Ace Group Fitness

Front 1

What is the recommended repetition range for resistance exercises to improve muscular endurance?

Back 1

Pg. 29

15-20 reps to improve ENDURANCE

Front 2

Skill-related components of physical fitness include

Back 2

Pg. 28

-agility

-coordination

-balance

-power

-reaction time

-speed

Front 3

lifting heavier loads and performing a lower number of reps to improve muscular strength is an example of the principle of

Back 3

Pg. 30

specificity

Front 4

The principle that demonstrates importance of continued physical activity throughout life

Back 4

Pg 30

reversibility

Front 5

Most group fitness classes should integrate some form of...

Back 5

Pg. 31

warm-up, conditioning phase, and cool-down

Front 6

health-related components of physical fitness are

Back 6

pg. 27

-Cardiorespiratory endurance

-muscular endurance

-muscular strength

-flexibility

-body composition

Front 7

Stretching during the cool-down should include those muscle groups that people typically use during their activities of daily living.

Back 7

Static stretches should be limited to five to 10 seconds during the warm-up.

Front 8

Muscular endurance

Back 8

The ability of a muscle to perform repeated or sustained contractions without fatigue(HEALTH)

Front 9

Muscular strength

Back 9

The ability of a muscle to exert maximal force(HEALTH)

Front 10

Flexibility

Back 10

The range of motion (ROM) of a joint(HEALTH)

Front 11

Body Composition

Back 11

The relative amount of fat mass and fat free mass in the body (HEALTH)

Front 12

Balance

Back 12

The ability to maintain equilibrium while stationary or moving (SKILL)

Front 13

Speed

Back 13

The ability to perform a movement within a short period of time (SKILL)

Front 14

Coordination

Back 14

The ability to smoothly and accurately perform complex movements(SKILL)

Front 15

Power

Back 15

The rate at which work can be performed; performing muscle contractions at high velocity (SKILL)

Front 16

Agility

Back 16

The ability to rapidly and accurately change the position of the body in space (SKILL)

Front 17

Reaction time

Back 17

the amount of time elapsed between the stimulus for movement and the beginning of the movement (SKILL)

Front 18

Coordination

Back 18

the ability to smoothly and accurately perform complex movements (SKILL)

Front 19

intensity levels is MOST appropriate for novice to intermediate exercisers seeking to improve their strength

Back 19

60-70% intensity for novice to intermediate to improve strength

Front 20

WARM UP benefits include

Back 20

-increased metabolic rate

-gradual redistribution of blood flow to working muscles

-decreased muscle-relaxation time following contraction

-increased speed and force of muscle contraction

-increased muscle, tendon,ligament elasticity

-gradual increase in energy production -limits lactic acid build up

-reduce risk of abnormal heart rhythms

Front 21

Principles guiding the warm up are:

Back 21

-includes appropriate amount of dynamic movement

-focuses largely on rehearsal moves

-all major muscles groups (if appropriate) are addressed through range of motion movements

-verbal directions are clear and volume, tempo,atmosphere created

Front 22

Class content can vary dramatically from one class to another

Back 22

freestyle choreography

Front 23

class content is relatively consistent from one class to another

Back 23

pre-choreographed

Front 24

Energy Pathways:

-Carbohydrates

-Fats

-Protein

Back 24

-carbs- stored as glucose/glycogen

-Fats- stored as triglycerides (endless supply of energy)

-Protein - building blocks of human structure, not a primary source of energy

Front 25

Four muscles responsible for HIP EXTENSION

Back 25

Gluteus Maximus, Biceps femoris-long head, Semitendinosus, Semimembranosus

Front 26

Six muscles responsible for HIP FLEXORS

Back 26

Tensor fasciael latae, Sartorius, Rectus femoris, Psoas minor, Psoas major, Iliacus

Front 27

Flexion

Back 27

The act of moving a joint so that the two bones forming are brought closer together.

Front 28

Extension

Back 28

The act of straightening or extending a joint, usually applied to the muscular movement of a limb

Front 29

Eversion

Inversion

Back 29

Pg 36, Frontal Plane

-Rotation of the foot to direct the plantar surface outward

-Rotation of the foot to direct plantar surface inward

Front 30

-Abduction

-Adduction

Back 30

Frontal Plan

-Movement of a limb away from the midline of the body

-Movement toward the midline of the body

Front 31

Dorsiflexion

Plantar flexion

Back 31

Saggital Plane

-Movement of the foot up toward the shin

-Pointing toes, move foot away from shin

Front 32

Sagittal Plane

Back 32

-separates body into Right and Left halves. Forward and backward movements occur in sagittal plane.

-Joint action:

Front 33

Frontal Plan

Back 33

-separates body into anterior and posterior (front[ventral] and back[dorsal]) Lateral movements occur in frontal plane;

-Joint actions: abduction/adduction (shoulder/hips);lateral spinal flexion; ankle eversion/inversion. Jumping jacks, lateral lunge.

Front 34

Transverse Plane

Back 34

-divides the body into upper(superior) and lower(inferior) parts. Rotation or twisting movements occur in the transverse plane, ie bicycle crunches, trunk rotations.

-Joint actions: rotation, horizontal shoulder abduction/adduction

Front 35

Zone1

Zone2

Zone3

Back 35

Z1 Low to moderate intensity, can talk comfortably

Z2 moderate to vigorous aerobic, challenging to talk but possible

Z3 vigorous to very vigorous, cannot talk comfortably

Front 36

What is the primary action of the longissimus, spinalis, and iliocostalis muscles?

Back 36

Group name: Erector Spinae

Joint action: spinal extension

Front 37

Back 37

A. Glenohumeral=mobility

B. Scapulothoracic=stability

c. thoracic spine=mobility

d. lumbar spine=stability

e. hip=mobility

f. knee=stability

g. ankle = mobility

h. foot = stability

Front 38

1.Emphasis on a given beat

2.Deemphasized beat in a piece of music

3.Regular pulsations that have an even rhythm and occur in a continuous pattern of strong and weak pulsations

4. short musical passage; use in choreography

Back 38

1.Accent

2.Upbeat

3.beats

4.musical phrase

Front 39

5. rate of speed of music, usually expressed as beats per minute

6. The organization of beats into musical patterns or measures

7.One group of beats in a musical composition marked by regular occurrence of the heavy accent

8. regular strong pulsation in music occurring in a continuous pattern at an even rhythm

Back 39

5.Tempo

6.Meter

7.Measure

8.downbeats

Front 40

-Can cause ankle sprains and knee injuries during lateral movements and pivoting

-Difficult to maintain hygienically

Back 40

Carpeting

Front 41

Allows for lateral movement and pivoting; Offers good traction for dynamic movements

Back 41

Hardwood flooring

Front 42

1. Offers very little shock absorption

2. Typically offers good shock absorption, but varies in terms of predictability and traction

Back 42

1. Concrete

2. Grass, sand, hiking trails

Front 43

Heat Stroke

Back 43

Hot, dry skin; bright red skin color; rapid, strong pulse; labored breathing; elevated body core temperature 104F or 40C

(stop exercising, remove as much clothing as feasible, try to cool body immediately [wet towels, ice packs/baths, fan, alcohol rub], give fluids, transport to ER immediately)

Front 44

Heat Exhaustion

Back 44

weak, rapid pulse; low blood pressure, headache, nausea, dizziness, general weakness, paleness, cold clammy skin, profuse sweating

(stop exercising, move to cool, ventilated area; lie down and elevate feet 12-18 inches, give fluids, monitor temp)

Front 45

Monitoring Intensity:

1. Target HR

2. RPE (rate of perceived exertion)

3. Talk Test

4. Dyspnea scale

Back 45

1. training heart rate; Subject to substantial error due to reliance on prediction equations

2.RPE; Assigns a numerical value to subjective feelings of exercise exertion; Takes into account psychological, musculoskeletal, and environmental factors

3.Talk; Takes into account the individual’s metabolic responses to exercise; Especially useful for beginners who are learning to pace themselves

4.Dyspnea; asthma, emphysema...labored, difficulty breathing

Front 46

Exercising in cold, standing water causes more rapid heat loss than performing the same exercise in cold water with a mild current.

Cold environments can cause an increase in blood pressure.

Back 46

FALSE

TRUE

Front 47

Convective heat loss and the rate of body cooling are accelerated by wind

It is important to wear a bottom layer that absorbs sweat when exercising in the cold

Back 47

TRUE

FALSE

Front 48

severe signs, such as chest pain or discomfort, heart palpitations, or severe musculoskeletal pain

Back 48

indicate the need for immediate cessation of exercise and possibly the activation of the emergency medical system.

Front 49

Other warning signs that a participant is working too hard include labored breathing, excessive sweating, or dizziness

Back 49

decrease intensity of exercise

Front 50

The first warning sign that a GFI is likely to observe when a participant is working too vigorously is

The first response to seeing warning signs that a participant is exercising too vigorously is to

Back 50

breakdown in form and execution of exercise

reduce intensity