Study your flashcards anywhere!

Download the official Cram app for free >

  • Shuffle
    Toggle On
    Toggle Off
  • Alphabetize
    Toggle On
    Toggle Off
  • Front First
    Toggle On
    Toggle Off
  • Both Sides
    Toggle On
    Toggle Off
  • Read
    Toggle On
    Toggle Off

How to study your flashcards.

Right/Left arrow keys: Navigate between flashcards.right arrow keyleft arrow key

Up/Down arrow keys: Flip the card between the front and back.down keyup key

H key: Show hint (3rd side).h key

A key: Read text to speech.a key


Play button


Play button




Click to flip

50 Cards in this Set

  • Front
  • Back

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

Pg. 29

15-20 reps to improve ENDURANCE

Skill-related components of physical fitness include

Pg. 28





-reaction time


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

Pg. 30


The principle that demonstrates importance of continued physical activity throughout life

Pg 30


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

Pg. 31

warm-up, conditioning phase, and cool-down

health-related components of physical fitness are

pg. 27

-Cardiorespiratory endurance

-muscular endurance

-muscular strength


-body composition

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

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

Muscular endurance

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

Muscular strength

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


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

Body Composition

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


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


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


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


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


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

Reaction time

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


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

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

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

WARM UP benefits include

-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

Principles guiding the warm up are:

-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

Class content can vary dramatically from one class to another

freestyle choreography

class content is relatively consistent from one class to another


Energy Pathways:




-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

Four muscles responsible for HIP EXTENSION

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

Six muscles responsible for HIP FLEXORS

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


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


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



Pg 36, Frontal Plane

-Rotation of the foot to direct the plantar surface outward

-Rotation of the foot to direct plantar surface inward



Frontal Plan

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

-Movement toward the midline of the body


Plantar flexion

Saggital Plane

-Movement of the foot up toward the shin

-Pointing toes, move foot away from shin

Sagittal Plane

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

-Joint action:

Frontal Plan

-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.

Transverse Plane

-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




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

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

Group name: Erector Spinae

Joint action: spinal extension

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

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



4.musical phrase

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





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

-Difficult to maintain hygienically


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

Hardwood flooring

1. Offers very little shock absorption

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

1. Concrete

2. Grass, sand, hiking trails

Heat Stroke

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)

Heat Exhaustion

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)

Monitoring Intensity:

1. Target HR

2. RPE (rate of perceived exertion)

3. Talk Test

4. Dyspnea scale

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

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.



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



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

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

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

decrease intensity of exercise

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

breakdown in form and execution of exercise

reduce intensity