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145 Cards in this Set
- Front
- Back
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Definition: Appropriateness of an exercise professional's actions in light of current professional standards and based on the age, condition, and knowledge of the participant. |
Standard of care |
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Definition: The range and limit of responsibilities normally associated with a specific job or profession. |
Scope of practice |
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Definition: The ability of the circulatory and respiratory systems to supply oxygen to working muscles during sustained physical activity. |
Cardiorespiratory endurance |
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Definition: The ability of a muscle to perform repeated or sustained contractions without fatigue. |
Muscular endurance |
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Definition: The ability of a muscle to exert maximal force. |
Muscular strength |
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Definition: The range of motion at a joint. |
Flexibility |
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Definition: The relative amounts of fat mass and fat-free mass in the body. |
Body composition |
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What are the five health-related components of physical fitness? |
1. Cardiorespiratory endurance 2. Muscular endurance 3. Muscular strength 4. Flexibility 5. Body composition |
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What are the six skill-related components of physical fitness? |
1. Agility 2. Coordination 3. Balance 4. Power 5. Reaction time 6. Speed |
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Definition: The ability to rapidly and accurately change the position of the body in space. |
Agility |
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Definition: The ability to smoothly and accurately perform complex movements. |
Coordination |
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Definition: The ability to maintain equilibrium while stationary or moving. |
Balance |
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Definition: The rate at which work can be performed; performing muscle contractions at high velocity. |
Power |
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Definition: The amount of time elapsed between the stimulus for movement and the beginning of the movement. |
Reaction time |
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Definition: The ability to perform a movement within a short period of time. |
Speed |
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If moderate in intensity, recommended frequency of aerobic exercise. |
≥ 5 days a week |
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If vigorous in intensity, recommended frequency of aerobic exercise. |
≥ 3 days a week |
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Recommended intensity of aerobic exercise for most adults. Scale runs from very light to very vigorous. |
Moderate and/or vigorous |
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Recommended intensity of aerobic exercise for deconditioned individuals. Scale runs from very light to very vigorous. |
Light-to-moderate |
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Recommended daily duration of aerobic exercise for most adults, if the intensity is moderate. |
30 - 60 minutes |
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Recommended daily duration of aerobic exercise for most adults, if the intensity is vigorous. |
20 - 60 minutes |
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Can less than 20 minutes of exercise a day be beneficial? |
Yes, if the individual was previously sedentary. |
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Target volume of weekly aerobic exercise, in MET-minutes. |
≥500 - 1000 MET-minutes |
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Target daily pedometer step-count to reach recommended volume of aerobic exercise. |
≥7000 steps |
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Which population subgroup may benefit from exercise bouts of <10 minutes in duration? |
Very deconditioned individuals |
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Recommended minimum time to exercise in a single session to see results for most adults. |
10 minutes |
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Does all daily exercise need to be completed in a single session? |
No, as long as the sessions are at least 10 minutes in duration. |
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Successfully progress aerobic exercise by adjusting ________, _________, and/or _________. |
Duration, frequency, and/or intensity |
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How often is it recommended to train each major muscle group with resistance training? |
2 - 3 days per week |
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What percent of 1-RM is recommended for novice to intermediate exercisers to improve strength? |
60 - 70% (moderate-to-vigorous intensity) |
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What percent of 1-RM is recommended for experienced strength trainers to improve strength? |
≥80% (vigorous-to-very vigorous intensity) |
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What percent of 1-RM is recommended for older individuals to improve strength? |
40 - 50% (very light-to-light intensity) |
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What percent of 1-RM is recommended for sedentary individuals beginning a strength training program? |
40 - 50% (very light-to-light intensity) |
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What percent of 1-RM is recommended to improve muscular endurance? |
<50% (light-to-moderate intensity) |
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What percent of 1-RM is recommended for older adults to improve power? |
20 - 50% |
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Recommended rep range to improve strength and power in most adults. |
8 - 12 reps |
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Recommended rep range to improve strength in middle age and older individuals starting exercise. |
10 - 15 reps |
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Recommended rep range to improve muscular endurance. |
15 - 20 reps |
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Recommended number of sets for most adults to improve strength and power. |
2 - 4 sets |
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Recommended rest between sets. |
2 - 3 minutes |
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Recommended rest between resistance exercise sessions for any single major muscle group. |
≥48 hours |
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Successfully progress resistance exercise by increasing the __________, ____________, and/or _________. |
Resistance, reps per set, and/or frequency |
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The four phases of the ACE IFT model. |
1. Function 2. Health 3. Fitness 4. Performance |
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The four phases of the ACE IFT model as applied to functional movement and resistance training. |
1. Stability and mobility training 2. Movement training 3. Load training 4. Performance training |
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The four phases of the ACE IFT model as applied to cardiorespiratory training. |
1. Aerobic-base training 2. Aerobic-efficiency training 3. Anaerobic-endurance training 4. Anaerobic-power training |
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How much fluid intake is recommended 2 hours prior to exercise? |
500 - 600 mL (17 - 20 oz) |
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How much fluid intake is recommended during exercise? |
200 - 300 mL (7 - 10 oz) every 10 - 20 minutes OR Drink based on sweat losses (preferred) |
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How much fluid intake is recommended after exercise? |
450 - 675 mL for every 0.5 kg lost (16 - 24 oz for every pound lost) |
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Recommended BPM for slower mind-body classes like Pilates, yoga, or stretching classes. |
<100 BPM |
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Recommended BPM for beginner step classes. |
100 - 122 BPM |
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Recommended BPM for low end of low-impact aerobics. |
100 - 122 BPM |
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Recommended BPM for hip-hop classes. |
100 - 122 BPM |
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Upper limit of BPM for cycling classes pedaling with the beat. |
100 - 122 BPM |
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Recommended BPM for group strength classes. |
122 - 129 BPM |
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Recommended BPM for advanced step classes. |
122 - 129 BPM |
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Recommended BPM for low-to-mid impact aerobics. |
122 - 129 BPM |
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Recommended BPM for dance-based fitness classes. |
122 - 160 BPM |
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Recommended BPM for aquatic fitness classes. |
122 - 129 BPM |
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Recommended BPM for faster-paced movement classes. |
130 - 160 BPM |
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Recommended BPM for mid-to-high impact classes. |
130 - 160 BPM |
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Recommended BPM for trampoline-based classes. |
130 - 160 BPM |
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Recommended BPM for martial arts-based classes. |
130 - 160 BPM |
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The three categories of potential determinants for physical activity |
1. Personal attributes 2. Environmental factors 3. Physical-activity factors |
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The five personal attributes that that are potential determinants of physical activity |
1. Demographics 2. Health status 3. Activity history 4. Psychological traits 5. Knowledge, attitudes, and beliefs |
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The three environmental factors that that are potential determinants of physical activity |
1. Access to facilities 2. Time 3. Social support |
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The two physical-activity factors that that are potential determinants of physical activity |
1. Intensity 2. Injury |
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The five stages of the transtheoretical model of behavior change |
1. Precontemplation 2. Contemplation 3. Preparation 4. Action 5. Maintenance |
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Goal: Increase awareness of the risks of being inactive and the benefits of engaging in physical activity; encourage them to start thinking about change. Which stage of the transtheoretical model of behavior change is this? |
Precontemplation |
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Goal: Get involved in some type of activity with basic structured direction. Which stage of the transtheoretical model of behavior change is this? |
Contemplation |
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Goal: Regularly participate in structured physical activity. Which stage of the transtheoretical model of behavior change is this? |
Preparation |
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Goal: Maintain regular physical activity as a habit through motivation and adherence. Which stage of the transtheoretical model of behavior change is this? |
Action |
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Goal: Maintain continued interest in activity, avoiding boredom or burnout. Which stage of the transtheoretical model of behavior change is this? |
Maintenance |
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Three effective intervention strategies for individuals in the precontemplation stage of the transtheoretical model of behavior change. |
1. Provide information about the risks of being inactive and the benefits of being active. 2. Provide information from multiple sources (e.g. news, posters, pamphlets, and general health-promotion material). 3. Validate that making a change is their decision. |
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Three effective intervention strategies for individuals in the contemplation stage of the transtheoretical model of behavior change. |
1. Provide opportunities to ask questions and to express apprehensions. 2. Provide information about different types of activity options, fitness facilities, programs, and classes. 3. Offer invitations to become more active (e.g. free trial pass or discounted class). |
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Three effective intervention strategies for individuals in the preparation stage of the transtheoretical model of behavior change. |
1. Provide continued support and positive feedback. 2. Assist in identifying social support and establishing personal goals. 3. Encourage small steps toward building self-efficacy. |
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Three effective intervention strategies for individuals in the action stage of the transtheoretical model of behavior change. |
1. Provide continued support and feedback. 2. Increase awareness of inevitable lapses and bolster self-efficacy in coping with lapses. 3. Reiterate long-term benefits of adherence. |
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Three effective intervention strategies for individuals in the maintenance stage of the transtheoretical model of behavior change. |
1. Reinforce the need to transition from external to internal rewards. 2. Encourage program variety. 3. Identify early signs of staleness to prevent burnout. |
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The three domains of learning. (NOT stages) |
1. Cognitive domain 2. Affective domain 3. Psychomotor domain |
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The three stages of learning. (NOT domains) |
1. Cognitive stage 2. Associative stage 3. Autonomous stage |
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Normal systolic blood pressure (mmHg) |
<120 |
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Normal diastolic blood pressure (mmHg) |
<80 |
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Systolic blood pressure that indicates prehypertension |
120 - 139 |
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Diastolic blood pressure that indicates prehypertension |
80 - 89 |
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Systolic blood pressure that indicates stage 1 hypertension |
140 - 159 |
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Diastolic blood pressure that indicates stage 1 hypertension |
90 - 99 |
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Systolic blood pressure that indicates stage 2 hypertension |
≥160 |
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Diastolic blood pressure that indicates stage 2 hypertension |
≥100 |
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Recommended water temperature in water fitness classes for participants with osteoarthritis. |
83 - 88° F (28 - 31° C) |
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What effect do beta blockers have on resting HR, exercising HR, and maximal HR? |
Lowers all three. Response is based on dose. |
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What effect do diuretics have on resting HR, exercising HR, and maximal HR? |
No effect |
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What effect do antihypertensives other than beta blockers have on resting HR, exercising HR, and maximal HR? |
Resting and exercising HR may go up, down, or stay the same. Maximal HR stays the same usually. |
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What effect do calcium-channel blockers have on resting HR, exercising HR, and maximal HR? |
Resting and exercising HR may go up, down, or stay the same. Maximal HR stays the same usually. |
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What effect do antihistamines have on resting HR, exercising HR, and maximal HR? |
No effect |
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What effect do cold medications (without sympathomimetic activity) have on resting HR, exercising HR, and maximal HR? |
No effect |
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What effect do cold medications (with sympathomimetic activity) have on resting HR, exercising HR, and maximal HR? |
Raises resting and exercising HR. No effect on maximal HR. |
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What effect do tranquilizers have on resting HR, exercising HR, and maximal HR? |
May lower resting HR if anxiety-reducing, otherwise no effect. |
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What effect do antidepressants and some antipsychotics have on resting HR, exercising HR, and maximal HR? |
May raise resting HR. No effect on exercising HR or maximal HR. |
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What effect does alcohol have on resting HR, exercising HR, and maximal HR? |
May increase resting and exercising HR. No effect on maximal HR. Effects of alcohol on coordination increases risk of injury. Exercise while under the influence of alcohol is contraindicated. |
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What effect do diet pills (with sympathomimetic activity) have on resting HR, exercising HR, and maximal HR? |
May increase resting and exercising HR. No effect on maximal HR. Discourage use unless prescribed by a physician. |
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What effect do diet pills (with amphetamines) have on resting HR, exercising HR, and maximal HR? |
Increases resting and exercising HR. No effect on maximal HR. Discourage use unless prescribed by a physician. |
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What effect do diet pills (without sympathomimetic activity or amphetamines) have on resting HR, exercising HR, and maximal HR? |
No effect. Discourage use unless prescribed by a physician. |
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What effect does caffeine have on resting HR, exercising HR, and maximal HR? |
May increase resting and exercising HR. No effect on maximal HR. |
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What effect does nicotine have on resting HR, exercising HR, and maximal HR? |
May increase resting and exercising HR. No effect on maximal HR. Discourage smoking. Suggest lower target HR and exercise intensity for smokers. |
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Definition: Inflammation of a tendon due to overuse. |
Tendinitis |
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Definition: Inflammation of a bursa sac near a tendon or joint. |
Bursitis |
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Definition: Inflammation of the plantar surface of the foot. |
Plantar fasciitis |
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Definition: Pain or inflammation of the soft tissue(s) along the shin bone from repetitive loading. |
Shin splints (medial tibial stress syndrome) |
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Definition: Inflammatory overuse condition in which the IT band rubs against the lateral femoral epicondyle |
Iliotibial (IT) band friction syndrome |
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Definition: Lateral deviation of the patella during knee extension that causes painful contact between the patella and femur. |
Patellofemoral pain syndrome |
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Definition: When a muscle, tendon, or nerve pinches between bony structures; common areas are the shoulder and the spine. |
Impingements |
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Definition: Condition resulting from an acute injury or multiple events of microtrauma causing joint or muscle pain. |
Low-back pain |
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Four elements necessary to form a binding contract |
1. Offer and acceptance 2. Consideration 3. Legality 4. Capacity |
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Recommended macronutrient proportions for young children (1 - 3 years) |
Carbs: 45 - 65% Protein: 5 - 20% Fat: 30 - 40% |
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Recommended macronutrient proportions for older children (4 - 18 years) |
Carbs: 45 - 65% Protein: 10 - 30% Fat: 25 - 35% |
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Recommended macronutrient proportions for adults (19+ years) |
Carbs: 45 - 65% Protein: 10 - 35% Fat: 20 - 35% |
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Suggested class arrangement for classes where all participants need to see the instructor. |
Stagger arrangement |
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Suggested class arrangement for large Pilates reformer classes |
Parallel lines |
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Suggested class arrangement for mat/floor-based classes |
Parallel lines |
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Suggested class arrangement for partner classes |
Parallel lines |
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Suggested class arrangement for active older adults |
Circle |
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Suggested class arrangement for youth |
Circle |
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Suggested class arrangement for circuit training |
Circle |
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Suggested class arrangement for boot camp classes |
Circle |
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Suggested class arrangement for kettlebell classes |
Horizontal line |
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Suggested class arrangement for suspension training |
Horizontal line |
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Suggested class arrangement for barre classes |
Horizontal line |
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Suggested class arrangement for small- to moderate-sized reformer classes |
Horizontal line |
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1. Name muscle 2. Joint action |
1. Anterior tibialis 2. Ankle dorsiflexion |
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1. Name muscle 2. Name muscle 3. Joint action |
1. Gastrocnemius 2. Soleus 3. Ankle plantar flexion |
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1. Name muscles 1 - 4 2. Joint actions |
1.1 Rectus femoris 1.2 Vastus lateralis 1.3 Vastus intermedius 1.4 Vastus medialis 2. Knee extension & hip flexion |
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1. Name muscles 1 - 6 2. Join action
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1.1 Psoas minor 1.2 Psoas major 1.3 Iliacus 1.4 Tensor fasciae latae 1.5 Sartorius 1.6 Rectus femoris 2 Hip flexion |
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1. Name muscles 1 - 4 2. Joint action |
1.1 Gluteus maximus 1.2 Semitendinosus 1.3 Biceps femoris - long head 1.4 Semimembranosus 2. Hip extension |
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1. Name muscles 1 - 3 2. Joint actions |
1.1 Semitendinosus 1.2 Biceps femoris 1.2a Long head 1.2b Short head 1.3 Semimembranosus 2. Knee flexion & hip extension |
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1. Name muscles 1 - 4 2. Joint action |
1.1 Gluteus medius 1.2 Gluteus maximus 1.3 Tensor fasciae latae 1.4 Iliotibial band 2. Hip abduction |
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1. Name muscles 1 - 5 2. Joint action |
1.1 Pectineus 1.2 Adductor brevis 1.3 Adductor longus 1.4 Gracilis 1.5 Adductor magnus 2. Hip adduction |
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1. Name muscle 2. Joint action |
1. Rectus abdominis 2. Spinal flexion |
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1. Name muscles 1 - 2 2. Joint actions |
1.1 External oblique 1.2 Internal oblique 2. Rotation & lateral flexion |
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1. Name muscle 2. Joint action |
1. Quadratus lumborum 2. Lateral flexion |
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1. Name muscle 2. Joint actions |
1. Pectoralis major 2. Shoulder flexion, extension, adduction, & horizontal adduction |
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1. Name muscles 1 - 5 2. Joint actions by muscle |
1.1 Upper trapezius 2. Elevation of scapula 1.2 Middle trapezius 2. Adduction of scapula 1.3 Rhomboid minor 2. Adduction of scapula 1.4 Rhomboid major 2. Adduction of scapula 1.5 Lower trapezius 2. Depression of scapula 2. |
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1. Name muscles 1 - 3 2. Joint action |
1.1 Longissimus 1.2 Spinalis 1.3 Iliocostalis 2. Spinal extension |
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1. Name muscles 1 - 3 2. Joint actions by muscle group |
1.1 Deltoid (middle) 1.2 Deltoid (posterior) 2. Shoulder flexion, abduction, & horizontal adduction and abduction 1.3 Latissimus dorsi 2. Shoulder extension, adduction, & horizontal abduction |
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1. Name muscle 2. Joint action |
1. Biceps brachii 2. Elbow flexion |
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1. Name muscle 2. Joint action |
1. Triceps brachii 2. Elbow extension |
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Name bones 1 - 3 |
1. Skull 2. Cranium 3. Facial bones |
