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AFAA Group Ex Study Guide V4 - Terms/Definitions
Terms and definitions from the AFAA Group Ex Study Guide V4
80
Fitness
Professional
09/12/2012

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Term
Define energy and its food source.
Definition

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

Term

Define ATP.

Definition

adenosine triphospate; a compound that releases the energy necessary for a particular muscular contraction

Term

Define Aerobic.

Definition

literally, with oxygen, or in the presence of oxygen

Term
 Define Anaerobic.
Definition

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

Term
Define Steady State.
Definition

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

Term
Define EPOC:  Excess Post-Oxygen Consumption
Definition

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

Term
Define Oxygen Deficit.
Definition

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

Term
Define Anaerobic Threshold.
Definition

the point at which the body can no longer meet its demand for oxygen and anaerobic metabolism is accelerated

Term
Define Aerobic Capacity.
Definition

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

Term
Define Lactic Acid.
Definition
the by-product of anaerobic metabolism of glucose or glycogen in muscle
Term
Define Stroke Volume.
Definition

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

Term
Define Cardiac Output.
Definition

the amount of blood pumped by each ventricle in one minute

Term
Define Venous Return.
Definition

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

Term
Define Blood Pooling.
Definition

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

Term
Define Vital Capacity.
Definition

the greatest amount of air that can be forcibly exhaled after the deepest inhalation

Term
Define the Valsalva Maneuver.
Definition

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

Term
Define Joint.
Definition

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

Term

Define Ligament.

Definition

tissue that connects bone to bone and reinforces joints from dislocation

Term
Define Tendon.
Definition

tissue that attaches muscle to bone

Term
Define Cartilage.
Definition

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

Term
Anterior
Definition
front side of an organ or body part
Term
Posterior
Definition
back side of an organ or body part
Term
Medial
Definition
toward the midline of the body
Term
Lateral
Definition
toward the side or sides
Term
Supine
Definition
lying face up (on one's back)
Term
Prone
Definition
laying face down (on one's stomach)
Term
Superior
Definition
above, over, or towards the head
Term
Inferior
Definition
below, under, or towards the feet
Term
Unilateral
Definition
affecting only one side of the body
Term
Bilateral
Definition
affecting both sides of the body equally
Term
Flexion joint action
Definition
bending of a joing between two bones (decreasing angle)
Term
Extension joint action
Definition
motion of increasing the angle between two bones
Term
Abduction joint action
Definition
movement away from the midline of the body
Term
Adduction joint action
Definition
movement toward the midline of the body
Term
Rotation joint action
Definition
movements around an axis
Term
Circumduction joint action
Definition
circular movement of a limb
Term
Agonist Muscle
Definition

primary mover muscle directly responsible for a particular action

Term
Antagonist Muscle
Definition

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

Term
Primary Mover Muscles
Definition
muscle that acts directly to produce the desired movement
Term
Assistor Muscles
Definition
muscles that help perform tasks of the primary mover muscle
Term
Stabilizer Muscles
Definition

muscles that prevent undesired or unnecessary motion during a desired movement

Term
Isometric Muscle Contraction
Definition
muscle contraction in which tension increases, but muscle length remains the same
Term
Concentric Muscle Contraction
Definition
muscle contraction in which the muscle shortens while generating force (i.e. bicep curl)
Term
Eccentric Muscle Contraction
Definition
muscle contraction in which the muscle lengthens and moves in the direction of gravity (i.e. bicep curl release)
Term
Isotonic Muscle Contraction
Definition
muscle contraction in which tension remains constant as the muscle shortens or lengthens (i.e. lifting a box)
Term
Isokinetic Muscle Contraction
Definition
muscle contraction in which the muscle shortens at a constant rate; can't be achieved without equipment
Term
Define the stretch reflex, its purpose, and when it occurs.
Definition
a reaction in which two receptors (muscle spindle and GTO) detect when a muscle has been extended or stretched, and responds by cueing the muscle to contract or release; this reaction helps protect the muscles
Term
[image]
Definition

simple lever with a fulcrum

Term
What are minerals?
Definition
these are inorganic compounds that assist processes, such as regulating enzyme acitivity and maintaining acid-base ratio (ex. iron, potassium, sodium, zinc)
Term
What does body composition refer to and how can it be improved?
Definition
refers to the absolute and relative amounts of the structural components of the body -- fat, fluid, muscle/tissue, and bone; can be improved through a program of proper exercise and dietary intake
Term
What is an acute injury?
Definition
injuries that have a sudden onset due to specific trauma and are more rare in occurence
Term
What is a chronic injury?
Definition
injuries that are long-term and the most common injury type
Term
What is a muscle strain?
Definition
the overstretching/tearing of a tendon
Term
What is a muscle sprain?
Definition

the overstretching/tearing of a ligament

 

Term

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

  • R ___
  • I ___
  • C ___
  • E ___
Definition
  • REST

  • ICE

  • COMPRESSION

  • ELEVATION 
Term

List the training variables of the FITT Principle:

  • F ___
  • I ___
  • T ___
  • T ___
Definition
  • FREQUENCY

  • INTENSITY

  • TIME (DURATION)

  • TYPE (OF EXERCISE) 
Term
Define Principle of Overload.
Definition
the principle that, in order to achieve the desired training improvements or effect, the body must be overloaded beyond its normal level; it is, therefore, forced to adapt
Term
Define Principle of Progression.
Definition
the principle that states that a gradual increase in frequency, intensity, time, and type of exercise results in continued fitness improvement (FITT variables) 
Term
Define the Specificity of Training Principle (SAID).
Definition

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)

 

 

Term
Define the Reversibility Principle.
Definition

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

 

*reversal of adaptation to exercise

Term
Define the Principle of Overtraining.
Definition
the principle that the body needs time to recover and musculoskeletal system needs time to rebuild from vigorous exercise
Term

Define PAR-Q.


(PhysicAReadiness Questionnaire)

Definition
the ACSM recommended minimal standard for entry-level participants in moderate-intensity exercise
Term
What is the definition, purpose, and duration of a proper warm-up?
Definition
  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
Term
What is the definition, purpose, and duration of proper cardiorespiratory training?
Definition
  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
Term
What is the definition, purpose, and duration of proper muscular strength and endurance training?
Definition
  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)
Term
What is the definition, purpose, and duration of proper flexibility training?
Definition
  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
Term
What is the definition, purpose, and duration of the a proper final class segment?
Definition
  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
Term
What is the definition of target heart rate range (THRR)?
Definition
the range within one should work for cardiorespiratory training to take place
Term
What is the definition of heart rate reserve (HRR)?
Definition
the range between the resting heart rate and the maximal heart rate
Term
What is the definition of recovery heart rate?
Definition
the speed at which one's heart rate returns to the pre-exercise level and indicates whether or not the cool-down was sufficient
Term
What is RPE (rating of perceived exertion)?
Definition
how hard one feels they're working out on a scale of 1 to 10
Term
What is the "talk test"?
Definition
a method of monitoring exercise intensity; maintaining the ability to count or speak short sentences
Term
Define rhythm.
Definition
measured motion with the regular recurrence of an element, such as beat
Term
What is a musical phrase?
Definition
a group of beats, usually 32 beats
Term
What is LIA (low-impact aerobics)?
Definition
aerobic activity in which at least one foot is on the floor during movement
Term
What is MIA (moderate-impact aerobics)?
Definition
aerobic activity in which the feet stay on the floor, but roll through a toe-ball-heel action every time
Term
What is HIA (high-impact aerobics)?
Definition
aerobic activity in which both feet leave the floor alternatively or at the same time
Term
What is constant resistance?  Give an example.
Definition
a form of training where the resistance directed against the target muscle or muscle group does not vary through the range of athletic movement. example = lifting free weights
Term
What is variable resistance?  Give an example.
Definition
a form of resistance that requires differing degrees of force to be applied to the target muscle to create constant resistance, compelling the muscle to work harder to meet the demands of the exercise; normally carried out with machines; example:  elastic tubing exercises
Term
What does EIA stand for and how can it be prevented?
Definition

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
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