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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 |
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energy and its food source |
the ability to do work source of energy is the sun |
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intercellular carrier of chemical energy produced by the body for muscular work |
atp |
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list 2 energy pathways |
anaerobic, aerobic |
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ATP-CP |
phosphagen system fuel source = creatine phosphate intensity = very high duration = very short, 1-15 secs examples = springing, throwing, lifting |
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lactic acid system |
fuel source= carbs intensity = moderate/high duration = 45-90 secs soccer, basketball, extended springing, swimming, cycling |
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aerobic pathway |
fuel source=carbs, fats, protein intensity = low/moderate duration = more than 5 mins examples jogging, biking, rowing |
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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 |
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excess post-oxygen consumption (EPOC) |
oxygen debt referring to oxygen uptake remaining above resting levels for several mins during recovery |
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oxygen deficit |
period in which the level of oxygen consumption is below what is necessary to supply ATP production |
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anaerobic threshold |
point at which the body can no longer meet its demand for oxygen and anaerobic metabolism is accelerated |
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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 |
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lactic acid |
by-product of anaerobic metabolism of glucose; milk and sugar |
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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. |
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stroke volume |
volume of blood ejected by each ventricle of the heart during a single systole |
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cardiac output |
volume of blood pumped by each ventricle in one minute |
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venous return |
pumping action of the muscles in extremities and respiratory system along with venoconstriction to move oxygen-poor back to the heart |
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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 |
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vital capacity |
greatest volume of air that can be forcibly exhaled after the deepest inspiration |
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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. |
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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+ |
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what is the anatomical term for: The point at which two or more bones meet and movement occurs: synovial, non-synovial |
joint |
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anatomical term for: bands or sheet-like fibrous tissues connecting bone-bone and reinforces joints from dislocation, non-elastic, limited ROM |
ligament |
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anatomical term for: band of dense fibrous tissues forming the termination of a muscle and attaching muscle to the bone with minimum elasticity |
tendon |
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anatomical term for: band of dense fibrous tissues connecting bone-to-bone reinforces joints from dislocation, non-elastic, limited ROM |
ligament |
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anatomical term for: band of dense fibrous tissues forming the termination of a muscle and attaching muscle to the bone with minimum elasticity |
tendon |
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anatomical term for: white, semi-opaque fibrous connective tissue; cushions and prevents wear on articular surfaces? |
cartilage |
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anterior/posterior |
front/back |
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medial/lateral |
midline of the body/head to trunk |
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supine/prone |
lying on back/lying on stomach |
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superior/inferior |
upper half of body/lower half |
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unilateral/bilateral |
one side of the body is affected/both sides of the body are equally affected |
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flexion |
decreasing angle of a joint between two bones |
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extension |
increasing angle of a joint between 2 bones--straightening previously in flexion |
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abduction |
movement away from midline of the body |
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adduction |
movement towards the middle of body |
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movement around the axis |
rotation |
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circumduction |
movement in which an extremity ascribes a 360 degree circle |
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agonist |
muscle that is a prime mover, directly responsible for a particular action |
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antagonist |
muscle that acts in opposition to the action |
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primary movers |
muscles that perform movement |
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assistors |
muscles that help with the same task |
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stabilizers |
muscle that contracts with no significant movement to maintain posture or fixate a joint |
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isometric |
tension increases, but muscle length remains the same--no joint movement |
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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 |
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isokinetic |
movements where muscles shorten at a constant rate (can't be done w/o specialized equipment) |
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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 |
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slow twitch/fast twitch muscle fibers |
slow: designed for prolonged sub maximal aerobic activity fast: able to generate quick high intensity contractions |
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musculoskeletal benefits of weight bearing activities |
increase bone density |
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musculoskeletal benefits of increased muscular strength |
increase both physical appearance and physical performance |
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musculoskeletal benefits of increased muscular flexibility |
improves tissues and helps facilitate movement |
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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 |
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define stretch reflex, its purpose, and when it occurs |
muscle contraction in response to over stretching |
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explain why ballistic movements can be dangerous |
muscle spindles sense the quick changes in muscle length and can cause a muscular contraction |
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list 6 classes of nutrients |
water, carbs, protein, fat, vitamins, minerals |
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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) |
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vitamins |
non-caloric, organic compounds needed in small quantities to assist in functions such as growth maintenance and repair |
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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 |
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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 |
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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 |
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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. |
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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. |
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chronic vs. acute injuries |
chronic-most common, long term acute-sudden onset due to specific trauma |
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plantar fasciitis |
inflammation of fascia/connective tissue in plantar portion of the foot chronic |
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chondromalacia |
overuse injury affecting articular cartilage of posterior surface of the patella |
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achilles tendonitis |
inflammation of connective tissue that joins muscle to bone. In this case, achilles tendon |
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muscle strain vs. muscle sprain |
strain=over stretching or tearing of muscle or tendon sprain = tearing or over stretching of ligament |
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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) |
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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 |
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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 |
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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 |
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first-aid action for musculoskeletal injury |
RICE |
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list 4 steps in recognizing an emergency |
1. Survey 2. Assessment 3. Prioritization 4. Implementation |
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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 |
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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. |
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Principle of Progression |
exercise program should provide gradual increases or progressions in frequency/intensity/time/type |
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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. |
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reversibility principle |
body needs time to recover and musculoskeletal system needs time to rebuild--without sufficient rest, overtraining occurs. |
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list the health-related components of physical fitness |
cardiorespiratory fitness muscular strength and endurance flexibility body composition |
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list the skill-related components of physical fitness |
agility balance coordination power reaction time speed |
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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. |
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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) |
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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 |
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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 |
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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 |
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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. |
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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 |
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AFAA recommends hydration and rehydration |
participants should monitor hydration levels and consume 8-12 oz. fluid before exercise. Hydrate before, during, and after exercise |
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describe the appropriate exercise attire that AFAA recommends |
fabrics that breathe, comfortable clothing that allow free movement, shoes with proper design, support and cushioning |
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what level should a group ex instructor teach at? |
intermediate--with explanation and demonstration of modifications |
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instructors should evaluate an exercise from which two viewpoints? |
effectiveness (benefits) and potential risk (injury quotient) |
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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? |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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list several special considerations for cardiorespiratory training |
Monitoring intensity Cross trainingIntensity issues Music speed Range of Motion Repetitive Stress Issues Cardio cool down |
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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 |
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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. |
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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 |
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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 |
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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 |
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list special considerations for flexibility training |
intensity speed and control ROM body temp |
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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 |
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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) |
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how does increased cardiorespiratory fitness affect RHR |
decreases RHR |
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what is RHR |
resting heart rate number of beats per minute while in resting state |
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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 |
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What is THRR vs HRR |
THRR=maximum heart rate HRR-factors in resting heart rate from rest to maximum |
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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 |
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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 |
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preferred anatomical site for pulse checking is ________ while the secondary site is _______. |
primary-radial (wrist) secondary-cartoid (neck) |
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afaa-recommended counting time for heart rate |
10 secs |
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once cued to begin, start counting the beats with the number___. |
1 multiply by 6 to determine exercise working heart rate |
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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 |
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define rhythm |
the beat and/or feel of the music |
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musical phrase |
Music phrases are linked together to create musical sections. Musical phrase consists of 32 beats and keeps movementscorresponding. |
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What are the legal considerations when purchasing or creating music for group exercise? |
approved by performing rights and music companies |
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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 |
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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 |
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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 |
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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 |
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What is the difference between land and water when it comes to exercise design? |
similar--should understand objective and allow progression |
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State the difference between circuit and interval training methods. |
Circuit - Cardio and strengthening in short timeframe (quick) Interval - Strengthening and endurance, 3 energy systems |
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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 |
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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 |
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For group exercise, AFAA recommends a range between _____ to _____ repetitions on whether the focus ismuscular strength or endurance. |
8-12 |
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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 |
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4 muscles that tend to be tight |
anterior deltoid pectoralis hamstrings gastroc internal rotator upper trapezius spinal erectors illiopsoas |
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what is meant by muscle-balancing |
making sure that muscles on both sides of the joint are equally long and strong |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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what method of resistance training would be appropriate for older adults and arthritis and osteoporosis? |
slow stretching isometric exercises |
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2 methods of stretching that are recommended for older adults |
static slow dynamic |
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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 |
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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. |
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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. |
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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. |
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risk factors for coronary heart disease |
Smoking Sedentary Lifestyle Diet Age Gender Family History |
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rectus abdominus |
spinal flexion |
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obliques |
spinal flexion with rotation |
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erector spinae |
spinal extension |
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illiopsoas |
hip flexion |
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glute max |
hip extension |
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quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius) |
hip flexion and knee extension |
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hamstrings |
knee flexion and hip extension |
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hip abductors (glute med and TFL) |
hip abduction |
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hip adductors |
hip adduction |
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gastrocnemius |
plantar flexion |
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tibialis anterior |
dorsi flexion |
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pecs |
horizontal shoulder adduction |
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traps/rhomboids |
horizontal shoulder adduction |
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lats |
shoulder extension and shoulder adduction |
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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 |
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biceps |
elbow flexion |
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triceps |
elbow extension |