscles, and extension is a(n) ______________action of the gluteus maximus muscles.
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concentric, concentric p. 323
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“With drag equipment, a lateral arm raise is (resisted or assisted) up and (assisted or resisted) down.
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resisted, resisted p. 323
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“Describe how the anchor point affects muscle use when working with rubberized equipment.”
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“Any movement away from the anchored point is resisted
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“What is the difference between beats and tempo?”
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“Beats are regular pulsations having an even rhythm. Tempo is the rate of speed at which the beats occur. p. 324
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“Which choreography style replaces moves with other moves one at a time in the original pattern or sequence?”
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layered
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“What tempo does the following chart represent?”
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Water tempo p. 324
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“Name three primary options available for the endurance component of an aquatic work out.”
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Cardiorespiratory endurance training
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“What is the difference between aquatic dance exercise and striding?”
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Dance exercise has more highly developed choreography sequences and may incorporate dance-oriented moves. Striding is water walking or jogging. p. 324
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“Give an example of footwork cue.”
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“Knee lift 3, and bouncer center-right, left, right, bounce center, left, right, left, bounce center.” p. 324
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“Which type of cueing (verbal visual, or tactile) is best to use at all times?”
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Visual-most people are visual learners. p. 324
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“Which type of transition requires the greatest degree of core strength and coordination to safely execute?:
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advanced p. 324
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“Name three options for demonstrating or teaching movements from deck.”
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High impact, low impact, non-impact p. 324
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“Why are prone flutter kicks considered a high risk movement for most class populations?”
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“They may lead to cervical and lumbar hyperextension. p. 324
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“List four qualifications employers may look for in an aquatic instructor.”
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“Education and knowledge
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“What are the seven positive risk factors for cardiovascular disease?”
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“family history, smoking, hypertension, hypercholesterolemia, impaired fasting glucose, obesity, physical inactivity. p. 324
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“A heart rate taken three mornings in a row, after you wake and befoe you rise is a __________heart rate.”
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a. true resting, b. sitting c. sub maximal exercise d. maximum Answer: TRUE RESTING
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“Is the Rockport Walking test considered a laboratory or field test for cardiorespiratory fitness?”
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Field test p. 324
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“Name three assessments commonly used for measuring muscular endurance.”
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push-ups, curl-ups, and pull-ups p. 324
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“Which chronic condition is due to excessive, prolonged pressure or from repetitive movement?”
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Bursitis p. 324
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“What do the letters in RICE represent for basic first aid treatment?”
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Rest, Ice, Compression, Elevation p. 324
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“You should remove a victim who is having an epileptic seizure from the water immediately. True or False.”
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False p. 324
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“You should always remove a victim from the water before administering CPR. True or False.”
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True p. 325
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“List three common markers indicating cardio-respiratory overtraining.”
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“Decreased performances, decreased percentage of body fat, decreased maximal oxygen uptake, altered blood pressure, increased muscle soreness, decreased muscle glycogen, altered resting heart rate, increased submaximal exercise heart rate, altered cortisol concentration, decreased total testosterone concentration, aecreased sympathetic tone (decreased nocturnal and resting catecholamines), increased sympathetic stress response. p. 325
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“List 3 tips to avoid vocal abuse and injury.”
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“Keep your throat moist, avoid overuse, renew your breath frequently, use a microphone, check ventilation and chemical fume levels in the pool area, project your voice with proper posture and talking when you have an upper respiratory infection, substitute a swallow for excessive throat clearing.” p. 325
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“Before using the AED machine, it is not necessary to dry the victim. True or False?”
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False
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“Name the four primary categories for changes that occur as the body matures.”
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Sensory, physical, heart, psychological
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“Cardiorespiratory exercise in water temperatures above 90 degrees F (32 degrees C) is safe and prudent for larder adults. (True or False)”
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False
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“Which cardiovascular disease is caused by blockage to arteries in the brain? a. Coronary artery disease b. High blood cholesterol c. Stroke d. Myocardial infarction”
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Stroke
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“Which neurological disease is characterized by a loss in muscle function due to the deterioration of the myelin sheaths around the nerves? a. Muscular Dystrophy b. Multiple Sclerosis c. Cerebral palsy d. Epilepsy”
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Multiple Sclerosis p. 325
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“What function do nutrients perform in the body?”
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“Provide energy, serve as building material, help maintain or repair body parts, promote or sustain growth, and regulate or assist in body processes.” p. 325
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“How many calories are found in one gram of carbohydrate, fat and protein? a. Carbohydrate 6, Fat 7 and protein 4. b. Carbohydrate 4, Fat 4, and protein 9. c. Carbohydrate 2, Fat 9, and protein 9. d. Carbohydrate 4, Fat 9 and protein 4.”
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Carbohydrate 4, Fat 9 and protein 4 p. 325
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“Which type of cholesterol is considered to be good cholesterol because it helps lower the risk of plaque sticking in the arteries? a. Low Density Lipoprotein (LDL) b. High Density Lipoprotein (HDL) c. Triglycerides d. Fiber”
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High Density Lipoprotein (HDL).p. 325
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“It is prudent practice foro an exewrcise professional to recommend supplements to their clients. (True or False)”
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False p. 325
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“Which condition is characterized by starvation and weight loss to alleviate fear of gaining weight? a. Anorexia b. Bulimia c. Binge Eating Disorder”
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Anorexia p. 325
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“Which type of exercise is commonly prescribed and effective for weight loss efforts? a. Resistance training only b. high intensity, short duration aerobic activity with moderate resistance training. c. Moderate intensity, long duration aerobic activity with moderate resistance training. d. Moderate, short duration aerobic exercise only.”
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Moderate intensity, long duration aerobic activity with moderate resistance training. p. 325.
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“Exercise drop out after the first year averages about ______percent. a. 20 b. 30 c. 40 d. 50”
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50 p. 325
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“Which is the most prevalent indicator of exercise dropout? a. Smoking b. Depression c. Exercising alone d. Poor exercise leadership.”
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Smoking p. 325
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“Which psychological concept promotes the premise that internal thoughts are the cause of every effect or result? a. The Law of Attraction b. The Law of Cause and Effect c. The Transtheoretical Model d. Self-Efficacy”
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The Law of Cause and Effect p. 325
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“List three common motivators that may serve as factors for initiating an exercise program.”
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“A desire for improved physical appearance (weight reduction, weight gain, toned muscles, (muscle mass)
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“A(n)__________is legally responsible for covering your liability insurance and paying federal and state taxes on your behalf based upon compensation paid to you.”
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employer p. 326
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“Define negligence”
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“Committing an act that a person exercising ordinary care would not do under similar circumstances.” p. 326
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“Duty is my _____________ and moral obligation to my students and facility.”
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responsibility p. 326
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“_______________is defined as the process of measuring or assessing risk and then developing strategies to manage the risk.”
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Risk management p. 326
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“The 1976 U.S. Copyright Act provides protection for _______________.”
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“The copyright owners of music” p. 326
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“The Americans with Disabilities Act was established in ___________to protect the rights of ______________________________. “
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1990, people with disabilities
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“____________ is greater in deep water because of depth of immersion. a. Frontal resistance b. Music tempo c. Lever length d. Air temperature”
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Frontal resistance
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“A____________in deep water exercise is when you insert a move to regain vertical alignment. a. basic transition b. transition move c. tempo transition”
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“transition move” p. 326
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“Deep water is beneficial for clients with back conditions because of: a. the hydrostatic properties of the water b. increased tempo of movement c. reduced compression load on the spine d. reduced stress entering and exiting the pool.”
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“reduced compression load on the spine. p. 326
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“Shoes are mandatory for deep water exercise. (True or False)”
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False p. 326
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“Applying more force against the resistance of the water with the arms and legs to increase intensity in deep water exercise is an example of ____________.”
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acceleration p. 326
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