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168 Cards in this Set

  • Front
  • Back

3 physiological adaptations that occur to improve exercise performance and state how and why the improvements occur

1. increased maximal blood flow--aerobic exercise forces large volumes of blood through the body, increasing stroke volume


2. increased oxygen delivery and carbon dioxide removal--cariorespiratory system saturates blood coming from lungs with oxygen efficiently. More pulmonary respiration assists with removal of CO2 during exercise.


3. increased maximal oxygen uptake and anaerobic power--regular aerobic exercise causes an increase in the number of capillaries per muscle fiber

energy and its food source

the ability to do work


source of energy is the sun

intercellular carrier of chemical energy produced by the body for muscular work

atp

list 2 energy pathways

anaerobic, aerobic

ATP-CP

phosphagen system


fuel source = creatine phosphate


intensity = very high


duration = very short, 1-15 secs


examples = springing, throwing, lifting



lactic acid system

fuel source= carbs


intensity = moderate/high


duration = 45-90 secs


soccer, basketball, extended springing, swimming, cycling

aerobic pathway

fuel source=carbs, fats, protein


intensity = low/moderate


duration = more than 5 mins


examples jogging, biking, rowing

steady state

after the first 3-4 mins of exercise, oxygen uptake has reached an adequate level to meet oxygen demand of the tissues; heart rate, cardio output, and pulmonary ventilation have attained fairly constant levels

excess post-oxygen consumption (EPOC)

oxygen debt referring to oxygen uptake remaining above resting levels for several mins during recovery

oxygen deficit

period in which the level of oxygen consumption is below what is necessary to supply ATP production

anaerobic threshold

point at which the body can no longer meet its demand for oxygen and anaerobic metabolism is accelerated

aerobic capacity

ability of the body to remove oxygen from the air and transfer it though the lungs and blood to the working muscles; related to cardiorespiratory endurance

lactic acid

by-product of anaerobic metabolism of glucose; milk and sugar

aerobic vs anaerobic


1)breakdown of glucose


2)use of carbohydrates as fuel


3)duration of activity


4)level of EPOC


5)intensity level


6)End-Product


7)Breakdown/Oxygen Use

1) in the aerobic system there is a complete breakdown of glucose. In the anaerobic system there is partial breakdown of glucose


2) in the aerobic system carbs, fats, or proteins are utilized. In anaerobic only carbs are used as fuel.


3)aerobic system is for long duration activity. anaerobic is for shorter duration.


4) aerobic=smaller EPOC, anaerobic=greater EPOC


5)aerobic=submaximal work, anaerobic = maximal work


6)aerobic=CO2 and H2O are end products. anaerobic--lactic acid is the byproduct


7)aerobic uses oxygen in chemical breakdown, anaerobic doesn't need O2 in chemical breakdown.

stroke volume

volume of blood ejected by each ventricle of the heart during a single systole

cardiac output

volume of blood pumped by each ventricle in one minute

venous return

pumping action of the muscles in extremities and respiratory system along with venoconstriction to move oxygen-poor back to the heart

blood pooling

condition caused by ceasing vigorous exercise too abruptly so that blood remains in the extremities and may not be delivered quickly enough to the heart and brain

vital capacity

greatest volume of air that can be forcibly exhaled after the deepest inspiration

valsalva maneuver

dangerous condition that can occur if an individual holds their breath forming an unequal pressure in the brain. Dizziness, temporary loss of consciousness may occur.

Blood pressure norms for a normal person. What blood pressure is considered high

resting BP for healthy person averages about 120/80. High BP is considered 140/90+

what is the anatomical term for: The point at which two or more bones meet and movement occurs: synovial, non-synovial

joint

anatomical term for: bands or sheet-like fibrous tissues connecting bone-bone and reinforces joints from dislocation, non-elastic, limited ROM

ligament

anatomical term for:


band of dense fibrous tissues forming the termination of a muscle and attaching muscle to the bone with minimum elasticity

tendon

anatomical term for:


band of dense fibrous tissues connecting bone-to-bone reinforces joints from dislocation, non-elastic, limited ROM

ligament

anatomical term for:


band of dense fibrous tissues forming the termination of a muscle and attaching muscle to the bone with minimum elasticity

tendon

anatomical term for:


white, semi-opaque fibrous connective tissue; cushions and prevents wear on articular surfaces?

cartilage

anterior/posterior

front/back

medial/lateral

midline of the body/head to trunk

supine/prone

lying on back/lying on stomach

superior/inferior

upper half of body/lower half

unilateral/bilateral

one side of the body is affected/both sides of the body are equally affected

flexion

decreasing angle of a joint between two bones

extension

increasing angle of a joint between 2 bones--straightening previously in flexion

abduction

movement away from midline of the body

adduction

movement towards the middle of body

movement around the axis

rotation

circumduction

movement in which an extremity ascribes a 360 degree circle

agonist

muscle that is a prime mover, directly responsible for a particular action

antagonist

muscle that acts in opposition to the action

primary movers

muscles that perform movement

assistors

muscles that help with the same task

stabilizers

muscle that contracts with no significant movement to maintain posture or fixate a joint

isometric

tension increases, but muscle length remains the same--no joint movement

isotonic

tension remains constant as muscle shortens and lengthens


-concentric=muscle shortens as positive work is done against gravity


-eccentric=muscle fibers lengthen through range of motion

isokinetic

movements where muscles shorten at a constant rate (can't be done w/o specialized equipment)

muscle contractions that can be used in a group exercise setting

concentric--shortening phase at a joing


eccentric--lengthening phase (returning from a shortening phase)


isometric static (held) position

slow twitch/fast twitch muscle fibers

slow: designed for prolonged sub maximal aerobic activity


fast: able to generate quick high intensity contractions

musculoskeletal benefits of weight bearing activities

increase bone density

musculoskeletal benefits of increased muscular strength

increase both physical appearance and physical performance

musculoskeletal benefits of increased muscular flexibility

improves tissues and helps facilitate movement

3 postural deviations of the back

scoliosis--s curve of the spine


kyphosis--hunchback--rounded thoracic spine


lordosis--sway back--excessive sway in the lumbar spine

define stretch reflex, its purpose, and when it occurs

muscle contraction in response to over stretching

explain why ballistic movements can be dangerous

muscle spindles sense the quick changes in muscle length and can cause a muscular contraction

list 6 classes of nutrients

water, carbs, protein, fat, vitamins, minerals

list the different types of carbohydrates and give examples of each

simple--sugars (table sugar, sucrose and sugar in milk and fruit


complex--glucose molecules linked together--polysaccharides (grains, legumes, veggies, potatoes)

vitamins

non-caloric, organic compounds needed in small quantities to assist in functions such as growth maintenance and repair

fat soluble vitamins vs. water soluble vitamins

FS--stored in liver and can be toxic w/overdosing.


WS--Excreted by kidneys, not likely to be toxic

water are minerals

inorganic compounds that assist processed such as regulating activity of enzymes and maintaining acid-based balance and are structural components of body tissue

list a minimum of 8 dietary guidelines for Americans outlined by the US department of health and human services and the US dept of agriculture.

1. Consume variety of nutrient dense food/beverages among food groups, limit saturated fat/transfat, sugars, salts, andalcohol


2. To prevent weight gain over time, make small decreases in calories and increase activity


3. Engage in regular activity


4. Choose a variety of fruits and vegetables each day


5. Consume 3C of fat-free or lowfat milk products/day


6. Achieve physical fitness w/cardio, stretching, resistance, calisthenics


7. Consume 3+ oz whole grain products/day


8. Consume <10% calories from sat. fatty acids and <300 mg/day of cholesterol, keep transfatty acid as low as possible

MyPyramid

offers personalized eating plans and interactive tools to help you plan/access food choices based on dietary guidelines for Americans. It will help give participants a better understanding of what to eat and how much exercise is needed to maintain a healthy lifestyle.

review AFAA's Nutritional supplement policy and discuss what role and responsibilities of a fitness professional are when it comes to the sale and distribution of nutritional supplements

they can only be sold under MY name, where item is sold in good faith to only good candidates.

chronic vs. acute injuries

chronic-most common, long term


acute-sudden onset due to specific trauma

plantar fasciitis

inflammation of fascia/connective tissue in plantar portion of the foot


chronic

chondromalacia

overuse injury affecting articular cartilage of posterior surface of the patella

achilles tendonitis

inflammation of connective tissue that joins muscle to bone. In this case, achilles tendon

muscle strain vs. muscle sprain

strain=over stretching or tearing of muscle or tendon


sprain = tearing or over stretching of ligament

list 3 ways to prevent injuries to vocal nodules

use microphone


non-verbal cueing (gestures)


relaxation (keep head, neck, jaw tension-free)


pitch (speak without effort)


posture (speak while in position)


projection (speak out not up or down)


environment (music at a moderate volume)

list 3 ways to prevent low back pain

proper posture


proper lifting technique


exercise alignment/form


muscle balancing of abdominals and erector spine--strong and long


core stabilization


minimize prolonged sitting

list 3 ways to prevent shin splints

proper footwear


quality flooring


safe technique/alignment/form


proper progression


muscle balancing of tibialis anterior and gastrocnemius--strong and long

list 4 things that may contribute to heat injuries, cardiovascular conditions, or exercise-induced conditions as they related to participants in physical activity

Dehydration


No warm-up


Inappropriate clothing


Saunas/hot tub use after exercising


Family history


Smoking


Obesity


No sunscreen

first-aid action for musculoskeletal injury

RICE

list 4 steps in recognizing an emergency

1. Survey


2. Assessment


3. Prioritization


4. Implementation

What are the FITT principle training variables?

F=frequency


I=Intensity


T=Time


Time=Type


one variable affects the other--for example, an increased intensity leads to a decreased time

principle of overload

to achieve a desired training/effect, body must be overloaded beyond its normal level or present capacities by varying intensity, duration, or frequency of exercise, but not all three.

Principle of Progression

exercise program should provide gradual increases or progressions in frequency/intensity/time/type

specificity of training principle (SAID) stands for what?

Specific Adaptation to Imposed Demands


body will adapt to type of physiological stresses placed on it. In order to improve in certain areas, area must be rehearsed.

reversibility principle

body needs time to recover and musculoskeletal system needs time to rebuild--without sufficient rest, overtraining occurs.



list the health-related components of physical fitness

cardiorespiratory fitness


muscular strength and endurance


flexibility


body composition



list the skill-related components of physical fitness

agility


balance


coordination


power


reaction time


speed

Health Benefits vs. Enhanced Fitness BenefitsOutline the 2008 Physical Activity Guidelines for Americans which reinforced the 1996 U.S. Surgeon General'sReport on Physical Activity and Health.

1. All adults should avoid inactivity - some is better than none.


2. Should perform 2 1/2 hrs/wk moderate-intensity aerobic or 1 hr, 15 min of vigorous-intensity


3. Adults should perform 300 min/wk (5 hrs) of mod-intensity aerobic activity OR 150 min/wk of vigorous-intensity aerobicactivity for more extensive health benefits.


4. Adults should also perform moderate- or high-intensity muscle-strengthening activities involving all major musclegroups on 2 or more days/wk.

What does BMI stand for and what measurement constitutes an individual to be defined as obese?

BMI = body mass index


>30% is defined as obese (32% of adults)

7 professional responsibilities of an instructor

personal liability coverage


training and certification


CPR/AED and first aid training


facility pre-exercise participation screening


medical clearance and pre-exercise testing


environmental monitoring


emergency response plan

list 10 exercise danger signs (participants should stop exercise and instructor should access the need for emergency response procedures)

Nausea and/or vomiting


Dizziness/unusual fatigue


Tightness or pain in chest


Loss of muscle control


Severe breathlessness


Allergic reaction


Blurred vision


Acute Illness


Metal Confusion


Cyanosis (blush coloring of skin)


Acute musculoskeletal injury

list 5 signs or participant complaints that would require exercise modification or cessation of exercise (not emergency response) until signs disappear

labored breathing


excessive heart rate elevation


evidence of strain/holding breath or unusual redness


musculoskeletal pain


lack of proper control

6 symptoms of overtraining

fatigue


anemia


amenorrhea


overuse or stress-related injuries


increasing resting heart rate


slower recovery of heart rate


constant muscle or joint soreness, leaning toward pain


decrease in strength performance.

6 AFAA recommendations to avoid overtraining

Vary class type / intensity


Limit number of high impact classes


Perform warm-up and cool down


Limit amount of active demonstration


Decrease schedule, when medical or burnoutNutritious diet

AFAA recommends hydration and rehydration

participants should monitor hydration levels and consume 8-12 oz. fluid before exercise. Hydrate before, during, and after exercise

describe the appropriate exercise attire that AFAA recommends

fabrics that breathe, comfortable clothing that allow free movement, shoes with proper design, support and cushioning

what level should a group ex instructor teach at?

intermediate--with explanation and demonstration of modifications

instructors should evaluate an exercise from which two viewpoints?

effectiveness (benefits) and potential risk (injury quotient)

afaa 5 questions

1. What is the purpose of this exercise?


2. Are you doing that effectively?


3. Does the exercise create safety concerns?


4. Can you maintain proper alignment and form for the duration of the exercise?


5. For whom is the exercise appropriate or inappropriate?

14 exercises that afaa does NOT recommend for a group exercise class due to the high risk potential.

1. Sustained unsupported forward spinal flexion


2. Sustained unsupported lateral spinal flexion3. Repetitive or weighted deep knee bends


4. Bouncy (ballistic) toe touches


5. Rapid head circles


6. Full plough


7. Full cobra


8. Hurdler's stretch


9. Windmills


10. Supine dbl straight leg lifts w/o spinal stabilization


11. Prone combo dbl leg/dbl arm lifts


12. Painful, forced splits


13. Weight-bearing pivots on unforgiving surfaces


14. Plyometric moves from an elevated surface

10 basic postures in group exercise as well as 1 important alignment cue for each position

1. Standing - Feet shoulder width apart


2. Squat - Knees do not extend past toes


3. Bent Over - Flex at the hips


4. Seated - Spine in neutral position


5. Supine - Engage ab muscles, pelvis is neutral6. Prone - Engage ab muscles, pelvis is neutral7. Side-Lying - Stack hips and shoulders w/sq. alignment


8. Kneeling - Shoulders down, neck in neutral alignment


9. Hand & Knee - Keep shoulders and hips squared


10. Moving - Posture and alignment, control ROM

afaa recommends that every group exercise class include what

Pre-class announcements


Warm-up activity - Preparation period


Body of workout - Cardiorespiratory/Muscular/Flexibility


Cool down / Stretching and/or Relaxation

list the definition, purpose, and duration of a proper warm-up

definition = preparation period for a specific workout


purpose= increase core temp to prepare muscles and joints for movement that follows


duration=dependent on class, typically 8-12 mins

list and describe 2 common warm-up methods and discuss when the addition of preparatory stretches may be appropriate

1. Movement rehearsal - Performing lighter or less intense versions of movements that will be used in the workout tofollow


2. Limbering movements - Smooth, moderately paced, non-weighted, full-range movements that will be used inworkout/core temp.


3. Preparartory stretching - Gentle stretches to ease muscles through ROM

definition, purpose, and duration of proper cardio respiratory training

Definition = Continuous and rhythmic aerobic activities that target large muscles of the body to create an increaseddemand for oxygen


Purpose = Improve heart, circulatory, and pulmonary systems


Duration = Depending on class format, typically 20-60 mins. Intensity= 40-85%HRR; 12-16 Borg RPE; 4-8 on 10 point scale

list and describe 4 common cardiorespiratory training methods

1. continuous or steady state--intensity gradually increases, held at a steady state for majority of workout, then gradually decreases


2. interval--timed bouts of higher intensity work followed by periods of lower intensity active recovery


3. intermittent-- less structured form of interval w/ random interspersed peak movements followed by lower intensity movements


4. circuit--bouts of activities/exercises performed in a station-to-station or sequential manner


*legs must continue moving if strength is incorporated

list several special considerations for cardiorespiratory training

Monitoring intensity


Cross trainingIntensity issues


Music speed


Range of Motion


Repetitive Stress Issues


Cardio cool down

List the definition, purpose, and duration of proper muscular strength and endurance training.

Definition = Involves working individual or groups of muscles against resistance to fatigue.


Purpose = Ability to perform everyday activities, increased muscle mass, increase metabolism, stronger bones, decreaserisk of injury, improved posture and symmetry, and improved athletic performance.


Duration = Typically 20-60 mins, time varies on class and training protocol


Frequency = 2-3 non consecutive days per week for all major muscles


Intensity = 8-25 repetitions of 1-4 sets depending if focus is strength or endurance

List and describe 4 common muscular strength and endurance training methods.

1. Muscle Isolation (Prime Movement) - Used to a target specific muscle group by utilizing the primary movement (jointaction) of that particular muscle. (Biceps curls, calf raises, deltoid raises)


2. Multi-Joint/Multi-Muscle - Involves more than one joint and target several muscle groups in the same exercise.(Example: Squat where joints used are hip, knee, ankle - and muscles used quads, glutes, hamstrings)


3. Torso Stabilization - Enhances ability to maintain proper spinal alignment and posture. Abdominal and back muscleswork together in a co-contracting isometric manner.


4. Functional Training - Exercises that replicate movements commonly used in activities of daily living.

special considerations for muscular strength and endurance training

muscle strength


rom


speed and control


intensity


torso stabilization


resistance equipment techniques


muscle conditioning exercises in the water

definition, purpose, duration of proper flexibility training

Definition = Focuses on joint mobility and muscle suppleness, muscle flexibility, and the reduction of muscular tension.


Purpose = Improves joint mobility, decreases risk of injury, and enhances physical performance.


Duration = Hold each stretch for 10-30 seconds Frequency = minimally 3x/week up to 7x/week


intensity = to the point of mild tension

list/describe 3 common flexibility training methods

static=holding in elongated position


dynamic stretching/full ROM=slow and controlled


PNF=Proprioreceptive Neuromuscular Facilitation Stretches--involve an active contraction of the muscle prior to the stretch

list special considerations for flexibility training

intensity


speed and control


ROM


body temp

definition, purpose, duration, of final class segment

definition=closure of a workout including stretching, relaxation, and stress reducing techniques


purpose=promote mind-body awareness, facilitate relaxation where the heart rate and blood pressure are decreased, muscles relax, and stress is reduced.


duration=typically 5-10 mins

list several special considerations for a final class segment

heart rate monitoring


relaxing/encouraging messages


information re special announcements


music volume and type (relaxing and not)

how does increased cardiorespiratory fitness affect RHR

decreases RHR

what is RHR

resting heart rate


number of beats per minute while in resting state

calculation for age-predicted max heart rate, and what is the recommended intensity range using this formula

220-age = MHR


MHR X % = target heart rate


55% - 90% of MHR = age predicted Target Heart Rate Range

What is THRR vs HRR

THRR=maximum heart rate


HRR-factors in resting heart rate from rest to maximum

what is the calculation when HRR is factored in, what percentages are used with this formula and what is it called?

220-age-RHR x % + RHR


20%-85%


Karvonean

Explain Recovery heart rate

reflects the speed at which heart rate returns to pre-exercise level and is an indicator of sufficient cool down period

preferred anatomical site for pulse checking is ________ while the secondary site is _______.

primary-radial (wrist)


secondary-cartoid (neck)

afaa-recommended counting time for heart rate

10 secs

once cued to begin, start counting the beats with the number___.

1


multiply by 6 to determine exercise working heart rate

Describe the additional methods for monitoring intensity during exercise.

a. Rating of perceived exertion (RPE) --how hard an individual is working on a scale of 1-10 (4-6 and 708)


b. Talk test--engaging in a conversation during exercise represents working at or near a steady state

define rhythm

the beat and/or feel of the music

musical phrase

Music phrases are linked together to create musical sections. Musical phrase consists of 32 beats and keeps movementscorresponding.

What are the legal considerations when purchasing or creating music for group exercise?

approved by performing rights and music companies

List aerobic choreography examples for the following:


1. Low-Impact Aerobics (LIA)


2. Moderate-Impact Aerobics (MIA)


3. High impact aerobics (HIA)

1. LIA - March, Step Touch, Squat/Plie, Grapevine


2. MIA - Skip, Twist, Plie/Releve, Knee Lifts w/Heel Lift


3. HIA - Jog, Jump, Hop, Jack

Define LIA, MIA, and HIA, and explain how they differ from one another.

LIA: Low-Impact - Keep one foot on/close to floor


MIA: Moderate- Impact - Both feet on floor, feet roll w/toe ball heel action


HIA: High-Impact - Both feet leaving the floor at the same time/alternating

List a minimum of 8 action steps an instructor should take to enhance exercise adherence for a noviceparticipant.

footwork


directional


rhythmic


numerical


functionality


step


alignment


verbal/nonverbal


visual/conspicuous

Discuss how exercises performed in water can help improve body weight, enhance the cardiovascular system,and prevent injuries.

cost of energy is higher causing positive training results for cardio and weight management, but no fear for impact

What is the difference between land and water when it comes to exercise design?

similar--should understand objective and allow progression

State the difference between circuit and interval training methods.

Circuit - Cardio and strengthening in short timeframe (quick)


Interval - Strengthening and endurance, 3 energy systems

proper bike setup

Slight flexion in knee when foot is at 6:00 or the bottom


Plum line from knee through middle of foot when foot is at 12:00


Can comfortably reach handlebars


Straps are tightened


Seat/bar settings are tight and secure

List the recommended gear and resistance when seated on flat road, seated resistance, standing speed andstanding resistance.

Seated Flat road: 60-110 gears 6+


Seated Climb: 60-90 gears 13-18


Lifts: 70-80 gears 14-16


Standing climb: 60-75 gears 14-19

For group exercise, AFAA recommends a range between _____ to _____ repetitions on whether the focus ismuscular strength or endurance.

8-12

List a minimum of 4 muscles that tend to be weaker than their opposing groups.

Mid-Trapezius and Rhomboids weaker than pecs


External Shoulder Rotators weaker than internal rotators


Spinal Erectors weaker than abdominals


Vastus Medialis weaker than vastus medialis (this is not opposite the joint but important to know)


Tibilis Anterior weaker than gastroc

4 muscles that tend to be tight

anterior deltoid


pectoralis


hamstrings


gastroc


internal rotator


upper trapezius


spinal erectors


illiopsoas

what is meant by muscle-balancing

making sure that muscles on both sides of the joint are equally long and strong

step height for participant?

Level 1: 4" Non-Participant


Level 2: 4-6" New to Step Training ParticipantLevel 3: 4-8" Regular Stepper


Level 4: 4-10" Highly Skilled Regular Stepper

things to avoid when using the step

Stepping forward off the bench


Jumping off the bench


Pivoting on a weighted foot/knee


Height is too high


Stepping too far away from the bench


Not stepping with full foot contact on the bench


Riser stoppers missing causing the step to slip

List the appropriate beats per minute (bpm) for:


a) Warm-up


b) Cardiorespiratory training


c) step


d) Muscular strength and endurance training

a) Warm-up = 120- 134 bpm


b) Cardiorespiratory training = 120-155


c) Step 118 -128 bpm / 128 -135 bpm for advanced class


d) Muscular strength and endurance training = 120 - 130 bpm

3 body alignment techniques

Shoulders back and relaxed


Chest lifted and body erect


Ab muscles contracted


Neutral spine Knees relaxed


Avoid hyperextension of joints


Avoid twisting of joints

List a minimum of 3 proper stepping techniques.

Full body lean - do not bend at waist


Focus on feet first - add arm movements when proficient


Watch platform periodically


Knee flexion <90 degreesStep in center


Don't step w/back to platform


Step lightly


Allow whole foot to contact floorUse proper lifting techniques

prevent knee injury while stepping

Keep ROM limited to no more than 90 degree angle when weight bearing.Pivoting movement should only be performed when leg is not weight bearing or unloaded

EIA/prevention

Exercise Induced Asthma


- Consult a physician for treatment/prevention- Have inhaler available at all times


- Exercise intensity should start low to high


- Avoid outside (cold/high pollen) exercise in areas with high humidity


- Breathe through nose

list 6 exercise guidelines for participants with heart disease

1. Participant should be screened


2. Comply with target heart rate and RPE guidelines


3. Alert instructor with signs or symptoms


4. Don't exceed level of expertise


5. Intensity should start low and work higher


6. Guidelines from physician should be followed

guidelines for participants with arthritis

1. Low impact exercise should be encouraged2. Frequent low intensity exercise should be performed


3. Isometric exercises may be preferred


4. Extended warm-up / cool down


5. If pain lasts 2 hrs. after exercise, decrease intensity


6. Obesity / overweight are risk factors

precautions for diabetic participants

1. Blood glucose should be monitored.


2. Insulin should be injected into muscle not being used


3. Exercise should be avoided during peak insulin production


4. Always carry a carb snack


5. Type I should exercise at the same time every day

precautions for participant with hypertension

1. Emphasize cardio activity


2. Exercise daily for 30-60 minutes


3. High intensity/isometric activities should be avoided


4. Reps high, weight low for resistance training5. Avoid valvsalva maneuver


6. Utilize RPE - meds may alter heart rate


7. Avoid positions with feet higher than head


8. Teach relaxation and stress management techniques

what method of resistance training would be appropriate for older adults and arthritis and osteoporosis?

slow stretching


isometric exercises

2 methods of stretching that are recommended for older adults

static


slow dynamic

4 program design guidelines for the older adult

1. Participants should know how to monitor workload.


2. Be alert to over exertion.


3. Monitor intensity every 4-5 mins.


4. Slow/controlled movement w/full ROM recommended

pregnancy considerations

1. Cardio changes - Blood volumes increase, causing increased demands.


2. Hormonal/anatomical - Special attention to stretching and strengthening.


3. Pelvic/floor muscles - Maintaining is essential.

3 exercise modalities that pregnant women can perform along with any risks and modifications that should be taken

1. High impact to low impact.


2. Modify tough movements.


3. No supine weight work after 20 weeks - roll on side.

4 ways to ensure a successful substitute teaching experience

1. Having consistent policies in place.


2. Evaluating the situation.


3. Developing self-confidence.


4. Making the right connection.

risk factors for coronary heart disease

Smoking


Sedentary Lifestyle


Diet


Age


Gender


Family History

rectus abdominus

spinal flexion

obliques

spinal flexion with rotation

erector spinae

spinal extension

illiopsoas

hip flexion

glute max

hip extension

quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius)

hip flexion and knee extension

hamstrings

knee flexion and hip extension

hip abductors (glute med and TFL)

hip abduction

hip adductors

hip adduction

gastrocnemius

plantar flexion

tibialis anterior

dorsi flexion

pecs

horizontal shoulder adduction

traps/rhomboids

horizontal shoulder adduction

lats

shoulder extension and shoulder adduction

deltoids


-anterior


-medial


-posterior


-traps/rhomboids

anterior-shoulder flexion


medial-shoulder abduction


posterior-horizontal shoulder abduction (reverse fly) and shoulder extension *posterior felt works with lats and traps/rhomboids as an assister in their movements as well

biceps

elbow flexion

triceps

elbow extension