Aerobics and Fitness Association of America

1. P:  What is the purpose of this exercise?
   
   
2. W:  For whom is the exercise appropriate or inappropriate?
   
   
3. E:  Are you doing that effectively?
   
   
4. A:  Can you maintain proper alignment and form during the exercise?
   
   
5. S:  Does the exercise create any safety concerns?

List eight (8) health benefits associated with regular participation in physical activity.

1. lowers risk of early death
2. lowers resting blood pressure
3. improves blood lipid profile
4. decreases body weight and body fat
5. reduces premature heart attack / stroke
6. improves bone density
7. improves control of blood glucose
8. improves psychological and social well-being

How can interval training improve aerobic performance?

It can increase aerobic endurance and anaerobic power; 

can also minimize boredom associated with non-interval workouts

List three (3) physiological adaptations that occur to improve exercise performance, and state how or why improvement occurs.

1. increased maximum blood flow:  left ventricle in the heart strenghthens and is thus able to pump more blood
   
   
2. increase oxygen delivery / CO₂ removal:  results in a stronger cardiorespiratory system
    
3. increased max oxygen intake & aerobic power:  higher % of capillaries in muscle fiber increases the efficiency of aerobic power

Define energy and its food source.

the ability to do work; the food source is represented by plants that grow asa result of the sun's energy

Define ATP.

adenosine triphospate

a compound that releases

the energy necessary for a particular muscular contraction

Anerobic Pathway (A)

ATP-CP system/phosphagen system -- name the following:

1. Fuel source
2. Intensity
3. Duration
4. Examples of the system

1. Fuel source = chemical sources, creatine, phosphates
   
   
2. Intensity =  high intensity to very high intensity
   
   
3. Duration = short, 15 seconds - a few minutes
   
   
4. Examples:  sprinting, jumping, kicking 

Anaerobic Pathway (B)

Lactic Acid System -- name the following:

1. Fuel source
2. Intensity
3. Duration
4. Examples of the system

1. Fuel source = carbohydrates only
   
   
2. Intensity = high to moderate
   
   
3. Duration = 45 seconds to 60 seconds
   
   
4. Examples:  400-500 meter sprints, 100-200 meter swimming, 1000-2000 meter cycling

Aerobic Pathway

Aerobic System -- name the following:

1. Fuel source
2. Intensity
3. Duration
4. Examples of system

1. Fuel source = carbohydrates, fats, proteins
   
   
2. Intensity = moderate to low
   
   
3. Duration = long, 40-60 minutes
   
   
4. Examples:  sitting, sleeping, watching TV 

Aerobic

literally, with oxygen, or in the presence of oxygen

requiring no oxygen; usually short-spurt, high-energy activities

after the first 3-4 minutes of exercise, when oxygen uptake has reached an adequate level to meet the oxygen demand of the tissues; cardiac output and pulmonary ventilation

have attained fairly constant levels

refers to oxygen uptake remaining elevated above resting levels for several minutes during exercise recover; also known as "oxygen debt."

period in which the level of oxygen consumption is below what is necessary to supply appropriate ATP production (energy releasing compounds) required of any exercise

the point at which the body can no longer meet its

demand for oxygen and anaerobic metabolism is

accelerated

the ability of the body to remove oxygen from the air and transfer it through the lungs and blood to the working muscles; related to cardiorespiratory endurance

the by-product of anaerobic metabolism of glucose or glycogen in muscle

Aerobic:

1. complete breakdown of glucose
2. can utilize carbs, fats, or proteins as fuel
3. long-duration activity
4. smaller EPOC (excess post-oxygen consumption)
5. submaximal work (moderate intensity)
6. CO₂ and H₂O are endproducts
7. uses oxygen in chemical breakdown

Anaerobic:

1. partial breakdown of glucose
2. can only use carbs as fuel
3. short-duration activity
4. greater EPOC
5. maximal output (high intensity)
6. lactic acid is the by-product
7. doesn't need oxygen in chemical breakdown

the amount of blood ejected by each ventricle of the heart during a single contraction (or systole)

the amount of blood pumped by each ventricle in one minute

refers to the "pumping action" of the muscles in the extremeties and respiratory system, along with vein constriction, to move oxygen-poor blood back to the heart

occurs when vigorous exercise ends too abruptly and

blood remains in the extremeties and may not be

delivered quickly enough to the heart and brain

the greatest amount of air that can be forcibly exhaled

after the deepest inhalation

dangerous condition that can occur when someone holds their breath; forms unequal pressure in the chest cavity, reduces blood flow to the heart, and decreases oxygen supply to the brain

120/80 mmHg; a resting BP of 140/90 mmHg is considered high

the point at which two or more bones meet or articulate and where movement occurs

tissue that connects bone to bone and reinforces joints from dislocation

tissue that attaches muscle to bone

white, semi-opaque fibrous connective tissue; cushions and prevents wear on articular (joint-like) surfaces

primary mover muscle directly responsible for a particular action

the opposite of an agonist muscle, this muscle stretches while the agonist contracts

muscles that prevent undesired or unnecessary motion during a desired movement

Which three (3) muscle contractions are used in a group exercise setting?

Describe fast twitch muscle fibers and slow twitch muscle fibers.

Slow twitch muscle fibers are used for long-term, low to moderate activities, while fast twitch fibers generate quick, high-intensity contractions, but are more easily fatigued.

List the musculoskeletal benefits of weight-bearing activities.

the musculoskeletal benefits of these activities are increased bone density, which makes bones stronger

List the musculoskeletal benefits of increased muscular strength.

the musculoskeletal benefits of this can increase physical performance and physical appearance

List the musculoskeletal benefits of increased muscular flexibility.

the musculoskeletal benefits of this can improve tissue elasticity and help facilitate movement

List the three (3) postural deviations of the back.

1. kyphosis:  abnormal rounding of the thoracic spine area (rounded shoulders) 
2. scoliosis:  abnormal lateral twisting or rotating of the spine ("s" curve) 
3. lordosis:  increased or excessive lumbar (lower back) curve (like pregnancy back)

simple lever with a fulcrum

1. water
2. carbohydrates
3. protein
4. fats
5. vitamins
6. minerals

1. simple sugars:  glucose, lactose, fructose; give quick energy
   
   
2. complex carbohydrates:  (starches), long strands of glucose units; grains, legumes, vegetables

1. eat a variety of nutrient dense foods and drinks among the food groups
2. to prevent weight gain over time, make small decreases in calories while increasing activity
3. engage in regular physical activity
4. choose a variety of fruits and vegetables each day
5. eat three cups of fat free/lowfat milk products per day
6. achieve physical fitnes with cardio, stretching, resistance training, and calistenics
7. consume 3+ oz of whole grain products per day
8. eat <10% calories from saturated fatty acids and <300 mg/day cholesterol; keep trans fatty acids as low as possible

What is the part of the body in which the following chronic injuries occur most often:

1. Plantar fasciitis
2. Chondromalacia
3. Achilles tendonitis

1. bottom of foot arch
2. knee cap
3. achilles tendon

a strain is the overstretching/tearing of a tendon or muscle, while a sprain is the overstretching/tearing of a ligament

*strain = tendon

What are three (3) ways to prevent each of the following injuries:

1. vocal nodules
2. low-back pain
3. shin splints

1. vocal nodules
• correct posture
• use of a microphone
• using visual cues/gestures
   
2. low-back pain
• maintain proper position
• proper exercise selection
• paying attention to knees and spine
   
3. shin splints
• don proper footwear
• warm up

1. dehydration
   
   
2. lack of a warm-up
   
   
3. consuming salt substitutes
   
   
4. exercising in high temperatures 

1. not completing a fitness assessment
   
   
2. not seeing a doctor prior to exercise 
   
   
3. no warm-up / cool-down
   
   
4. failure to monitor irregular heart rate and/or other abnormalities 

1. for asthmatics:  not using a prescribed inhaler
   
   
2. for asthmatics:  exercising in cold temperatures
   
   
3. for those prone to anaphylaxis:  not brining epinephrine

What is the first-aid action for a musculoskeletal injury?

• R ___
• I ___
• C ___
• E ___

• REST
  
  
• ICE
  
  
• COMPRESSION
  
  
• ELEVATION 

1. S:  assess the scene
   
   
2. P:  asses the person in need of assistance
   
   
3. C:  call 9-1-1 (or other emergency response)
   
   
4. C:  provide care until EMS arrives 

1983

List the training variables of the FITT Principle:

• F ___
• I ___
• T ___
• T ___

• FREQUENCY
  
  
• INTENSITY
  
  
• TIME (DURATION)
  
  
• TYPE (OF EXERCISE) 

Specific Adaptation to Imposed Demands:

the idea that, in order to improve in a particular area of fitness or sport, the precise movement pattern should be rehearsed (ex. a marathon runner should include distance training in workout regiment)

the idea that, if one's training workload is discontinued or decreased, detraining* in performance will occur

*reversal of adaptation to exercise

1. Cardiorespiratory Fitness:  ability of the body to transport and use oxygen
2. Muscular Strength & Endurance:  how much weight can be lifted and for how long
3. Flexibility:  muscle suppleness and range of motion of joints
4. Body Composition:  ratio of fat, fluid, muscle/tissue and bone
5. Skill-Related Components:  specific classes/activites form related skills

1. power
   
   
2. balance
   
   
3. agility
   
   
4. muscle memory (neuromuscular adaptation & coordination)

1. Do 30 minutes of moderate activity on most days of the week
2. The 30 minutes can be accumulated throughout the day
3. Moderate physical activity uses approximately 150 calories or 1000 calories per week
4. Examples of moderate physical activity are gardening and walking a 15-minute mile
5. The less vigorous the activity, the more time is needed to achieve health benefits

ACSM

American College of Sports Medicine

BMI = Body Mass Index

ideal range for men:         15% (or 10-20%)

ideal range for women:     25% (or 20-30%)

BMIs over 20% in men and 30% in women are considered obese

1. personal liability coverage
2. training and certification
3. CPR and First Aid training
4. facility pre-exercise participation screening (Physical Readiness Questionnaire, PAR-Q)
5. medical clearance and pre-exercise testing
6. environmental monitoring (conditions of the space/ environment)
7. emergeny response procedures

Define PAR-Q.

(PhysicAl Readiness Questionnaire)

1. nausea and/or vomiting
2. dizziness, unusual fatique
3. tightness/pain in chest
4. loss of muscle control
5. severe breathlessness
6. allergic reactions
7. blurred vision
8. acute illess, mental confusion
9. cyanosis (bluish skin)
10. acute musculoskeletal injury

1. labored breathing
2. excessive heart rate elevation
3. musculoskeletal pain
4. lack of proper body control
5. evidence of strain, holding breath, unusual redness

1. fatigue
2. anemia
3. amenorrhea (no menstration)
4. overuse/stress-related injuries
5. increased resting heart rate
6. decrease in strength performance

1. vary class type/intensity
2. always warm-up and cool-down
3. limit the number of high-impact classes
4. eat a nutritious diet
5. correct muscle imbalances
6. decrease teaching schedule as needed

1. fabrics that breathe and don't retain body heat
   
   
2. clothing that doesn't restrict movement
   
   
3. shoes with proper support and cushioning 

1. effectiveness (benefits)
   
   
2. potential risk (injury quotient) 

1. sustained, unsupported spinal flexion -- hands on knees, decreased bend
2. sustained, unsupported lateral spinal flexion -- hand on knee, other hand on head
3. repetitive/weighted deep knee bends -- hands on hands instead of straight out
4. rapid head circles -- head tilts side to side
5. bouncy (ballistic) toe touches -- hands on hips, decreased bend
6. full plough -- legs tucked into body
7. full cobra -- half cobra (elbows on floor, not palms)
8. hurdler's stretch -- opposite leg folded in, not out
9. windmills -- half windmill (hand to knee, not floor)
10. double straight leg lifts -- single leg lift while other knee is bent
11. double leg/arm lifts -- alternate leg/arm lift
12. painful, forced splits -- legs apart to comfortable threshold
13. weight-bearing pivots -- shallower knee bends/angles
14. plyometric moves elevated -- plyometric moves on the groud

1. standing alignment -- pelvis isn't tipped forward or tucked back
2. squats/lunges alignment -- knees don't extend past toes
3. bent-over alignment -- use hands for support
4. seated alignment -- maintain spine in neutral alignment
5. supine (face up) alignment -- engage abs to maintain neutral spine
6. prone (face down) alignment -- engage back/ab muscles for neutral spine
7. side-lying alignment -- stack hips and shoulders to stay square
8. knee alignment -- keep spine/neck neutral, shoulders down
9. hands and knees alignment -- keep hands directly under shoulders
10. alignment while moving -- control range of motion to maintain proper alignment

1. pre-class announcements
2. a warm-up/activity preparation period
3. body of the workout
4. post-exercise relaxation, stretching, and/or cool down

1. definition = the preparation period for a specific workout
    
2. purpose = to increase the core temperature and prepare the muscles/joints
    
3. duration = typically 8-12 minutes, but dependant on length/type of class

1. movement rehearsal
2. limbering

1. intensity and impact
2. speed and control
3. range of motion
4. sequence
5. being aware of spinal issues

1. definition = training that utilizes aerobic activities that target large muscle groups to create increased demand for oxygen
2. purpose = to improve heart, circulatory, and pulmonary systems
3. duration = 20-45 minutes of a 60 minute class

1. monitor intensity
2. cross-train
3. intensity options/modifications
4. music speed
5. range of motion ability
6. avoid repetitive stress issues
7. post-aerobic cool-down

1. definition = working muscles against resistance training to the point of fatigue
2. purpose = improves overall health, metabolic rate, posture, and athletics
3. duration = 45-60 minutes, or 15-20 minute segment (targeting specific muscle groups; i.e. upper body and abs only)

1. muscle isolation:  targeting a specific muscle group (ex. bicep curls)
2. multi-joint/multi-muscle:  several muscles targeted at once (ex. squats)
3. torso stabilization:  enhancing spine alignment/posture (ex. planks)
4. functional training:  replicating common daily movements (ex. squatting like sitting in a chair); can be a multi-muscle/stabilizing exercise

1. muscle balance (agonist vs. antagonist muscles)
2. range of motion
3. speed and control
4. intensity
5. torso stabilization exercises
6. resistance equipment guidelines
7. exercises in water

1. definition = focusing on joint mobility, muscle suppleness, and reduction of muscular tension
    
2. purpose = improves joint mobility/performance while decreasing the risk of injury
    
3. duration = 5-60 minutes

1. static stretches:  holding the targeted muscle in an elongated position
    
2. dynamic stretches:  stretching with movement through a full range of motion
    
3. PNF stretches:  contract/release stretches often done with assistance

1. intensity
2. speed and control
3. range of motion
4. increase in body temperature

1. definition = closure of a workout with stretching and relaxation
    
2. purpose = promotes mind-body awareness and reduces the heart rate; relaxes muscles
    
3. duration = 5-10 minutes

1. physical focus:  focus on body systems/sensations to increase relaxation
    
2. mental/abstract focus:  using the imaginition to increase relaxation
    
3. combination focus:  combination of physical and mental methods

1. heart rate monitoring
2. avoiding saunas and hot tubs if the post-workout BPM is high (greater than 110 BMP)
3. method selection -- choosing the appropriate language for the class environment (i.e. spiritual vs. non-spiritual)

1. low/non-impact aerobics
2. step training
3. kickboxing workouts
4. yoga, dance, pilates
5. equipment-based (i.e. spinning)

1. giving feedback ("Make sure your alignment is correct")
2. giving a compliment ("You did a great job today")
3. recognition ("I've noticed your posture has improved")
4. acknowledgment ("You have great energy")

1. warm welcome
2. taking interest
3. clear expectations -- describe the workout and what to expect in class
4. explain the class structure
5. observe and assist (with modifications)
6. de-emphasize transitions
7. exercise at a lower level
8. give positive feedback

1. can improve body weight as the same exercises that are performed on land require greater energy expenditure
2. cardiovascular system can be improved since hydrostatic pressure pushes against the chest and body, strengthening the breathing system
3. risk of injury is decreased by the element of buoyancy

1. super circuit:  cardiovascular stations incorporated with weight training
   
   
2. peripheral heart action system:  exercises performed in sequence moving through different muscle groups 

1. whether sitting/standing, hand should remain light on the bars
2. when standing, ensure there is proper resistance for support
3. new riders should take breaks from the leaning position by sitting up
4. body weight should remain over the pedals

1. importance of music
2. counting
3. positive affirmations

1. triceps (vs. biceps)
2. hamstrings (vs. quads)
3. adductors (vs. abductors)
4. erector spinae (vs. abdominals)

1. internal shoulders
2. front deltoids
3. hamstrings
4. spinal erectors

1. check tubing for holes
2. avoid pulling tubes towards face
3. select the appropriate tube/resistance to maintain proper form
4. avoid gripping too tightly
5. maintain wrist alignment
6. maintain continuous tension
7. maintain a smooth/controlled pace

1. arm combinations, i.e. two arm movements and one leg movement
2. leg combiniations, i.e. two leg movements and one arm movement
3. units of movement, i.e. one leg movement and one arm movement

1. balance
2. extension
3. alignment
4. range of motion
5. progression
6. flow
7. breathing

1. always begin with a warmup and breathing
2. include a progressive series of exercises that builds heat, and increases strength and flexibility
3. always finish with a cool-down, relaxation period
4. vary activities, training, and intensity levels with each session

1. stage one (new to exercise):  step height should be no higher than four inches, duration = 10-15 minutes
2. stage two (new to step):  step height should be no higher than six inches, duration = 10-20 minutes
3. stage three (step regular):  step height should be no higher than eight inches, duration = 20-40 minutes
4. stage four (step expert):  step height should be no higher than ten inces, duration = 20-60 minutes

What are the appropriate beats per minute (bpm) for:

1. warm-ups
2. cardiorespiratory training
3. muscular strength/endurance training

1. warm-ups = 120-134 bpm
   
   
2. cardiorespiratory training = 118-122 bpm
   
   
3. muscular strength/endurance training = 120-130 bpm 

1. keep abs contracted
   
   
2. maintain a neutral spine
   
   
3. keep knees relaxed 

1. step to the center of the step
   
   
2. focus on footwork first, then add arm movements
   
   
3. periodically watch the platform 

1. make sure range of motion of knee doesn't exceed a 90° angle
   
   
2. make sure pivot movements are only performed when the leg is non-weight bearing or "unloaded" 

exercise-induced asthma; can be prevented by:

1. ensuring the availability of an inhaler during exercise
2. making sure exercise intensity starts low then gradually increases
3. practicing extended warm-ups and cool-downs

1. those with a history of heart disease should be cleared by a doctor
2. guidelines by a doctor should be strictly followed
3. current medications and side effets should be reviewed
4. comply with target heart rate range and RPE guidelines
5. alert the instructor if symptoms occur before, during, or after exercise
6. exercise intensity should start low, then gradually increase

1. avoid classes with quick, ballistic movements, opting for low-impact or water exercises
2. do frequent, low-intensity sessions
3. decrease intensity if pain/inflammation occurs
4. practice extended warm-ups and cool-downs

1. frequently monitor blood glucose levels
2. avoid exercising during peak insulin activity periods
3. bring a carb snack to alleviate hypoglycemia
4. increase carb intake/decrease insulin prior to exercise

1. exercise at lower intensities (40-70%)
2. exercise 4-5 times per week in 30-60 minute sessions
3. avoid high-intensity and isometric activities
4. in resistance training, keep repeptitions high and weight low
5. avoid the valsalva maneuver (holding one's breath)
6. use RPE (Rate of Perceived Exertion) as medications can alter one's heart rate

1. static stretches
   
   
2. PNF stretches 

1. warmup for approximately 10 minutes
   
   
2. perform aerobics (low-impact) for approximately 20 minutes
   
   
3. perform strength exercises for approximately 15 minutes
   
   
4. cool-dwon stretch for 5-10 minutes 

1. cardio changes -- blood volumen increases causes increased demands
2. hormonal/anatomical changes -- pay special attention to stretching and strengthening
3. pelvic/floor muscles -- essential to maintain the strength of these muscle groups

1. the goal of the workout should be renewed energy
2. the rate of the workout should be slowed down
3. be aware of signs of exertion
4. monitor for signs of modification
5. refer uncertain/adverse reactions to a physician

1. change high-impace moves to low-impact moves
2. modify tough movements
3. do no supine weight work after 20 weeks (roll onto side)

1. do 60 minutes of activity 3-4 days of the week
2. encourage activities that use large muscle groups
3. incorporate other sports and fun activities
4. heart rate monitoring is option, OMNI scale is preferred (easy-to-hard scale)

1. the activity should be appropriate and varied
2. training should be comprehensive to increase motor skills/levels
3. the focus should be on participation and technique, not on weight

1. children who have been diagnosed with a condition should get clearance from a physician
2. should be supervised to prevent injury
3. programs should offer a variety of activities that are age appropriate

1. evaluate the situation
2. establish the right policies
3. develop the proper attitude
4. make the right connections

1. screening
2. recommendation of activities
3. recordation of activities
4. record-keeping
5. leadership
6. supervision
7. emergency response concerns