Term
| Explain the difference between and acute injury and a chronic injury. |
|
Definition
accute- sudden onset, due to specific trauma
Chronic- (overuse), not from specific event, accumulation of repeated traumas, most common, example: rotator cuff tendonitis |
|
|
Term
List the part of the body in which each of the following chronic injuries occurs most often.
a. Plantar fasciitis
b. Chondromalacia
c. Achilles tendonitis |
|
Definition
a) Plantar fasciitis . Inflammation of fascia/connective tissue in metatarsals. Most often occurs in arch of foot.
b) Chondromalacia . Overuse injury affecting articular cartilage of posterior surface, or patella. Most often occurs in the knee cap.
c) Achilles tendonitis . Inflammation of connective tissue that joins muscle to bone. Most often occurs in Achilles tendon. |
|
|
Term
| What is the difference between a muscle strain and a muscle sprain? |
|
Definition
Strain . Overstretching or tearing of muscle or tendon.
Sprain . Tearing or overstretching of ligament. |
|
|
Term
| List 3 ways to prevent Vocal nodules |
|
Definition
Use microphone.
Non verbal cueing or 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. |
|
|
Term
| List 3 ways to prevent Low-back pain |
|
Definition
Proper position.
Exercise selection.
Attention to knees and spine.
Avoid double leg lifts or shearing force on disks by longlever traction.
Always provide support when in spinal flexion or spinal rotation. Provide support by placing one or both hands on thighs.
avoid using force or momentum while in hyper-extension. |
|
|
Term
| List 3 ways to prevent Shin splints. |
|
Definition
Wear well cushioned shoes
Train on shock absorbing surface
Thoroughly warm-up
Keep Tibialis anterior strong |
|
|
Term
| List 4 things that may contribute to heat injuries, cardiovascular conditions, or exercise-induced conditions as they related to participation in physical activity |
|
Definition
Dehydration.
No warm up.
Inappropriate clothing.
Saunas . hot tub use after exercising
Family history.
Smoking.
Obesity.
No sunscreen. |
|
|
Term
| First-aid action for musculoskeletal injury. |
|
Definition
R-Rest-for proper healing
I-Ice- decresse swelling and pain(<20min)
C-Compression- wrap injured area
E-Elevation- decrease swelling |
|
|
Term
| List the four steps in recognizing an emergency. |
|
Definition
1. Survey.
2. Assessment.
3. Prioritization.
4. Implementation. |
|
|
Term
| FITT Principle: Training Variables |
|
Definition
F = Frequency.
I = Intensity.
T = Time.
T = Type. |
|
|
Term
| Will one FITT variable affect another? How? |
|
Definition
| Yes. A significant increase in intensity will likely result in decreased duration of that exercise session. |
|
|
Term
| Describe Principle of Overload |
|
Definition
To achieve a desired training effect, body must be overloaded beyond its normal level or present capacities.
Increase # of days per week, change type or mode of exercise, increase intensity or duration. |
|
|
Term
| Describe Principle of Progression |
|
Definition
| Exercise program should provide gradual increases or progressions in frequency/intensity/time/type. Should not be done abruptly or without preparation. |
|
|
Term
Specificity of Training Principle SAID stands for what? Describe.
also called principle of specificity |
|
Definition
Specific
Adaptation
Imposed
Demands
The body responds and adapts very specifically to imposed demands |
|
|
Term
Reversibility Principle
Describe |
|
Definition
If you stop exercising your fitness adaptations will reverse and you will become less fit then before.
cardio-respertory gains- decrease within 2-3 weeks
muscle/strength and endurance last longer. 2-3 months |
|
|
Term
Principle of Overtraining
Describe |
|
Definition
When the frequency, intensity, and/or duration of exercise is too high, the body will mal-adapt (become exhausted or injured)
Too much too soon is counter productive and is major cause of dropout or quitting. |
|
|
Term
| List the health related components of physical fitness. |
|
Definition
Cardiorespiratory fitness.
Muscular strength and endurance.
Flexibility.
Body composition. |
|
|
Term
| List the skill-related components of physical fitness. |
|
Definition
Agility
Good balance
Coordination
Power-Force X Distance/Time
Reaction time
Speed-Combination of reaction time and velocity in movement. |
|
|
Term
Health Benefits vs. Enhanced Fitness Benefits
Outline the 2008 Physical Activity Guidelines for Americans which reinforced the 1996 U.S. Surgeon General's Report on Physical Activity and Health. |
|
Definition
1. All adults should avoid inactivity - some is better than none.
2. Should perform 2 1/2 hrs per week moderate intensity aerobic or 1 hour, 15 minutes of vigorous intensity.
3. Adults should perform 300 minutes week 5 hours of moderated intensity aerobic activity OR 150 minutes per week of vigorous intensity aerobic activity for more extensive health benefits.
4. Adults should also perform moderate or high intensity muscle strengthening activities involving all major muscle groups on 2 or more days per week. |
|
|
Term
| Which other organization's training recommendations does AFAA support? |
|
Definition
| American College of Sports Medicine ACSM |
|
|
Term
| What does BMI stand for and what measurement constitutes an individual to be defined as obese? |
|
Definition
BMI = Body Mass Index
greater that 30% is defined as obese this is about 32% of adults |
|
|
Term
| List 7 professional responsibilities of an instructor. |
|
Definition
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. |
|
|
Term
| Instructors should evaluate an exercise from which two viewpoints? |
|
Definition
| Effectiveness . benefits and Potential Risk injury quotient. |
|
|
Term
| AFAA 5 Questions - What are they? |
|
Definition
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? |
|
|
Term
| List 14 Exercises that AFAA does not recommend for a group exercise class due to the high-risk potential and provide the appropriate modification for each. |
|
Definition
1. Sustained unsupported forward spinal flexion.
2. Sustained unsupported lateral spinal flexion.
3. 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 . double arm lifts.
12. Painful, forced splits.
13. Weight-bearing pivots on unforgiving surfaces.
14. Plyometric moves from an elevated surface. |
|
|
Term
Body Alignment
List 10 Basic postures used in group exercise classes as well as one important alignment cue for each position. |
|
Definition
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 neutral.
6. Prone . Engage ab muscles, pelvis is neutral.
7. 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 |
|
|
Term
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. |
|
Definition
Pre class announcements
Warm up activity. Preparation period.
Body of workout. Cardiorespiratory. Muscular/strength. Flexibility.
Cool down. Stretching and or Relaxation. |
|
|
Term
| List the definition, purpose, and duration of a proper warm-up. |
|
Definition
Definition = Preparation period for a specific workout.
Purpose = Increase core temperature and prepare muscles and joints for movement that follows.
Duration = Dependent on class, typically 8-12 mins. |
|
|
Term
| List and describe 2 common warm-up methods and discuss when the addition of preparatory stretches may be appropriate. |
|
Definition
1. Movement rehearsal . Performing lighter or less intense versions of movements that will be used in the workout to follow
2. Limbering movements . Smooth, moderately paced, non weighted, full range movements that will be used in workout core temp.
3. Preparartory stretching . Gentle stretches to ease muscles through ROM |
|
|
Term
| List the definition, purpose, and duration of proper cardio respiratory training. |
|
Definition
Definition = Continuous and rhythmic aerobic activities that target large muscles of the body to create an increased demand for oxygen.
Purpose = Improve heart, circulatory, and pulmonary systems.
Duration = Depending on class format, typically 20 to 45 minutes. |
|
|
